Bulanadi, Nicole D.

BSA1-A1

OBJECTIVE: TO DEVELOP STRONG SHOULDERS

FITT PRE-EXERCISES EXERCISE BASED ON POST- EXERCISE COOLDOWN
YOUR OBJECTIVE
FREQUENCY T-Th-Sat-Sun T-Th-Sat-Sun T-Th-Sat-Sun T-Th-Sat-Sun
INTENSITY STRETCHING Dumbbell Front Raise Jogging – 5 mins Overhead Shoulder
4 sets, 12 reps, 1 min Stretch – 16 counts
Butterfly Stretch- 16 rest Behind-the- Back
counts Forearm Grip Stretch – Hamstring Stretch – 16
Dumbbell Lateral Raise 3 mins counts
Shoulder Stretch – 16 4 sets, 12 reps, 1 min
counts rest Up Dog- 3 mins Arm and Shoulder
Stretch- 16 counts
Toe Touch- 16 counts Seated Military Press Child’s Pose – 3 mins
4 sets, 12 reps, 1 min
rest
WARM-UP
Reverse Fly
Jumping Jacks – 15-20 4 sets, 12 reps, 1 min
Walking- 30 mins rest
Lunges- 15-20
TYPE Stretching and Warm- Core Exercises Mild Exercises
up Exercises
TIME 80 mins 30 mins 15 mins 14 mins