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    Monday: Workout Plan

    Uploaded by

    Kaye Caligner
    The workout plan aims to lose weight, increase strength and muscle tone, and improve immune system. It includes a 3 minute jogging and 8 counts of stretching for warm up. The plan consists of various exercises like squats, planks, and high intensity interval training workouts split across Monday to Friday.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Monday: Workout Plan

    Uploaded by

    Kaye Caligner
    138 views5 pages
    The workout plan aims to lose weight, increase strength and muscle tone, and improve immune system. It includes a 3 minute jogging and 8 counts of stretching for warm up. The plan consists of various exercises like squats, planks, and high intensity interval training workouts split across Monday to Friday.

    Original Title

    Routine

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    The workout plan aims to lose weight, increase strength and muscle tone, and improve immune system. It includes a 3 minute jogging and 8 counts of stretching for warm up. The plan consists of various exercises like squats, planks, and high intensity interval training workouts split across Monday to Friday.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    138 views5 pages

    Monday: Workout Plan

    Uploaded by

    Kaye Caligner
    The workout plan aims to lose weight, increase strength and muscle tone, and improve immune system. It includes a 3 minute jogging and 8 counts of stretching for warm up. The plan consists of various exercises like squats, planks, and high intensity interval training workouts split across Monday to Friday.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    WORKOUT PLAN

    Goals:
    1. Lose Weight
    2. Increase strength and muscle tone
    3. Improve immune system

    Warm – up
    1. Jogging – 3 mins
    2. Stretching – 8 counts per side
    Day Exercise

    Monday
    Step back jacks – 10 repetitions
     Spot Jumps – 5 repetitions
     Squats – 5 repetitions
     Plank – 10 seconds
     Squat Jumps – 5 repetitions
     Zumba (2 videos)
     10 Minute HIIT Workout

    Tuesday
    High Knee Twists – 10 repetitions
     Jumping Jacks – 10 repetitions
     Squats – 5 repetitions
     Butt Kicks – 30 seconds
     Plank – 10 seconds
     10 Minute HIIT Workout

    Wednesday
    Side to Side Jumps – 10 repetitions
     Drop Squats – 5 repetitions
     Plank with Shoulder Taps – 10
    seconds
     Squats – 5 repetitions
     Squat Jumps – 5 repetitions
     Jumping Jacks – 10 repetitions
     10 Minute HIIT Workout

    Thursday
    Stationary Jogging - 1 minute
     Aerobic Dance Exercise – 10 minutes
     Squats – 10 repetitions
     Plank with Shoulder Taps – 10
    seconds
     10 Minute HIIT Workout

    Friday
    Side to Side Jumps – 10 repetitions
     Drop Squats – 5 repetitions
     Plank with Shoulder Taps – 10
    seconds
     Squats – 5 repetitions
     Squat Jumps – 5 repetitions
     Cardio Dance Fitness
    MORNING CLASSES ROUTINE
    MONDAY
    6:30 am
     Wake up
    6:40
     Take a bath
     Skincare
    7:15
     Breakfast
    7:30
     Flag Ceremony
    7:50
     Prepare for Class
    8:00 – 10:00 am
     Class
    11:00 am
     Workout
    12:00 pm
     Leisure Time
    1:00 – 3:00 pm
     Module
    4:00 – 5:30 pm
     Leisure Time
    5:30 – 7:00 pm
     Dinner
     Half-Bath
     Skincare
    7:30 – 10:00 pm
     Module

    TUESDAY – FRIDAY
    6:30 am
     Wake up
    6:40
     Take a bath
     Skincare
    7:15
     Breakfast
    7:50
     Prepare for Class
    8:00 – 10:00 am
     Class
    11:00 am
     Workout
    12:00 pm
     Leisure Time
    1:00 – 3:00 pm
     Module
    4:00 – 5:30 pm
     Leisure Time
    5:30 – 7:00 pm
     Dinner
     Half-Bath
     Skincare
    7:30 – 10:00 pm
     Module

    AFTERNOON CLASSES ROUTINE


    MONDAY
    6:40 am
     Wake up
    7:15 am
     Breakfast
    7:30 am
     Flag Ceremony
    8:00 am
     Take a bath
     Skincare
    9:00 – 10:00 am
     Module
    10:00 – 11:00 am
     Workout
    11:00 am – 12:00 pm
     Leisure Time
    12:30
     Prepare for Class
    1:00 – 3:00 pm
     Class
    3:00 – 4:00 pm
     Leisure Time
    4:00 – 5:30 pm
     Module
    5:30 – 7:00 pm
     Dinner
     Half-Bath
     Skincare
    7:30 – 10:00 pm
     Module

    TUESDAY – FRIDAY
    6:40 am
     Wake up
    7:15 am
     Breakfast
    8:00 am
     Take a bath
     Skincare
    9:00 – 10:00 am
     Module
    10:00 – 11:00 am
     Workout
    11:00 am – 12:00 pm
     Leisure Time
    12:30
     Prepare for Class
    1:00 – 3:00 pm
     Class
    3:00 – 4:00 pm
     Leisure Time
    4:00 – 5:30 pm
     Module
    5:30 – 7:00 pm
     Dinner
     Half-Bath
     Skincare
    7:30 – 10:00 pm
     Module

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