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    Rj Esquivel
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    The document outlines a 30-day strength training routine consisting of circuit training exercises. Each day focuses on different muscle groups through exercises like burpees, high knees, pushups, mountain climbers, and jumping jacks. The routine progresses over time by increasing the number of sets and repetitions of exercises during weeks 2 and 4. It aims to improve strength and fitness through full-body workouts performed 5-6 times per week, with rest days included.

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    The document outlines a 30-day strength training routine consisting of circuit training exercises. Each day focuses on different muscle groups through exercises like burpees, high knees, pushups, mountain climbers, and jumping jacks. The routine progresses over time by increasing the number of sets and repetitions of exercises during weeks 2 and 4. It aims to improve strength and fitness through full-body workouts performed 5-6 times per week, with rest days included.

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    © All Rights Reserved
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    2 views6 pages

    Format (Acitivty) (Edited)

    Uploaded by

    Rj Esquivel
    The document outlines a 30-day strength training routine consisting of circuit training exercises. Each day focuses on different muscle groups through exercises like burpees, high knees, pushups, mountain climbers, and jumping jacks. The routine progresses over time by increasing the number of sets and repetitions of exercises during weeks 2 and 4. It aims to improve strength and fitness through full-body workouts performed 5-6 times per week, with rest days included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    Name: Renard John R.

    Esquivel

    Section: SBENT1B

    Subject: PE1 Subject Professor: Ms. Mitoselah Barroga

    Details:

    Age: 22 BMI:

    Sex: Male Before: 29.3 After: 25.4

    A 30-DAY STRENGTH TRAINING ROUTINE


    NUMBER TARGET
    DAYS NAME OF OF MUSCLE REPETITION SETS TOTAL
    MINUTES/HOUR
    EXERCISE EXERCISE GROUP AND OF EXERCISE
    MINUTES
    DAY 1 CIRCUIT TRAINING

    1. Burpees 5 Quariceps 20, 20 2 30 minutes


    DAY 2 2. High Knee Abdominal 30, 30 2
    3. Push Ups Gastrocnemus 10, 10 2
    4. Mountain Biceps 15, 15 2
    Climber Triceps
    5. Jumping 30, 30 2
    Jacks

    1. Burpees 5 Quariceps 20, 20 2 30 minutes


    DAY 3 2. High Knee Abdominal 30, 30 2
    3. Push Ups Gastrocnemus 10, 10 2
    4. Mountain Biceps 15, 15 2
    Climber Triceps
    5. Jumping 30, 30 2
    Jacks

    1. Burpees 5 Quariceps 20, 20 2 30 minutes


    DAY 4 2. High Knee Abdominal 30, 30 2
    3. Push Ups Gastrocnemus 10, 10 2
    4. Mountain Biceps 15, 15 2
    Climber Triceps
    5. Jumping 30, 30 2
    Jacks

    1. Burpees 5 Quariceps 20, 20 2 30 minutes


    DAY 5 2. High Knee Abdominal 30, 30 2
    3. Push Ups Gastrocnemus 10, 10 2
    4. Mountain Biceps 15, 15 2
    Climber Triceps
    5. Jumping 30, 30 2
    Jacks

    1. Burpees 5 Quariceps 20, 20 2 30 minutes


    DAY 6 2. High Knee Abdominal 30, 30 2
    3. Push Ups Gastrocnemus 10, 10 2
    4. Mountain Biceps 15, 15 2
    Climber Triceps
    5. Jumping 30, 30 2
    Jacks

    DAY 7 Rest
    DAY 8 CIRCUIT TRAINING

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 9 2. High Knee Abdominal 30, 30, 30 3
    3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    10 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks
    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour
    DAY 2. High Knee Abdominal 30, 30, 30 3
    11 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    12 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    13 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    DAY Rest
    14
    DAY CIRCUIT TRAINING
    15
    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour
    DAY 2. High Knee Abdominal 30, 30, 30 3
    16 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    17 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    18 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    19 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    20 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    DAY Rest
    21
    CIRCUIT TRAINING
    DAY (No class)
    22
    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour
    DAY 2. High Knee Abdominal 30, 30, 30 3
    23 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    24 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    25 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    DAY 2. High Knee Abdominal 30, 30, 30 3
    26 3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    DAY 1. Burpees 5 Quariceps 20, 20, 20 3 1 hour


    27 2. High Knee Abdominal 30, 30, 30 3
    3. Push Ups Gastrocnemus 10, 10, 10 3
    4. Mountain Biceps 15, 15, 15 3
    Climber Triceps
    5. Jumping 30, 30, 30 3
    Jacks

    Rest
    DAY
    28
    CIRCUIT TRAINING
    DAY
    29
    1. Burpees 5 Quariceps 20, 20, 20, 20 4 1 hour and 30
    DAY 2. High Knee Abdominal 30, 30, 30, 30 4 minutes
    30 3. Push Ups Gastrocnemus 10, 10, 10, 10 4
    4. Mountain Biceps 15, 15, 15, 15 4
    Climber Triceps
    5. Jumping 30, 30, 30, 30 4
    Jacks

    1. Burpees 5 Quariceps 20, 20, 20, 20 4 1 hour and 30


    DAY 2. High Knee Abdominal 30, 30, 30, 30 4 minutes
    31 3. Push Ups Gastrocnemus 10, 10, 10, 10 4
    4. Mountain Biceps 15, 15, 15, 15 4
    Climber Triceps
    5. Jumping 30, 30, 30, 30 4
    Jacks

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