NAME Romano Abalos SECTION ABM 11E

OBJECTIVES: • To improve my mental

and physical health
• To maintain good body
health
• To improve immune
system
• To strengthen my bones
and muscles
• To be in shape

WORKOUT PLAN
MONDAY TUESDAY WEDNESDA THURSDAY FRIDAY SATURDAY SUNDA
Y Y
1ST WEEK 10 minutes biking 3 sets, 20 reps 20 burpees, 20 20 bicep curls, 10 minutes Rest Day
20 push-ups Jumping jacks secs Side plank, 10 wide push- biking, 5 sets 20
20 squats 10 sit-ups and 20 Russian twist, ups, 10 mins reps mountain
20 seconds 20 scrunches 20 mins jogging jumping rope climbers, 3 sets
plank 20 forward 10 reps high
lunges knees
2ND WEEK 20 mins biking 30 push-ups 4 sets, 20 reps 25 burpees, 25 25 bicep curls, 20 minutes Rest Day
25 squats jumping jacks, secs 15 wide push- biking, 6
25 seconds 25 forward Side plank, 25 ups, 20 mins sets 20 reps
30 seconds lunges, 25 Russian twist, 25 jumping rope mountain
plank scrunches, 10 mins jogging climbers, 4
sit-ups sets, 10 reps
high knees
3RD WEEK 30 mins Biking 35 push-ups 4 sets, 25 reps 35 burpees, 30 30 bicep curls, 30 minutes biking Rest Day
25 squats jumping jacks, secs side plank, 30 20 wide 6 sets 20 reps
30 seconds 30 scrunches, 15 russian twist, 30 push-ups, mountain
plank sit-ups mins jogging 30 mins climbers, 5 sets,
jumping 10 reps high
rope knees
4TH WEEK 30 mins Biking 40 push-ups 5 sets, 25 reps 40 burpees, 40 bicep curls, 40 minutes biking Rest Day
 30 squats jumping jacks, 40 secs side plank, 20 wide 7 sets 15 reps
30 seconds 35 scrunches, 20 30 Russian twist, push-ups, mountain
plank sit-ups 40 mins jogging 30 mins climbers, 5 sets,
jumping 10 reps high
rope. knees

WARM-UP (5mins) COOLDOWN

(5mins)
Body Streching Fan
Leg Swings Lying Leg Raise
Hip Rotation Kneeling Reach
Arm swings Cobra Position
Downward Dog
Facing down
Head Tilt