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30 Days Fitness Plan: Monday Tuesday Wednesday Thursday Friday

This document outlines a 30-day fitness plan divided into 5 weeks. Each week focuses on different exercises and includes warm up, workout, and cool down sessions for 3-4 days per week, with rest days on Tuesdays, Thursdays and weekends. Performance tests are included at the start and end of weeks 1, 2 and 3 to measure progress.

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Nikka Osorio
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362 views2 pages

30 Days Fitness Plan: Monday Tuesday Wednesday Thursday Friday

This document outlines a 30-day fitness plan divided into 5 weeks. Each week focuses on different exercises and includes warm up, workout, and cool down sessions for 3-4 days per week, with rest days on Tuesdays, Thursdays and weekends. Performance tests are included at the start and end of weeks 1, 2 and 3 to measure progress.

Uploaded by

Nikka Osorio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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30 Days Fitness Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Low Performance

WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day6 Day 7


1 min. – Warm Up 1 min. – Warm Up 1 min. – Warm Up Press up Test
8 cts. – Rev. Crunches Rest Day 8 cts. – Rev. Crunches Rest Day 8 cts. – Rev. Crunches Rest Day Rest Day
8 cts. – Dead Bug 8 cts. – Dead Bug 8 cts. – Dead Bug
8 cts. – Leg Raise 8 cts. – Leg Raise 8 cts. – Leg Raise
1 min. – Cool Down 1 min. – Cool Down 1 min. – Cool Down

WEEK 2 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14


1 min. – Warm Up 1 min. – Warm Up 1 min. – Warm Up Speed and
15 seconds sprints Single Rest Day 15 seconds sprints Rest Day 15 seconds sprints Rest Day Rest Day
leg half Single leg half Single leg half Agility
8 counts squat 8 counts squat 8 counts squat
Box Jump Box Jump Box Jump
1 min. – Cool Down 1 min. – Cool Down 1 min. – Cool Down

WEEK 3 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21


1 min-Warm up 1 min-Warm up 1 min-Warm up
8 cts. – Kicks Rest Day 8 cts. – Kicks Rest Day 8 cts. – Kicks Rest Day Rest Day
8 cts. – Speed Ladder 8 cts. – Speed Ladder 8 cts. – Speed Ladder T-Drill Test
Drills Drills Drills
8 cts. – Zigzag Run 8 cts. – Zigzag Run 8 cts. – Zigzag Run
1 min. – Cool Down 1 min. – Cool Down 1 min. – Cool Down

WEEK 4 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28


1 min warm up Rest Day 1 min warm up Rest Day 1 min warm up Rest Day Rest Day Coordination
8 counts- Standing balance 8 counts- Standing 8 counts- Standing
with ball toss balance with ball toss balance with ball toss
8 counts- Reaction Side 8 counts- Reaction 8 counts- Reaction
Squats Side Side
1 min cool down Squats Squats
1 min cool down 1 min cool down
WEEK 5 Day 29 Day 30

Rest Day\ Rest Day

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