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  • Fitness PW

    Загружено:

    api-272831641
    18 просмотров9 страниц
    My Fitness Plan week 1: 15 Seconds One Leg Hops 1:00 Min 15 Seconds Tuck Jumps 15 Seconds 180 Squat Jumps 1:00 Min 15 Seconds Tricep Dips 15 Seconds. Week 2: Plank Jump Ins 15 Seconds Jump Rope 1:00 Mins 15 Seconds Toe Tap Jumps 15 Seconds ladder 1:00 Mins 15 Seconds knee tucks.

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    fitness pw

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    My Fitness Plan week 1: 15 Seconds One Leg Hops 1:00 Min 15 Seconds Tuck Jumps 15 Seconds 180 Squat Jumps 1:00 Min 15 Seconds Tricep Dips 15 Seconds. Week 2: Plank Jump Ins 15 Seconds Jump Rope 1:00 Mins 15 Seconds Toe Tap Jumps 15 Seconds ladder 1:00 Mins 15 Seconds knee tucks.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    18 просмотров9 страниц

    Fitness PW

    Загружено:

    api-272831641
    My Fitness Plan week 1: 15 Seconds One Leg Hops 1:00 Min 15 Seconds Tuck Jumps 15 Seconds 180 Squat Jumps 1:00 Min 15 Seconds Tricep Dips 15 Seconds. Week 2: Plank Jump Ins 15 Seconds Jump Rope 1:00 Mins 15 Seconds Toe Tap Jumps 15 Seconds ladder 1:00 Mins 15 Seconds knee tucks.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 9

    My Fitness Plan

    Week 1:
    Monday: Muscular Endurance & Coordination
    Exercise:

    Sets:

    Reps:

    Rest:

    Push-Ups

    10

    15 Seconds

    One Leg Hops

    1:00 Min

    15 Seconds

    Tuck Jumps

    20

    15 Seconds

    180 Squat Jumps

    1:00 MIn

    15 Seconds

    Tricep Dips

    10

    15 Seconds

    Tuesday: Muscular Strength & Power


    Exercise:

    Sets:

    Reps:

    Rest:

    Squats

    20

    15 Seconds

    Shove-Offs

    10

    15 Seconds

    Plank

    1:00 Min

    15 Seconds

    Box Jumps

    10

    15 Seconds

    Crunches

    20

    15 Seconds

    Wednesday: Cardiorespiratory & Balance


    Exercise:

    Sets:

    Reps:

    Rest:

    Jumping Ts

    20

    15 Seconds

    Alternate Leg Hops

    1:00 Mins

    15 Seconds

    High Knees

    2:00 Mins

    15 Seconds

    One Leg Squat

    10

    15 Seconds

    Power Skip

    2:00 Mins

    15 Seconds

    Thursday: Body Composition & Reaction Time


    Exercise:

    Sets:

    Reps:

    Rest:

    Plank Jump Ins

    10

    15 Seconds

    Jump Rope

    1:00 Mins

    15 Seconds

    Toe Tap Jumps

    20

    15 Seconds

    Ladder

    1:00 MIns

    15 Seconds

    Shoulder Touches

    10

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    Knee Tucks

    1:00 Mins

    15 Seconds

    Air Bike

    1:00 Mins

    15 Seconds

    Squats

    1:00 Mins

    15 Seconds

    Sit-Ups

    10

    15 Seconds

    Tricep Stretch

    1:00 Mins

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    Shuttle Run

    15 Seconds

    T-Test

    15 Seconds

    Lateral Jumps

    10

    15 Seconds

    Forward Backward
    Sprints

    15 Seconds

    Tuck Jumps

    10

    15 Seconds

    Sets:

    Reps:

    Rest:

    Friday: Flexibility & Strength

    Saturday: Agility

    Sunday: Speed
    Exercise:

    High Knees

    10

    15 Seconds

    Jump Rope

    1:00 Mins

    15 Seconds

    Toe Tap Jumps

    20

    15 Seconds

    Ladder

    1:00 MIns

    15 Seconds

    Power Skipping

    1:00 Mins

    15 Seconds

    Week 2:
    Monday: Muscular Endurance & Coordination
    Exercise:

    Sets:

    Reps:

    Rest:

    Push-Ups

    15

    15 Seconds

    One Leg Hops

    1:30 Min

    15 Seconds

    Tuck Jumps

    25

    15 Seconds

    180 Squat Jumps

    1:30 MIn

    15 Seconds

    Tricep Dips

    15

    15 Seconds

    Tuesday: Muscular Strength & Power


    Exercise:

    Sets:

    Reps:

    Rest:

    Squats

    25

    15 Seconds

    Shove-Offs

    15

    15 Seconds

    Plank

    1:30 Min

    15 Seconds

    Box Jumps

    15

    15 Seconds

    Crunches

    25

    15 Seconds

    Wednesday: Cardiorespiratory & Balance


    Exercise:

    Sets:

    Reps:

    Rest:

    Jumping Ts

    25

    15 Seconds

    Alternate Leg Hops

    1:30 Mins

    15 Seconds

    High Knees

    2:30 Mins

    15 Seconds

    One Leg Squat

    15

    15 Seconds

    Power Skip

    2:30 Mins

    15 Seconds

    Thursday: Body Composition & Reaction Time


    Exercise:

    Sets:

    Reps:

    Rest:

    Plank Jump Ins

    15

    15 Seconds

    Jump Rope

    1:30 Mins

    15 Seconds

    Toe Tap Jumps

    25

    15 Seconds

    Ladder

    1:30 MIns

    15 Seconds

    Shoulder Touches

    15

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    Knee Tucks

    1:30 Mins

    15 Seconds

    Air Bike

    1:30 Mins

    15 Seconds

    Squats

    1:30 Mins

    15 Seconds

    Sit-Ups

    15

    15 Seconds

    Tricep Stretch

    1:30 Mins

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    Shuttle Run

    15 Seconds

    T-Test

    15 Seconds

    Lateral Jumps

    15

    15 Seconds

    Forward Backward

    10

    15 Seconds

    Friday: Flexibility & Strength

    Saturday: Agility

    Sprints
    Tuck Jumps

    15

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    High Knees

    15

    15 Seconds

    Jump Rope

    1:30 Mins

    15 Seconds

    Toe Tap Jumps

    25

    15 Seconds

    Ladder

    1:30 MIns

    15 Seconds

    Power Skipping

    1:30 Mins

    15 Seconds

    Sunday: Speed

    Week 3:
    Monday: Muscular Endurance & Coordination
    Exercise:

    Sets:

    Reps:

    Rest:

    Push-Ups

    20

    15 Seconds

    One Leg Hops

    2:00 Min

    15 Seconds

    Tuck Jumps

    30

    15 Seconds

    180 Squat Jumps

    2:00 MIn

    15 Seconds

    Tricep Dips

    20

    15 Seconds

    Tuesday: Muscular Strength & Power


    Exercise:

    Sets:

    Reps:

    Rest:

    Squats

    30

    15 Seconds

    Shove-Offs

    20

    15 Seconds

    Plank

    2:00 Min

    15 Seconds

    Box Jumps

    20

    15 Seconds

    Crunches

    30

    15 Seconds

    Wednesday: Cardiorespiratory & Balance


    Exercise:

    Sets:

    Reps:

    Rest:

    Jumping Ts

    30

    15 Seconds

    Alternate Leg Hops

    2:00 Mins

    15 Seconds

    High Knees

    3:00 Mins

    15 Seconds

    One Leg Squat

    20

    15 Seconds

    Power Skip

    3:00 Mins

    15 Seconds

    Thursday: Body Composition & Reaction Time


    Exercise:

    Sets:

    Reps:

    Rest:

    Plank Jump Ins

    20

    15 Seconds

    Jump Rope

    2:00 Mins

    15 Seconds

    Toe Tap Jumps

    30

    15 Seconds

    Ladder

    2:00 MIns

    15 Seconds

    Shoulder Touches

    20

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    Knee Tucks

    2:00 Mins

    15 Seconds

    Air Bike

    2:00 Mins

    15 Seconds

    Squats

    2:00 Mins

    15 Seconds

    Sit-Ups

    20

    15 Seconds

    Tricep Stretch

    2:00 Mins

    15 Seconds

    Friday: Flexibility & Strength

    Saturday: Agility

    Exercise:

    Sets:

    Reps:

    Rest:

    Shuttle Run

    15 Seconds

    T-Test

    15 Seconds

    Lateral Jumps

    20

    15 Seconds

    Forward Backward
    Sprints

    15

    15 Seconds

    Tuck Jumps

    20

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    High Knees

    20

    15 Seconds

    Jump Rope

    2:00 Mins

    15 Seconds

    Toe Tap Jumps

    20

    15 Seconds

    Ladder

    2:00 MIns

    15 Seconds

    Power Skipping

    2:00 Mins

    15 Seconds

    Sunday: Speed

    Week 4:
    Monday: Muscular Endurance & Coordination
    Exercise:

    Sets:

    Reps:

    Rest:

    Push-Ups

    25

    15 Seconds

    One Leg Hops

    2:30 Min

    15 Seconds

    Tuck Jumps

    35

    15 Seconds

    180 Squat Jumps

    2:30 MIn

    15 Seconds

    Tricep Dips

    25

    15 Seconds

    Reps:

    Rest:

    Tuesday: Muscular Strength & Power


    Exercise:

    Sets:

    Squats

    35

    15 Seconds

    Shove-Offs

    25

    15 Seconds

    Plank

    2:30 Min

    15 Seconds

    Box Jumps

    25

    15 Seconds

    Crunches

    35

    15 Seconds

    Wednesday: Cardiorespiratory & Balance


    Exercise:

    Sets:

    Reps:

    Rest:

    Jumping Ts

    35

    15 Seconds

    Alternate Leg Hops

    2:30 Mins

    15 Seconds

    High Knees

    3:30 Mins

    15 Seconds

    One Leg Squat

    25

    15 Seconds

    Power Skip

    3:30 Mins

    15 Seconds

    Thursday: Body Composition & Reaction Time


    Exercise:

    Sets:

    Reps:

    Rest:

    Plank Jump Ins

    25

    15 Seconds

    Jump Rope

    2:30 Mins

    15 Seconds

    Toe Tap Jumps

    35

    15 Seconds

    Ladder

    2:30 MIns

    15 Seconds

    Shoulder Touches

    25

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    Knee Tucks

    2:30 Mins

    15 Seconds

    Air Bike

    2:30 Mins

    15 Seconds

    Friday: Flexibility & Strength

    Squats

    2:30 Mins

    15 Seconds

    Sit-Ups

    25

    15 Seconds

    Tricep Stretch

    2:30 Mins

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    Shuttle Run

    15 Seconds

    T-Test

    15 Seconds

    Lateral Jumps

    25

    15 Seconds

    Forward Backward
    Sprints

    20

    15 Seconds

    Tuck Jumps

    25

    15 Seconds

    Exercise:

    Sets:

    Reps:

    Rest:

    High Knees

    25

    15 Seconds

    Jump Rope

    2:30 Mins

    15 Seconds

    Toe Tap Jumps

    25

    15 Seconds

    Ladder

    2:30 MIns

    15 Seconds

    Power Skipping

    2:30 Mins

    15 Seconds

    Saturday: Agility

    Sunday: Speed

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