My Fitness

Program
Prepared by: CHERIBIAS, Shiela Marie
Submitted to: Mr. Gefi Hope Lusica
Lupiba
 MARCH 2023
MOVE IT, SHAKE IT, LIFT IT.

SUN MON TUE WED THU FRI SAT

BUTT AND ABS
• LEG RAISES
• SCISSORS
• CRUNCHES
• GLUTE BRIDGES REST
20 REPS, 5 SETS, 2
MIN REST BETWEEN
SETS

LEG DAY FAT BURN ABS DAY LEG DAY ARMS DAY
• LUNGES • 25 JUMPING JACK • CRUNCHES • SQUATS • 12 TRICEP DIPS
• 25 HIGH KNEES • SIDE LEG RAISES • 3 PUSHUPS
• SQUATS
REST
• RUSSIAN TWISTS
• SLOW MOUNTAIN CLIMBERS
12 REPS, 4 SETS, 2 MIN REST
• 25 JUMPING JACKS
• 25 HIGH KNEES
• SCISSOR KICKS
12 REPS, 4 SETS, 1 MIN
REST •
•
DONKEY KICKS
15 REPS, 4 SETS, 2 MIN
•
•
12 TRICEP DIPS
3 PUSHUPS
5 SETS, 2 MIN REST REST BETWEEN • 12 TRICEP DIPS
BETWEEN SETS REST BETWEEN SETS
BETWEEN SETS SETS 4 SETS, 2 MIN REST BTW SETS
BUTT AND ABS FAT BURN LEG DAY
FAT BURN
• LEG RAISES • 20 MIN JOG OR RUN • CURTSY LUNGE
• 2 MIN WALK

REST REST REST

• SCISSORS • JUMP SQUATS
• 1 MIN RUN, 1 MIN WALK
• 2 MIN RUN, 2 MIN WALK • CRUNCHES • SIDE LEG RAISES
• 3 MIN RUN, 3 MIN WALK • GLUTE BRIDGES
20 REPS, 4 SETS, 2 MIN
• 4 MIN RUN, 4 MIN WALK 15 REPS, 4 SETS, 2 MIN
REST BETWEEN SETS
• 3 MIN WALK REST BETWEEN SETS

ABS AND CORE ARMS DAY FAT BURN

LEG DAY
• 30 SEC ELBOW PLANK • 15 TRICEP DIPS • JUMPING JACKS
• 15 SEC RIGHT-SIDE PLANK • 4 PUSHUPS • PLANK JACKS • LUNGES

REST • 15 SEC LEFT-SIDE PLANK

• 30 SEC ELBOW PLANK
5 SETS, 2 MIN REST
• 15 TRICEP DIPS
• 4 PUSHUPS
• 15 TRICEP DIPS
REST • BURPEES
20 REPS, 5 SETS, 2
REST • SQUATS
• SLOW MOUNTAIN CLIMBERS
MIN REST BETWEEN 20 REPS, 5 SETS, 2 MIN REST
BETWEEN SETS 5 SETS, 2 MIN REST BTW
SETS SETS BETWEEN SETS
STRENGTH DAY ARMS DAY STRETCH
ABS DAY FAT BURN
• SQUAT HOLD • 20 TRICEP DIPS
• CRUNCHES • 30 MIN JOG OR RUN • TOE TOUCHES
• 5 PUSHUPS

REST
• ELBOW PLANK • GLUTE STRETCH
• RUSSIAN TWISTS
• SCISSOR KICKS
• HOLLOW BODY HOLD
30 SECONDS, 3 SETS,
• 20 TRICEP DIPS
• 5 PUSHUPS
• 20 TRICEP DIPS
REST •
•
HAMSTRING STRETCH
TRICEPS STRETCH
20 REPS, 5 SETS, 2 MIN
2 MIN REST BETWEEN 5 SETS, 2 MIN REST • CALF STRETCH
REST BETWEEN SETS
SETS BTW SETS 1 MIN EACH. CONGRATS!
HEALTH IS BEAUTY
and fitness is its key!

CHIN'S FITNESS
CHIN'S FITNESS