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Workout Plan: First Week

This workout plan outlines a weekly routine that focuses on core training and resistance training. The plan consists of 4 days - Monday focuses on core exercises, Tuesday on upper body resistance, Wednesday again on core, and Thursday on lower body resistance. Each day includes a warm-up, main workout split between high and low intensity exercises, and cool down/stretching period. The workouts are designed with rest intervals between sets and exercises to target different muscle groups each day while allowing for recovery.

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Duchess Juliane Jose Mirambel
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362 views2 pages

Workout Plan: First Week

This workout plan outlines a weekly routine that focuses on core training and resistance training. The plan consists of 4 days - Monday focuses on core exercises, Tuesday on upper body resistance, Wednesday again on core, and Thursday on lower body resistance. Each day includes a warm-up, main workout split between high and low intensity exercises, and cool down/stretching period. The workouts are designed with rest intervals between sets and exercises to target different muscle groups each day while allowing for recovery.

Uploaded by

Duchess Juliane Jose Mirambel
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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WORKOUT PLAN

First Week

MONDAY TUESDAY WEDNESDAY THURSDAY

CORE TRAINING RESISTANCE CORE RESISTANCE


TRAINING TRAINING TRAINING

Warm – up ( 5 Warm – up ( 5 – Warm – up ( 5 Warm – up ( 5 –


– 10 mins) 10 mins) (slow) – 10 mins) 10 mins) (slow)
(slow) Jog in Place (slow) Jog in Place
Jog in Thread Mill Jog in Thread Mill
Place *Stretching Place *Stretching
Thread Mill exercises for Thread exercises for
*Stretching posture Mill posture
exercises for -Superman *Stretching -Superman
posture -Butterfly stretch exercises for -Butterfly stretch
-Superman -Child pose posture -Child pose
-Butterfly stretch -Superman
-Child pose High – Intensity -Butterfly High – Intensity
stretch Lower Body (30-45
Upper Body (30-
mins)
Core Training ( 45 mins.) -Child pose
(Slow Tempo,
30 – 45 mins ) (Slow Tempo, 1- 1-3 mins rest
Core Training
(Slow Tempo, 3 mins rest interval)
( 30 – 45 mins )
1-3 mins rest interval) (Slow Standing Leg
interval) Dumbbell Tempo, 1-3 Curl
Squat Shoulder Shrug mins rest
Series (12reps,3sets)
(12reps,3sets) interval) Standing
Squat Dumbbell Calf Raise
(12reps,3sets) Bench Press Series
Dead Bug (12reps,3sets)
Series (12reps,3sets) (12reps,3sets) Weighted
Dumbbell Dead Bug Exercise Ball Wall
(10reps, 3sets) Bicep Curl Series Squat
Bird Dog (10reps,
(12reps,3sets) 3sets) (12reps,3sets)
Series
Triceps Bird Dog Squat Jump
Series
(10reps,3sets) Pushdown – Rope
Plank (10reps,3sets) (12reps,3sets)
Series (12reps,3sets) Plank
Series Low – intensity
Upper Body
(1rep,3sets) Low – Intensity
(1rep,3sets)
Lower Body Dumbbell
Cool Down ( 5 – Standing Leg Cool Down ( 5 – Shoulder Shrug
10 mins ) Curl 10 mins ) (6reps,1set)
Walking (6reps,1set) Walking Bench Press
Standing (6reps,1set)
Stretching Dumbbell Calf Raise Stretching Dumbbell Bicep
Shoulder Shoulder Curl
Stretch (6reps,1set) Stretch
Bending Weighted Bending (6reps,1set)
Cat-Cow Exercise Ball Wall Cat-Cow Triceps
Stretch Squat Stretch Pushdown – Rope
Squatting Squatting
Groin Stretch (6reps,1set) Groin Stretch (6reps,1set)
Squat Jump
Cool
(6reps,1set) Down/Stretching ( 5
– 10 mins )
Cool Walking
Down/Stretching ( 5
– 10 mins ) Stretching
Walking Shoulder Stretch
Bending
Stretching Cat-Cow Stretch
Shoulder Stretch Squatting Groin
Bending Stretch
Cat-Cow Stretch
Squatting Groin
Stretch

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