Fitness Program Week 1 Specifics

MONDAY
Morning Tasks Evening Tasks

Warm Up: 5 min Warm up: 5 min

Sets: 2 sets: 2 reps each, rest 44 s after a set Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set O Elbow Extension: 16 ct/set
O Quadriceps: 16 ctset O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set O Arm, Leg & Torso Stretch: 16 ct/set

Jogging: 5 min Yoga: 5 min

O 5 min jogging Sets: 1 set with 1 min rest after
O Tree Pose: (6 Reps) 10 ct/rep
Air Squats: 5 min O Dancer: (6 Reps) 5 ct/rep
O 2 min squats, rest for amin O Crescent Warrior: (6 Reps) 5 ct/rep
O 2 min squats O High Plank: (3 Reps) 10 ct/rep
O Leg Lifts: (10 reps) 3 ct each
Cool Down: 5 min
Sets. 2 sets: 2 reps, rest 44 s after a set Cool Down: 5 min
O Shoulder Strangle: 16 ct/set Sets: 2 sets: 2 reps each, rest 44 s after a set
O Elbow Extension: 16 ct/set O Shoulder Strangle: 16 ct/set
O Quadriceps: 16 ct/set O Elbow Extension: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set

TUESDAY
Morning Tasks Evening Tasks

Warm Up: 5 min Warm up: 5 min

Sets: 2 sets: 2 reps each, rest 44 s after a set Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set O Arm, Leg & Torso Stretch: 16 ct/set

Jumping Jacks: 5 min Yoga: 5 min

Sets: 1 set with 1 min rest after Sets: 1 set with 1 min rest after
O Jumping Jacks: 16 ct, 4 reps (64 secs) O Tree Pose: (6 Reps) 10 ct/rep
O Dancer: (6 Reps) 5 ct/rep
Yoga: 5 min O Crescent Warrior: (6 Reps) 5 ct/rep
Sets: 1 set with 1 min rest after O High Plank: (3 Reps) 10 ct/rep
O Tree Pose: (6 Reps) 10 ct/rep O Leg Lifts: (10 reps) 3 ct each
O Dancer: (6 Reps) 5 ct/rep
O Crescent Warrior: (6 Reps) 5 ct/rep Cool Down: 5 min
O High Plank: (3 Reps) 10 ct/rep Sets: 2 sets: 2 reps each, rest 44 s after a set
O Leg Lifts: (10 reps) 3 ct each O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
Cool Down: 5 min O Quadriceps: 16 ct/set
Sets: 2 sets: 2 reps each, rest 44 s after a set O Arm, Leg & Torso Stretch: 16 ct/set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set

WEDNESDAY
Morning Tasks Evening Tasks
Warm Up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Jogging: 5 min
O 5 min jogging
Planking: 5 min
O 4 min planking, rest for amin
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
THURSDAY
Morning Tasks
Warm Up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Air Squats: 5 min
O 2 min squats, rest for amin
O 3 min squats, rest 2 min
O 5 min squates, rest 2 min
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
FRIDAY
Morning Tasks
Warm Up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
Warm up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Yoga: 5 min
Sets: 1 set with 1 min rest after
O Tree Pose: (6 Reps) 10 ct/rep
O Dancer: (6 Reps) 5 ct/rep
O Crescent Warrior: (6 Reps) 5 ct/rep
O High Plank: (3 Reps) 10 ct/rep
O Leg Lifts: (10 reps) 3 ct each
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Evening Tasks
Warm up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Yoga: 5 min
Sets: 1 set with 1 min rest after
O Tree Pose: (6 Reps) 10 ct/rep
O Dancer: (6 Reps) 5 ct/rep
O Crescent Warrior: (6 Reps) 5 ct/rep
O High Plank: (3 Reps) 10 ct/rep
O Leg Lifts: (10 reps) 3 ct each
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Evening Tasks
Warm up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Yoga: 5 min
O Tree Pose: (6 Reps) 10 ct/rep
O Dancer: (6 Reps) 5 ct/rep
O Crescent Warrior: (6 Reps) 5 ct/rep
O High Plank: (3 Reps) 10 ct/rep
O Leg Lifts: (10 reps) 3 ct each
Rest for 2 min
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
SATURDAY
Morning Tasks
Warm Up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Jogging: 5 min
O 5 min jogging
Planking: 5 min
O 4 min planking, rest for amin
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
SUNDAY
Rest Day
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Yoga: 5 min
Sets: 2 Sets with 2 min rest after each set
O Tree Pose: (6 Reps) 10 ct/rep
O Dancer: (6 Reps) 5 ct/rep
O Crescent Warrior: (6 Reps) 5 ct/rep
O High Plank: (3 Reps) 10 ct/rep
O Leg Lifts: (12 reps) 3 ct each (36 secs)
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Evening Tasks
Warm up: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set
Yoga: 5 min
Sets: 2 Sets with 2 min rest after each set
O Tree Pose: (6 Reps) 10 ct/rep
O Dancer: (6 Reps) 5 ct/rep
O Crescent Warrior: (6 Reps) 5 ct/rep
O High Plank: (3 Reps) 10 ct/rep
O Leg Lifts: (12 reps) 3 ct each (36 secs)
Cool Down: 5 min
Sets: 2 sets: 2 reps each, rest 44 s after a set
O Shoulder Strangle: 16 ct/set
O Elbow Extension: 16 ct/set
O Quadriceps: 16 ct/set
O Arm, Leg & Torso Stretch: 16 ct/set