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    1 views4 pages

    Rcamara Fitness Plan

    Uploaded by

    Siena, John Benjie

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    WORK OUT PLANNER

    REN ANDREA P. CAMARA - BSBA HRM 1A

    WEEK 1
    WARM UP CARDIO COOLDOWN
    DAY 1 MARCHING IN PLACE - 30 sec
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20
    MONDAY
    LATERAL LUNGE W/ REACH - 30
    JOGGING IN PLACE - 30 sec
    sec sec
    LATERAL SQUAT STEP - 30 sec
    GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
    JUMPING JACKS - 30 sec 20 sec

    CORE BODY STRENGTH

    DAY 2 LATERAL LUNGE W/ REACH


    - 30 sec
    BRIDGE - 30 sec
    QUADRUPE EXTENSION - 30
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20 sec
    STANDING FORWARD BEND - 20

    TUESDAY
    GIANT ARM CIRCLES - 30 sec
    FOREARM PLANK - 30 sec sec
    sec
    JUMPING JACKS - 30 sec

    UPPER BODY
    STRENGTH
    DAY 3
    SIDE REACH - 20 sec
    LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
    GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
    WEDNESDAY JUMPING JACKS - 30 sec
    SHOULDER PRESS - 30 STANDING FORWARD BEND -
    20 sec
    sec
    PLANK - 30 sec

    DAY 4
    THURSDAY REST REST REST

    LOWER BODY

    DAY 5 STRENGTH SIDE REACH - 20 sec


    SEATED FORWARD BEND - 20
    LATERAL LUNGE W/ REACH 30 sec
    sec
    GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

    FRIDAY
    JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
    BULGARIAN SPLITS SQUAT - 30 sec
    sec
    SIDE LEG RAISES - 30 sec

    CARDIO SIDE REACH - 20 sec

    DAY 6 LATERAL LUNGE W/ REACH


    30 sec
    GIANT ARM CIRCLES - 30 sec
    MARCHING IN PLACE -
    30 sec
    SEATED FORWARD BEND - 20
    sec
    STANDING FORWARD BEND -
    SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
    20 sec
    30 sec
    LATERAL SQUAT STEP
    - 30 sec

    DAY 7
    REST REST REST
    SUNDAY
    WORK OUT PLANNER
    REN ANDREA P. CAMARA - BSBA HRM 1A

    WEEK 2
    WARM UP CARDIO COOLDOWN
    DAY 1 MARCHING IN PLACE - 30 sec
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20
    MONDAY
    LATERAL LUNGE W/ REACH - 30
    JOGGING IN PLACE - 30 sec
    sec sec
    LATERAL SQUAT STEP - 30 sec
    GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
    JUMPING JACKS - 30 sec 20 sec

    CORE BODY STRENGTH

    DAY 2 LATERAL LUNGE W/ REACH


    - 30 sec
    BRIDGE - 30 sec
    QUADRUPE EXTENSION - 30
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20 sec
    STANDING FORWARD BEND - 20

    TUESDAY
    GIANT ARM CIRCLES - 30 sec
    FOREARM PLANK - 30 sec sec
    sec
    JUMPING JACKS - 30 sec

    UPPER BODY
    STRENGTH
    DAY 3
    SIDE REACH - 20 sec
    LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
    GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
    WEDNESDAY JUMPING JACKS - 30 sec
    SHOULDER PRESS - 30 STANDING FORWARD BEND -
    20 sec
    sec
    PLANK - 30 sec

    DAY 4
    THURSDAY REST REST REST

    LOWER BODY

    DAY 5 STRENGTH SIDE REACH - 20 sec


    SEATED FORWARD BEND - 20
    LATERAL LUNGE W/ REACH 30 sec
    sec
    GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

    FRIDAY
    JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
    BULGARIAN SPLITS SQUAT - 30 sec
    sec
    SIDE LEG RAISES - 30 sec

    CARDIO SIDE REACH - 20 sec

    DAY 6 LATERAL LUNGE W/ REACH


    30 sec
    GIANT ARM CIRCLES - 30 sec
    MARCHING IN PLACE -
    30 sec
    SEATED FORWARD BEND - 20
    sec
    STANDING FORWARD BEND -
    SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
    20 sec
    30 sec
    LATERAL SQUAT STEP
    - 30 sec

    DAY 7
    REST REST REST
    SUNDAY
    WORK OUT PLANNER
    REN ANDREA P. CAMARA - BSBA HRM 1A

    WEEK 3
    WARM UP CARDIO COOLDOWN
    DAY 1 MARCHING IN PLACE - 30 sec
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20
    MONDAY
    LATERAL LUNGE W/ REACH - 30
    JOGGING IN PLACE - 30 sec
    sec sec
    LATERAL SQUAT STEP - 30 sec
    GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
    JUMPING JACKS - 30 sec 20 sec

    CORE BODY STRENGTH

    DAY 2 LATERAL LUNGE W/ REACH


    - 30 sec
    BRIDGE - 30 sec
    QUADRUPE EXTENSION - 30
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20 sec
    STANDING FORWARD BEND - 20

    TUESDAY
    GIANT ARM CIRCLES - 30 sec
    FOREARM PLANK - 30 sec sec
    sec
    JUMPING JACKS - 30 sec

    UPPER BODY
    STRENGTH
    DAY 3
    SIDE REACH - 20 sec
    LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
    GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
    WEDNESDAY JUMPING JACKS - 30 sec
    SHOULDER PRESS - 30 STANDING FORWARD BEND -
    20 sec
    sec
    PLANK - 30 sec

    DAY 4
    THURSDAY REST REST REST

    LOWER BODY

    DAY 5 STRENGTH SIDE REACH - 20 sec


    SEATED FORWARD BEND - 20
    LATERAL LUNGE W/ REACH 30 sec
    sec
    GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

    FRIDAY
    JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
    BULGARIAN SPLITS SQUAT - 30 sec
    sec
    SIDE LEG RAISES - 30 sec

    CARDIO SIDE REACH - 20 sec

    DAY 6 LATERAL LUNGE W/ REACH


    30 sec
    GIANT ARM CIRCLES - 30 sec
    MARCHING IN PLACE -
    30 sec
    SEATED FORWARD BEND - 20
    sec
    STANDING FORWARD BEND -
    SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
    20 sec
    30 sec
    LATERAL SQUAT STEP
    - 30 sec

    DAY 7
    REST REST REST
    SUNDAY
    WORK OUT PLANNER
    REN ANDREA P. CAMARA - BSBA HRM 1A

    WEEK 4
    WARM UP CARDIO COOLDOWN
    DAY 1 MARCHING IN PLACE - 30 sec
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20
    MONDAY
    LATERAL LUNGE W/ REACH - 30
    JOGGING IN PLACE - 30 sec
    sec sec
    LATERAL SQUAT STEP - 30 sec
    GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
    JUMPING JACKS - 30 sec 20 sec

    CORE BODY STRENGTH

    DAY 2 LATERAL LUNGE W/ REACH


    - 30 sec
    BRIDGE - 30 sec
    QUADRUPE EXTENSION - 30
    SIDE REACH - 20 sec
    SEATED FORWARD BEND - 20 sec
    STANDING FORWARD BEND - 20

    TUESDAY
    GIANT ARM CIRCLES - 30 sec
    FOREARM PLANK - 30 sec sec
    sec
    JUMPING JACKS - 30 sec

    UPPER BODY
    STRENGTH
    DAY 3
    SIDE REACH - 20 sec
    LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
    GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
    WEDNESDAY JUMPING JACKS - 30 sec
    SHOULDER PRESS - 30 STANDING FORWARD BEND -
    20 sec
    sec
    PLANK - 30 sec

    DAY 4
    THURSDAY REST REST REST

    LOWER BODY

    DAY 5 STRENGTH SIDE REACH - 20 sec


    SEATED FORWARD BEND - 20
    LATERAL LUNGE W/ REACH 30 sec
    sec
    GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

    FRIDAY
    JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
    BULGARIAN SPLITS SQUAT - 30 sec
    sec
    SIDE LEG RAISES - 30 sec

    CARDIO SIDE REACH - 20 sec

    DAY 6 LATERAL LUNGE W/ REACH


    30 sec
    GIANT ARM CIRCLES - 30 sec
    MARCHING IN PLACE -
    30 sec
    SEATED FORWARD BEND - 20
    sec
    STANDING FORWARD BEND -
    SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
    20 sec
    30 sec
    LATERAL SQUAT STEP
    - 30 sec

    DAY 7
    REST REST REST
    SUNDAY

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