My exercise program

1st Minutes Minutes Minutes Minutes Minutes

2nd 3rd 4th 5th
Weeks & & & & &
Weeks weeks Weeks Weeks
Reps Reps Reps Reps Reps

15-20 20-25 25-27 27-30 30-35

Walking Walking Walking Walking Walking
Minutes Minutes Minutes Minutes Minutes
5-10 10-15 15-20 20-25 25-30
Jogging Jogging Jogging Jogging Jogging
Minutes Minutes Minutes Minutes Minutes
10-15 15-20 20-25 25-30 30-35
Squat Squat Squat Squat Squat
Reps Reps Reps Reps Reps
5-8 8-20 20-25 25-40 40-45
Push up Push up Push up Push up Push up
Reps Reps Reps Reps Reps
5-8 8-20 20-25 25-30 30-35
Set up Set up Set up Set up Set up
Reps Reps Reps Reps Reps
20-30 30-40 30-41 41-42 42-45
Planks Planks Planks Planks Planks
Minutes Minutes Minutes Minutes Minutes
Stretch Stretch 10-15 Stretch Stretch Stretch
5-10 15-20 20-23 23-25
& & Minutes & & &
Minutes Minutes Minutes Minutes
Relax Relax Relax Relax Relax
 EXPLANATION
Goal= is to Improve overall strength and fitness.
WALKING & JOGGING- it’s a warm-up prepares your body for
exercise by increasing blood flow to muscles and reducing the risk of
injury
SQUAT,PUSH-UP,SET-UP AND PLANKS –This component builds
muscle, increases metabolism, and improves overall strength.
Rotating muscle groups minimizes overuse and promotes balanced
development.
STRETCH & RELAX- Cooling down with stretches helps prevent
.muscle stiffness and reduces the risk of post-workout soreness