PERSONAL TRAINING PROGRAM

NAME: Sheena Jane Solante Sava

WEEK: 1 and 2
GOALS:

DAYS: 12 (rest day every Sunday)

WARM-UP
Exercise Sets Duration/Reps
Head Rolls 1 10 reps each direction
Side Arm Raise 1 20 reps
Torsos Twist 1 20 seconds
Single Leg Hip 1 10 reps each direction
Rotation
Calf Raises 1 15 reps
CORE
Exercise Sets Reps Tempo Rest
Flutter kicks 2 12 Medium 5 seconds
Mountain Climber 2 15 Medium 5 seconds
MUSCULAR ENDURANCE
Exercise Sets Reps Tempo Rest
Sit-ups 1 10 Medium 5 seconds
Plank 1 20 Medium 5 seconds
SPEED/AGILITY
Exercise Sets Reps Tempo Rest
Linear F/B bound 2 12 Fast 5 seconds
1 Leg Jump Cuts 2 12 Fast 5 seconds
(lateral)
RESISTANCE
Exercise Sets Reps Tempo Rest
Body Weight 1 10 Medium 5 seconds
Squats
Reverse Lunges 1 12 Medium 5 seconds
COOL DOWN
Exercise Sets Duration
Light jogging or 1 40 seconds
walking
Upper body 1 20 seconds
stretches
 Seated Forward 1 20 seconds
Bend
Knee-to-Chest Pose 1 20 seconds
 PERSONAL TRAINING PROGRAM
NAME: Sheena Jane Solante Sava
WEEK: 3 and 4
GOALS:

DAYS: 12 (rest day every Sunday)

WARM-UP
Exercise Sets Duration/Reps
Head Rolls 1 20 reps each direction
Side Arm Raise 1 30 reps
Torsos Twist 1 30 seconds
Single Leg Hip 1 20 reps each direction
Rotation
Calf Raises 1 30 reps
CORE
Exercise Sets Reps Tempo Rest
Crunch 3 12 Medium 5 seconds
Mountain Climber 3 15 Medium 5 seconds
MUSCULAR ENDURANCE
Exercise Sets Reps Tempo Rest
Sit-ups 2 10 Medium 5 seconds
Plank 2 20 Medium 5 seconds
SPEED/AGILITY
Exercise Sets Reps Tempo Rest
Linear F/B bound 3 12 Fast 5 seconds
1 Leg Jump Cuts 3 12 Fast 5 seconds
(lateral)
RESISTANCE
Exercise Sets Reps Tempo Rest
Body Weight 2 10 Medium 5 seconds
Squats
Reverse Lunges 2 12 Medium 5 seconds
COOL DOWN
Exercise Sets Duration
Light jogging or 1 30 seconds
walking
Upper body 1 30 seconds
stretches
 Seated Forward 1 30 seconds
Bend
Knee-to-Chest Pose 1 30 seconds