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  • Workout Plan and Exercises

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    FABRO, Rayvil Joy C.
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    This document outlines a 3-month workout plan with the goal of gaining weight. It includes exercises for each day of the week, with rest days scheduled periodically. The plan starts with lower intensity workouts like Zumba and walking, and gradually increases the intensity and duration of the exercises over the weeks. By the fourth week, workouts incorporate exercises like lunges, squats, pushups and planks, with the highest duration of Zumba classes at 30 minutes. The plan aims to build strength and endurance through varied full-body exercises over the 12-week period.

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    This document outlines a 3-month workout plan with the goal of gaining weight. It includes exercises for each day of the week, with rest days scheduled periodically. The plan starts with lower intensity workouts like Zumba and walking, and gradually increases the intensity and duration of the exercises over the weeks. By the fourth week, workouts incorporate exercises like lunges, squats, pushups and planks, with the highest duration of Zumba classes at 30 minutes. The plan aims to build strength and endurance through varied full-body exercises over the 12-week period.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    6 views3 pages

    Workout Plan and Exercises

    Uploaded by

    FABRO, Rayvil Joy C.
    This document outlines a 3-month workout plan with the goal of gaining weight. It includes exercises for each day of the week, with rest days scheduled periodically. The plan starts with lower intensity workouts like Zumba and walking, and gradually increases the intensity and duration of the exercises over the weeks. By the fourth week, workouts incorporate exercises like lunges, squats, pushups and planks, with the highest duration of Zumba classes at 30 minutes. The plan aims to build strength and endurance through varied full-body exercises over the 12-week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    MY PERSONAL WORKOUT PLAN

    (e.g. GOAL: gain weight – 3 Months)

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    WEEK Zumba 30 minutes off Walking 20 off Jogging 20 minutes off off
    1 minutes

    WEEK  Warm-up 2 Zumba rest  Warm-up 2 Rest  Warm-up 2 Rest


    2 minutes minutes minutes
     Plank x20  Inverted  Forward
     Donkey kicks left board 20 sec lunge with
    side x20  Glute Bridge left twits x20
     Donkey kicks x20  Forward
    right side x20  Side plank lunge with
     Lunges with right with left leg right twits
    leg x20 lift x20 x20
     Lunges with right  Side plank  Glute bridge
    leg x2o with right x20
     yoga leg lift x20  yoga
     yoga

    WEEK  Warm-up 2 Zumba 20 minutes rest Zumba 20minutes Rest  Warm-up 2 Rest
    3 minutes minutes
     Mountain  Squat x30
    climber feet  Bent knee push
    joined beside up x10
    x25  Jumping jacks
     Side plank x15
    with left leg  yoga
    lift x30
     Side plank
    with right leg
    lift x30
     Lunges with
    left leg x18
     Lunges with
    right leg x18
     yoga

    WEEK Rest  Warm-up 2 Zumba 30  Warm-up 2  Warm-up 2 Rest Zumba 30


    4 minutes minutes minutes minutes minutes
     Lunges with  Jumping  Glute bridge
    right leg jacks x20 x30
    x30  Squat x30  Push up x
     Lunges with  Glute bridge 10
    left leg x30 x25  Jumping
     Flutter  Flutter kicks jacks x20
    kicks x 40 x40  Plank 20
     Inverted  yoga secs
    board 20
    secs
     Forward
    lunge with
    right twist
    x20
     yoga

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