PHYSICAL FITNESS 1

(HOME WORKOUT)
 GO TO APP STORE/PLAY STORE
AND INSTALL “HOME
WORKOUT-NO EQUIPMENT”

FIRST THING TO DO:

 WORKOUT
PROGRAM
WEEK 1 ABS WEEK 3 ARM
BEGINNER BEGINNER

WEEK 2 CHEST WEEK 4 LEG

BEGINNER BEGINNER
WEEK 5 SHOULDER & BACK
BEGINNER
 20 MINS – 16 WORKOUTS

• JUMPING JACKS 20 SEC.

• ABDOMINAL CRUNCHES X16
• RUSSIAN TWIST X20
• MOUNTAIN CLIMER X16
• HEEL TOUCH X20
• LEG RAISES x16
• PLANK 20 SEC.
• ABDOMINAL CRUNCHES x12
• RUSSIAN TWIST x32
• MOUNTAIN CLIMBER x12
• HEEL TOUCH x20
•
•
•
LEG RAISES x14
PLANK 30 SEC.
COBRA STRETCH 30 SEC.
WEEK 1 ABDOMINAL
• SPINE LUMBAR TWIST STRETCH
LEFT 30 SEC
WORKOUT
• SPINE LUMBAR TWIST STRETCH
RIGHT 30 SEC
GRADING
GUIDE
(RUBRIC)