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  • Exercise Program Workout (15 Minutes)

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    Janine Polison
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    The document outlines a 15-minute exercise program consisting of a warm-up with jumping jacks and running high knees, stretching of the head and arms, and 15 different workouts targeting various muscle groups like the groin, hamstrings, and obliques, with each workout lasting 30-40 seconds.

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    The document outlines a 15-minute exercise program consisting of a warm-up with jumping jacks and running high knees, stretching of the head and arms, and 15 different workouts targeting various muscle groups like the groin, hamstrings, and obliques, with each workout lasting 30-40 seconds.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    9 views1 page

    Exercise Program Workout (15 Minutes)

    Uploaded by

    Janine Polison
    The document outlines a 15-minute exercise program consisting of a warm-up with jumping jacks and running high knees, stretching of the head and arms, and 15 different workouts targeting various muscle groups like the groin, hamstrings, and obliques, with each workout lasting 30-40 seconds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    EXERCISE PROGRAM

    Workout (15 minutes)

    Warm-up:
    - jumping jacks (20 reps of 2 sets) / (30 secs)
    - running high knees (10 reps of 2 sets) / (1 minute)

    Stretching:
    - head rotation 10 seconds
    - arm swings 8 seconds

    Workouts:
    1. GROIN (30 sec)
    2. HAM STRING (L&R) /(30 sec)
    3. QUADRICEPS (L&R) /(30 sec)
    4. HIP FLEXOR (L&R) /(30 sec)
    5. GLUTE (L&R) /(30 sec)
    6. LOWER BACK (30 sec)
    7. UPPER BACK (L&R) /(30 sec)
    8. SHOULDER (L&R) /(30 sec)
    9. TRICEPS (L&R) /(30 sec)
    10.STANDING ELBOW TO KNEE (40 sec)
    11.PLANK WALK OUT TO PLAN JACK (40 sec)
    12.FEET SHUFFLE (40 sec)
    13.HALF BURPEE AND PRISONER SQUAT (40 sec)
    14.OBLIQUE TWIST (40 sec)
    15.SQUAT SHUFFLE KNEE DOWN (40 sec)

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