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  • MONDAY (Legs + Butt) TUESDAY (Cardio) : Sunday

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    Moon
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    The document outlines a personal fitness program with exercises grouped by muscle groups and days of the week. Monday focuses on legs and butt with exercises like donkey kicks, jump squats, and lunges. Tuesday is for cardio with burpees, high knees, and jumping jacks. Wednesday works the abs with crunches, twists, and planks. Thursday targets the arms with tricep dips, shoulder taps, and punches. Friday is for the chest with exercises like inchworm and mountain climbers. Saturday works the back with bird dogs, planks, and cobra lifts. Sunday is designated as a rest day. The document also provides descriptions of the bridge and swimmer lift exercises.

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    FLEXIBILITY EXERCISE

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    The document outlines a personal fitness program with exercises grouped by muscle groups and days of the week. Monday focuses on legs and butt with exercises like donkey kicks, jump squats, and lunges. Tuesday is for cardio with burpees, high knees, and jumping jacks. Wednesday works the abs with crunches, twists, and planks. Thursday targets the arms with tricep dips, shoulder taps, and punches. Friday is for the chest with exercises like inchworm and mountain climbers. Saturday works the back with bird dogs, planks, and cobra lifts. Sunday is designated as a rest day. The document also provides descriptions of the bridge and swimmer lift exercises.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    51 views2 pages

    MONDAY (Legs + Butt) TUESDAY (Cardio) : Sunday

    Uploaded by

    Moon
    The document outlines a personal fitness program with exercises grouped by muscle groups and days of the week. Monday focuses on legs and butt with exercises like donkey kicks, jump squats, and lunges. Tuesday is for cardio with burpees, high knees, and jumping jacks. Wednesday works the abs with crunches, twists, and planks. Thursday targets the arms with tricep dips, shoulder taps, and punches. Friday is for the chest with exercises like inchworm and mountain climbers. Saturday works the back with bird dogs, planks, and cobra lifts. Sunday is designated as a rest day. The document also provides descriptions of the bridge and swimmer lift exercises.

    Copyright:

    © All Rights Reserved
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    of 2

    Bayer, Jean Kezia M.

    BTLED-HE 1A

    My Personal Fitness Program

    MONDAY (Legs + Butt) TUESDAY (Cardio)


    •Donkey Kicks •Burpees

    •Jump Squats •Highknees

    •Lunge •Butt Kicks

    •Bridges •Jumping Jack

    •Bodyweight Squat •Jumping Squat

    WEDNESDAY (Abs) THURSDAY (Arms)


    •Crunches •Tricep Dips

    •Sitting Twists •Shoulder Taps

    •Airbike Crunches •Raised Arm Circle

    •Plank Hold •Punches

    •Raised Leg Hold •Overhead Punches

    FRIDAY (Chest) SATURDAY (Back)


    •Inchworm •Bird Dogs

    •Mountain Climbers •Plank

    •Side Plank •Cobra Lift

    •Burpees •Swimmer Lift

    •Plank •Bridge

    SUNDAY
    REST DAY!!!
    Bayer, Jean Kezia M .

    BTLED-HE 1A

    Flexibility Exercise

    Bridges Exercise:
    -The bridge (also called gymnastic bridge[1]) is an exercise. Many variations of this exercise are
    employed throughout the world, most commonly the balancing of the body on the hands and
    the feet. It is intended to improve lower back and gluteus strength.

    Swimmer Lift:
    -Lift your upper body into a back arch by lifting your chest away from the floor and contracting
    your glutes and back muscles. Keep your chin tucked so that you are looking towards the floor.
    From here, lift your right arm up away from the floor and at the same time lift your left leg
    away from the floor.

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