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