Workout Plan Template Option #1

Fitness Goal: Building Strength and Muscles in Upper Body

Upper Body and Core Training

Warm-Up
Exercise Reps Sets
High knees 15 per leg 2
Standing Cross Body Toe Touch 10 per leg 2
Side Lunge 10 per leg 2
Inchworm 8 2

Circuit 1
Exercise Weight Reps Sets
With a band (colour is of 2
Pull ups (Pull) 8-10
your choice)
Incline Dumbbell 20 pounds 2
10
Cheest Fly (pull)
Plank (push) No weight 45-60 seconds 2
Bodyweight Triceps No weight 2
60 seconds-90 seconds
Dips (push)

Circuit 2
Exercise Weight Reps Sets
Cable Pulldown (pull) 55-80 10 2
Reverse Crunch (push) No weight 45 seconds 2
Shoulder press (push) 10-15 pounds 25 seconds 2
Barbell bicep cruls 8-10 2
20 pounds
(pull)
Russian Twist (core 15 pe side 2
Weight ball
engagement)

Cool-Down
Exercise Reps Sets
Side Bend 10 on each arm 2
Arm Circles 10 on each arm 2
Seal Stretch 20 seconds 2
Fluttering Butterfly Knee to Chest 10 flutters 2
Shoulder Shurgs 8 2
Triceps Stretch Behind Back 2 on each arm 2
 Workout Plan Template Option #2
Fitness Goal: To Build Strength in Lower Body
Lower Body and Leg Engagement

Warm-Up
Exercise Reps Sets
Side to Side Hops 10 per leg 2
Side Leg Swing 5 per leg 2
Front Kicking with Arms 10 kicks meeting arms 2
Front Lunges 5 per leg 2

Workout
Exercise Weight Reps Sets
Fire Hydrant With medium resistance 10 per leg 2
band
Squats 15 2
Single Leg Deadlift 5 per leg 2
Glute bridge Extended With medium resistance 15 2
band
Curtsy lunges 10 per leg 2
Side Leg Raises 8 per leg 2
Leg Curls 15 2
Seated Leg Presses 10 2
Bulgarian Split Squat 7 per leg 2

Cool-Down
Exercise Reps Sets
Hamstring Stretch 30-45 seconds 2
Downward Dog with Crawl Ups 5 2
Forward Bend 15 seconds (20) 2
Quad Stretch Reaching Butt 8 per leg 2
Seated Spine Twists 6 per leg 2
Thigh Hug 5 per leg 2
Reflection:
I chose to try to build strength on my core and upper body since I enjoy playing sports like tennis, badminton,
and sometimes gymnastics. Having strength on arms and my core would improve a lot of my actions and plays.
For example, in tennis, my swings would be stronger with stronger upper body arm muscles. In badminton, my
smashes could be a lot stronger and faster. A lot more actions can be done with stronger core and upper body
muscles in gymnastics like handstands and more. For leg strength, it’s because I really like to run and sports
like track. In this case, especially since I am a sprinter, it is important for me to have levels of leg strength to
push me forward faster.
For certain exercises, I chose to do exercises pullups and bodyweight tricep dips since the combination of them
covers push and pull exercises. Pullups includes using your arm muscles to pull upwards into the air, engaging
with the pull function very well. For the push function, bodyweight tricep dips helps improve a lot. That way, I
can get a good combination and balance of both.
I chose to do exercises like fire hydrant and squats along with seated leg presses, leg curls, and glute bridge
extended for leg exercises to exercise and move a variety of leg muscles.
The fire hydrant for example mainly works the gluteus maximus while leg curls are working the hamstrings.
Seated leg presses work on muscles like gluteal, quadriceps (the front half of your thighs), and hamstrings

(which give the pushoff power when walking or running, really good for track 😊)

Explain why you selected your personal fitness goals.

Explain why you selected some of the exercises within your workouts