SIMPLE EXERCISE PROGRAM

Prepared by: Alleona Jeanne S. Embolode

BAED-PEDH2111-90
Days: Monday, Wednesday, Friday; 3 months
Time: 6:00am – 7:00am
Goal: Develop upper body muscles and slim down thighs.
Muscles involved: Transversus abdominis, Rectus abdominis, Internal oblique, External
oblique muscle, Biceps, Triceps, Pectoral muscles, Anterior deltoids, Hamstrings,
Quadriceps, and Gastrocnemius soleus.

WARM-UP
Exercise Reps/Duration and Set
Neck Tilts
Neck Rotation
Chest Extensions 16 seconds for each phase
Torso Rotation
Quadriceps Stretch
Ankle Rotations

EXERCISE LOAD
Exercise Reps/Duration and Set
Upper Body and Core Exercises
Wall Push-ups 3 sets of 50 reps
Planks 2 reps with 45 seconds
Dumbbell Curl 2 sets of 10 reps (L, R)
Lower Body Exercises
Wall Sit 2 reps with 45 seconds
Front Lunges 2 sets of 10 reps (L R)

COOL DOWN
Exercise Reps/Duration and Set
Overhead Triceps Stretch 30 seconds each side (L, R)
Quadriceps Stretch 16 seconds each side (L, R)
Standing Toe Touch 10 seconds
Knee Bends 10 reps
Ankle Rotations 16 seconds each side (L, R)