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Warm Up Weekly Goals: Week1 Week2 Week3 Week4

The document outlines a 4-week workout plan with increasing intensity each week. It includes exercises for warm up, strength and endurance training, cardio and flexibility. Exercises are divided into categories with repetition or duration goals outlined for each week. The plan aims to gradually increase performance metrics like repetitions, sets, duration and distance covered over the 4 weeks.

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Unalyn Ungria
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169 views3 pages

Warm Up Weekly Goals: Week1 Week2 Week3 Week4

The document outlines a 4-week workout plan with increasing intensity each week. It includes exercises for warm up, strength and endurance training, cardio and flexibility. Exercises are divided into categories with repetition or duration goals outlined for each week. The plan aims to gradually increase performance metrics like repetitions, sets, duration and distance covered over the 4 weeks.

Uploaded by

Unalyn Ungria
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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UNGRIA, UNALYN D.

BEED 1-A January 15, 2021

WORKOUT PLAN FOR JANUARY


WARM UP
WEEKLY GOALS
Exercises Week1 Week2 Week3 Week4

Jumping Jacks 30 seconds 45 seconds 45 seconds 1 minute

Jumping Rope 30 seconds 45 seconds 45 seconds 1 minute

High knees 30 seconds 45 seconds 45 seconds 1 minute

Butt Kickers 30 seconds 45 seconds 45 seconds 1 minute

Cross Body Toe Touch 45 seconds 45 seconds 45 seconds 1 minute

STR and ENDURANCE


WEEKLY GOALS
Exercises Week1 Week2 Week3 Week4
5 reps 8 reps 10 reps 15 reps
Knee Push ups 1 minute 1 minute 1 minute 1 minute

15 reps 20 reps 25 reps 30 reps


Curl ups 1 minute 1 minute 1 minute 1 minute
15 reps 20 reps 25 reps 30 reps
Leg Raise Clap 1 minute 1 minute 1 minute 1 minute

15 reps 20 reps 25 reps 30 reps


Reverse Crunch 1 minute 1 minute 1 minute 1 minute

15 reps 20 reps 25 reps 30 reps


Spider-man Plank 1 minute 1 minute 1 minute 1 minute

5 reps 8 reps 10 reps 12 reps


Up and down Plank 1 minute 1 minute 1 minute 1 minute

Plank 30 seconds 40 seconds 50 seconds 1 minute

15 reps 15 reps 20 reps 20 reps


Band Russian Twist 1 minute 1 minute 1 minute 1 minute
CARDIO and FLEXIBILITY
WEEKLY GOALS
Exercises Week1 Week2 Week3 Week4

Jogging 2km 3km 4km 5km


Stationary Biking 1 km 2 km 3 km 4km

15 reps 20 reps 25 reps 30 reps


Squats 1 minute 1 minute 1 minute 1 minute

15 reps 20 reps 30 reps 45 reps


Mountain Climbers (each leg) (each leg) (each leg) (each leg)
1 minute 2 minutes 2 minutes 3 minute
15-30 15-30 15-30 15-30
Front Kicks seconds/le seconds/le seconds/le seconds/le
g g g g
15-30 15-30 15-30 15-30
Quad Stretch seconds/le seconds/le seconds/le seconds/le
g g g g
10-15 10-15 10-15 10-15
Shoulder Stretch seconds/li seconds/li seconds/li seconds/li
mb mb mb mb

Arm Rotation 30 seconds 40 seconds 50 seconds 1 minute

Toe Touches 15 seconds 20 seconds 25 seconds 30 seconds

COOL DOWN
WEEKLY GOALS
Exercises Week1 Week2 Week3 Week4

Figure 4-stretch 30 seconds 30 seconds 30 seconds 30 seconds

Cat-cow stretch 30 seconds 30 seconds 45 seconds 45 seconds

Child’s pose 30 seconds 45 seconds 45 seconds 1 minute

30 seconds 45 seconds 45 seconds 1 minute


Reclining Twist Per side Per side Per side Per side

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