BUKIDNON STATE UNIVERSITY

Malaybalay City, Bukidnon 8700

Tel (088) 813-5661 to 5663; Telefax (088) 813-2717,
www.buksu.edu.ph

PHYSICAL EDUCATION DEPARTMENT

MY PERSONALIZED TRAINING PLAN

PHASE 1 (WEEK 1)
Name: Luranza, Honey Faye P. Subject Code: A206
Target To Improve: Reduce Belly Fat Days to Exercise: 7 days

WARM UP/ STRETCHING EXERCISE

EXERCISE SETS AND REPS/TIME
Heel to Butt 1 set and 1 reps/16 sec
Knee to Chest 1 set and 1 reps/16 sec
Hip Rotation 2 set and 2 reps/16 sec
Jumping Jacks 2 set and 2 reps/16 sec
Ankle Hops 2-4 set and 5-10 reps/16 sec

MAIN PART
EXERCISES SET REPS/TIME LEVEL INSTRUCTORS
REMARKS

1. Classic 1 set 5 reps/14 sec Moderate

Crunches
2. Toe Touch 1 set 5 reps/11 sec Moderate
Crunches
3. Leg Swing 1 set 10 reps/20 sec Low

4. Russian Twist 1 set 5 reps/10 sec Beginner

5. Dolphin Plank 1 set 1 reps/10 sec Intermediate

6. Mountain 1 set 5 reps/10 sec Beginner

Climber
7. Bear Crawl 1 set 4 reps/10 sec Beginner

8. Flutter Kicks 1 set 10 reps/10 sec Beginner

9. Bird Dog 1 set 4 reps/20 sec Beginner

10. Side Bridge 1 set 1 reps/10 sec Moderate

Add rows if necessary

COOL DOWN EXERCISE:
EXERCISE SETS AND REPS/TIME
Cross -body shoulder stretch 2 set and 2 reps/20-30 sec
Overhead Triceps Stretch 2 set and 2 reps/20-30 sec
Butterfly Stretch 1 set and 1 reps/20-30 sec
Standing Quadriceps Stretch 2 set and 2 reps/20-30 sec
Wall Calf Stretch 1 set and 2 reps/20-30 sec