Workout Plan 1

In summary, my client, Lian Railey, is a 19-year-old woman. She weighs 71.50 kg and is 157.
48
cm tall. Her BMI is 22.70 kg/m², indicating an increased health risk and classification as
overweight.
Her test shows that her cardio is fair, flexibility ranges from excellent to poor. Her muscular
strength and endurance are average, and her reaction time skills are excellent. However, her
balance, agility, and coordination skills need improvement.
Based on the provided assessment, here is a one-month no-equipment workout plan designed
for my client, Lian Railey. The plan focuses on improving her areas of weakness (balance,
agility, and coordination) while maintaining or slightly improving her strengths (fair cardio,
average muscular strength, excellent reaction time). Each day includes warm-ups, main
workouts, and cool-downs, with options for regression and progression.
The workout plan is designed for her non-busy days, which are weekdays. Adequate rest should
be scheduled during her hectic or busy days, which fall on weekends. Adjustments can be made
based on the client's progress and feedback.
Start Date:
End Date:
DAYS 1ST WEEK 2ND WEEK 3RD WEEK 4TH WEEK
SUNDAY Rest Rest Rest Rest
MONDAY Cardio & Cardio & Cardio & Cardio &

Flexibility Flexibility Flexibility Flexibility
Warm-up Warm-up Warm-up Warm-up

(10 minutes) (10 minutes) (10 minutes) (10 minutes)
1. Jogging: 5 1. Jogging: 5 1. Jogging: 5 1. Jogging: 5
minutes minutes minutes minutes
2. Dynamic 2. Dynamic 2. Dynamic 2. Dynamic
Stretches: 5 Stretches: 5 Stretches: 5 Stretches: 5
- Arm circles - Arm circles - Arm circles - Arm circles
- Leg swings - Leg swings - Leg swings - Leg swings
- Torso twists - Torso twists - Torso twists - Torso twists
- High knees - High knees - High knees - High knees
Main Workout Main Workout Main Workout Main Workout

(40-45 minutes) (40-45 minutes) (40-45 minutes) (40-45 minutes)
Cardio Cardio Cardio Cardio

1. High Knees 1. High Knees 1. High Knees 1. High Knees
March March March March
- Reps/Sets: 3 - Reps/Sets: 3 - Reps/Sets: 3 - Reps/Sets: 3
sets of 30 sets of 30 sets of 60 sets of 60
seconds seconds seconds seconds
- Rest: 15 - Rest: 15 - Rest: 30 - Rest: 30
between sets between sets between sets between sets
- Regression: - Regression: - Regression: - Regression:
Marching in Marching in Marching in Marching in
place place place place
- Progression: - Progression: - Progression: - Progression:
Add arm Add arm Add arm Add arm
movements movements movements movements
2. Butt Kicks 2. Butt Kicks 2. Butt Kicks 2. Butt Kicks

Slow pace Slow pace Slow pace Slow pace
Increase speed Increase speed Increase speed Increase speed
3. Jumping 3. Jumping 3. Jumping 3. Jumping

Jacks Jacks Jacks Jacks
Step out jacks Step out jacks Step out jacks Step out jacks
Flexibility Flexibility Flexibility Flexibility

1. Standing 1. Standing 1. Standing 1. Standing
Hamstring Hamstring Hamstring Hamstring
Stretch Stretch Stretch Stretch
seconds per leg seconds per leg seconds per leg seconds per leg
Slightly bend the Slightly bend the Slightly bend the Slightly bend the
knee of the knee of the knee of the knee of the
stretching leg. stretching leg. stretching leg. stretching leg.
Reach further Reach further Reach further Reach further
down your leg to down your leg to down your leg to down your leg to
increase the increase the increase the increase the
stretch. stretch. stretch. stretch.
2. Standing 2. Standing 2. Standing 2. Standing

Quad Stretch Quad Stretch Quad Stretch Quad Stretch
Hold onto a wall Hold onto a wall Hold onto a wall Hold onto a wall
or chair for or chair for or chair for or chair for
balance. balance. balance. balance.
Pull your foot Pull your foot Pull your foot Pull your foot
closer to your closer to your closer to your closer to your
glutes for a glutes for a glutes for a glutes for a
deeper stretch. deeper stretch. deeper stretch. deeper stretch.
3.Paschimottan 3.Paschimottan 3.Paschimottan 3.Paschimottan

asana asana asana asana
Bend your knees Bend your knees Bend your knees Bend your knees
slightly if you slightly if you slightly if you slightly if you
have tight have tight have tight have tight
hamstrings. hamstrings. hamstrings. hamstrings.
Aim to touch Aim to touch Aim to touch Aim to touch
your chest to your chest to your chest to your chest to
your thighs while your thighs while your thighs while your thighs while
keeping your keeping your keeping your keeping your
legs straight. legs straight. legs straight. legs straight.
Cool Down Cool Down Cool Down Cool Down

1. Seated 1. Seated 1. Seated 1. Seated
Forward Bend: Forward Bend: Forward Bend: Forward Bend:
3 sets of 30 3 sets of 30 3 sets of 30 3 sets of 30
2. Cat-Cow 2. Cat-Cow 2. Cat-Cow 2. Cat-Cow
Stretch: 3 sets Stretch: 3 sets Stretch: 3 sets Stretch: 3 sets
of 30 seconds of 30 seconds of 30 seconds of 30 seconds
3. Deep 3. Deep 3. Deep 3. Deep
Breathing: 2 Breathing: 2 Breathing: 2 Breathing: 2
Intensity: Intensity: Intensity: Intensity:

Moderate Moderate Moderate - High Moderate - High
TUESDAY Balance & Balance & Balance & Balance &

Coordination Coordination Coordination Coordination

1. Marching in 1. Marching in 1. Marching in 1. Marching in
Place: 5 minutes Place: 5 minutes Place: 5 minutes Place: 5 minutes
2. Arm & Leg 2. Arm & Leg 2. Arm & Leg 2. Arm & Leg
Swings: 2 Swings: 2 Swings: 2 Swings: 2
3. Stretching: 3 3. Stretching: 3 3. Stretching: 3 3. Stretching: 3

(40-45 Minutes) (40-45 Minutes) (40-45 Minutes) (40-45 Minutes)
Balance Balance Balance Balance

1. Single-leg 1. Single-leg 1. Single-leg 1. Single-leg
Stance Stance Stance Stance
Between Sets Between Sets Between Sets Between Sets
support support support support
Close eyes or Close eyes or Close eyes or Close eyes or
stand on a pillow stand on a pillow stand on a pillow stand on a pillow
for added for added for added for added
instability instability instability instability
2. Side Leg 2. Side Leg 2. Side Leg 2. Side Leg

Raises Raises Raises Raises
sets of 8 reps sets of 10 reps sets of 12 reps sets of 15 reps
Hold the raised Hold the raised Hold the raised Hold the raised
leg for 3-5 leg for 3-5 leg for 3-5 leg for 3-5
seconds before seconds before seconds before seconds before
lowering lowering lowering lowering
3. Side Plank 3. Side Plank 3. Side Plank 3. Side Plank

seconds per seconds per seconds per seconds per
side side side side
Perform the side Perform the side Perform the side Perform the side
plank on knees plank on knees plank on knees plank on knees
Raise the top leg Raise the top leg Raise the top leg Raise the top leg
while holding the while holding the while holding the while holding the
plank plank plank plank

1. Cross-Body 1. Cross-Body 1. Cross-Body 1. Cross-Body
Punches Punches Punches Punches
punches (5 per punches (8 per punches (10 per punches (12 per
side) side) side) side)
Perform the Perform the Perform the Perform the
punches seated punches seated punches seated punches seated
or slow down the or slow down the or slow down the or slow down the
pace pace pace pace
or add light hops or add light hops or add light hops or add light hops
with each punch with each punch with each punch with each punch
2. High Knees 2. High Knees 2. High Knees 2. High Knees
with Hand Taps with Hand Taps with Hand Taps with Hand Taps
Reduce the Reduce the Reduce the Reduce the
height of the height of the height of the height of the
knee lift. knee lift. knee lift. knee lift.
Increase the Increase the Increase the Increase the
speed of the speed of the speed of the speed of the
movement movement movement movement
3. Toe Taps 3. Toe Taps 3. Toe Taps 3. Toe Taps

with Arm with Arm with Arm with Arm
Reaches Reaches Reaches Reaches
Lift the knee to a Lift the knee to a Lift the knee to a Lift the knee to a
comfortable comfortable comfortable comfortable
height and touch height and touch height and touch height and touch
the shin instead the shin instead the shin instead the shin instead
of the toes. of the toes. of the toes. of the toes.
Add a small hop Add a small hop Add a small hop Add a small hop
when switching when switching when switching when switching
legs. legs. legs. legs.

1. Child’s pose: 1. Child’s pose: 1. Child’s pose: 1. Child’s pose:
1 minute 1 minute 1 minute 1 minute
2. Cat-cow 2. Cat-cow 2. Cat-cow 2. Cat-cow
stretch: 1 stretch: 1 stretch: 1 stretch: 1
minute minute minute minute
breathing: 2 breathing: 2 breathing: 2 breathing: 2
4. light 4. light 4. light 4. light
stretching: 5 stretching: 5 stretching: 5 stretching: 5

Light - Moderate Light - Moderate Moderate Moderate
WEDNESDAY Muscular Muscular Muscular Muscular

Strength & Strength & Strength & Strength &
Endurance Endurance Endurance Endurance

3. Jumping 3. Jumping 3. Jumping 3. Jumping
jacks: 1 minute jacks: 1 minute jacks: 1 minute jacks: 1 minute

(40-45 minutes) (40-45 minutes) (40-45 minutes) (40-45 minutes)
Upper Body Upper Body Upper Body Upper Body

1. Push-ups 1. Push-ups 1. Push-ups 1. Push-ups
Knee push-ups Knee push-ups Knee push-ups Knee push-ups
Decline Decline Decline Decline
push-ups push-ups push-ups push-ups
2. Tricep Dips 2. Tricep Dips 2. Tricep Dips 2. Tricep Dips

(using a sturdy (using a sturdy (using a sturdy (using a sturdy
chair or step) chair or step) chair or step) chair or step)
Bend knees Bend knees Bend knees Bend knees
more more more more
Straighten legs Straighten legs Straighten legs Straighten legs
fully fully fully fully
3. Wall Angels 3. Wall Angels 3. Wall Angels 3. Wall Angels
movement with movement with movement with movement with
a smaller range a smaller range a smaller range a smaller range
of motion of motion of motion of motion
Hold the top Hold the top Hold the top Hold the top
position of each position of each position of each position of each
movement for a movement for a movement for a movement for a
longer duration longer duration longer duration longer duration
Lower body Lower body Lower body Lower body

1. Squats 1. Squats 1. Squats 1. Squats
Partial squats Partial squats Partial squats Partial squats
Jump squats Jump squats Jump squats Jump squats
2. Reverse 2. Reverse 2. Reverse 2. Reverse

Lunges Lunges Lunges Lunges
per leg per leg per leg per leg
Stationary Stationary Stationary Stationary
lunges lunges lunges lunges
Add a knee lift at Add a knee lift at Add a knee lift at Add a knee lift at
the end of the the end of the the end of the the end of the
lunge lunge lunge lunge
3. Calf Raises 3. Calf Raises 3. Calf Raises 3. Calf Raises

for balance for balance for balance for balance
Single-leg calf Single-leg calf Single-leg calf Single-leg calf
raises raises raises raises
Core Core Core Core

1. Plank 1. Plank 1. Plank 1. Plank
Plank on knees Plank on knees Plank on knees Plank on knees
One-leg plank One-leg plank One-leg plank One-leg plank
2. Russian 2. Russian 2. Russian 2. Russian

Twists Twists Twists Twists
per side per side per side per side
Keep feet on the Keep feet on the Keep feet on the Keep feet on the
ground ground ground ground
add weights add weights add weights add weights
3. Leg Raises 3. Leg Raises 3. Leg Raises 3. Leg Raises

Bent knee leg Bent knee leg Bent knee leg Bent knee leg
raises raises raises raises
Add a hip lift at Add a hip lift at Add a hip lift at Add a hip lift at
the end of the the end of the the end of the the end of the
raise raise raise raise

1. Static 1. Static 1. Static 1. Static
2. Child’s pose: 2. Child’s pose: 2. Child’s pose: 2. Child’s pose:
3 minutes 3 minutes 3 minutes 3 minutes
breathing: 2 breathing: 2 breathing: 2 breathing: 2

Moderate Moderate Moderate - High Moderate - High
THURSDAY Agility & Agility & Agility & Agility &

Reaction Time Reaction Time Reaction Time Reaction Time

2. Marching in 2. Marching in 2. Marching in 2. Marching in
place: 5 minutes place: 5 minutes place: 5 minutes place: 5 minutes

Agility Agility Agility Agility

1. Ladder Drill 1. Ladder Drill 1. Ladder Drill 1. Ladder Drill
(Imaginary (Imaginary (Imaginary (Imaginary
Ladder) Ladder) Ladder) Ladder)
Perform at a Perform at a Perform at a Perform at a
slower pace or slower pace or slower pace or slower pace or
simplify footwork simplify footwork simplify footwork simplify footwork
patterns patterns patterns patterns
and complexity and complexity and complexity and complexity
of footwork of footwork of footwork of footwork
patterns patterns patterns patterns
2. Shuttle Runs 2. Shuttle Runs 2. Shuttle Runs 2. Shuttle Runs

(5-10 meters): (5-10 meters): (5-10 meters): (5-10 meters):
seconds of back seconds of back seconds of back seconds of back
and forth and forth same and forth same and forth same
- Rest: 15 distance distance distance
Seconds - Rest: 15 - Rest: 15 - Rest: 15
Between Sets Seconds Seconds Seconds
- Regression: Between Sets Between Sets Between Sets
Reduce distance - Regression: - Regression: - Regression:
or perform at a Reduce distance Reduce distance Reduce distance
slower pace or perform at a or perform at a or perform at a
- Progression: slower pace slower pace slower pace
Increase - Progression: - Progression: - Progression:
distance or Increase Increase Increase
speed of shuttle distance or distance or distance or
runs speed of shuttle speed of shuttle speed of shuttle
runs runs runs
3. Side-to-side
jump 3. Side-to-side 3. Side-to-side 3. Side-to-side
- Reps/Sets: 3 jump jump jump
sets of 35 - Reps/Sets: 3 - Reps/Sets: 4 - Reps/Sets: 4
seconds of back sets of 30 sets of 25 sets of 20
and forth seconds of back seconds of back seconds of back
- Rest: 15 and forth same and forth same and forth same
Seconds distance distance distance
Between Sets - Rest: 15 - Rest: 15 - Rest: 15
- Regression: Seconds Seconds Seconds
Reduce the Between Sets Between Sets Between Sets
speed or - Regression: - Regression: - Regression:
distance of each Reduce the Reduce the Reduce the
jump. speed or speed or speed or
- Progression: distance of each distance of each distance of each
Increase the jump. jump. jump.
speed and - Progression: - Progression: - Progression:
distance of each Increase the Increase the Increase the
jump. speed and speed and speed and
distance of each distance of each distance of each
Reaction Time jump. jump. jump.
1. Shadow
Boxing Reaction Time Reaction Time Reaction Time
- Reps/Sets: 3 1. Shadow 1. Shadow 1. Shadow
sets of 30 Boxing Boxing Boxing
seconds - Reps/Sets: 3 - Reps/Sets: 3 - Reps/Sets: 3
- Rest: 15 sets of 30 sets of 30 sets of 30
- Regression: seconds seconds seconds
Slow down Between Sets Between Sets Between Sets
punches and - Regression: - Regression: - Regression:
focus on Slow down Slow down Slow down
technique punches and punches and punches and
- Progression: focus on focus on focus on
Increase technique technique technique
punching speed - Progression: - Progression: - Progression:
and add Increase Increase Increase
footwork punching speed punching speed punching speed
and add and add and add
2. Mirror Drill footwork footwork footwork
- Reps/Sets: 3
sets of 1 minute 2. Mirror Drill 2. Mirror Drill 2. Mirror Drill
- Rest: 15 - Reps/Sets: 3 - Reps/Sets: 3 - Reps/Sets: 3
seconds sets of 1 minute sets of 1 minute sets of 1 minute
Start with slower Between Sets Between Sets Between Sets
movements or - Regression: - Regression: - Regression:
fewer variations Start with slower Start with slower Start with slower
- Progression: movements or movements or movements or
Increase the fewer variations fewer variations fewer variations
speed and - Progression: - Progression: - Progression:
complexity of Increase the Increase the Increase the
movements. speed and speed and speed and
complexity of complexity of complexity of
3. Simon Says movements. movements. movements.
- Reps/Sets: 3
sets of 2 minute 3. Simon Says 3. Simon Says 3. Simon Says
- Rest: 15 - Reps/Sets: 3 - Reps/Sets: 3 - Reps/Sets: 3
seconds sets of 2 minute sets of 2 minute sets of 2 minute
Start with Between Sets Between Sets Between Sets
simpler - Regression: - Regression: - Regression:
commands or Start with Start with Start with
slower pace. simpler simpler simpler
- Progression: commands or commands or commands or
Increase the slower pace. slower pace. slower pace.
speed of - Progression: - Progression: - Progression:
commands or Increase the Increase the Increase the
add more speed of speed of speed of
complex commands or commands or commands or
movements. add more add more add more
complex complex complex
Cool Down movements. movements. movements.
(10 Minutes)
1. Body Scan Cool Down Cool Down Cool Down
Meditation: 5 (10 Minutes) (10 Minutes) (10 Minutes)
minutes 1. Body Scan 1. Body Scan 1. Body Scan
2. Cobra Meditation: 5 Meditation: 5 Meditation: 5
stretch: 3 minutes minutes minutes
minutes 2. Cobra 2. Cobra 2. Cobra
3. Deep stretch: 3 stretch: 3 stretch: 3
breathing: 2 minutes minutes minutes
minutes 3. Deep 3. Deep 3. Deep
breathing: 2 breathing: 2 breathing: 2
Intensity: minutes minutes minutes
Light
Intensity: Intensity: Intensity:
Light Moderate Moderate
FRIDAY Agility, Balance Agility, Balance Agility, Balance Agility, Balance

& Coordination & Coordination & Coordination & Coordination

(10 Minutes) (10 Minutes) (10 Minutes) (10 Minutes)

Agility Agility Agility Agility

1. Side Shuffle 1. Side Shuffle 1. Side Shuffle 1. Side Shuffle
Drills Drills Drills Drills
Shorten the Shorten the Shorten the Shorten the
distance or distance or distance or distance or
decrease speed. decrease speed. decrease speed. decrease speed.
distance or add distance or add distance or add distance or add
resistance resistance resistance resistance
bands. bands. bands. bands.
2. Carioca 2. Carioca 2. Carioca 2. Carioca

Drills Drills Drills Drills
Shorten the Shorten the Shorten the Shorten the
distance or distance or distance or distance or
decrease speed. decrease speed. decrease speed. decrease speed.
distance or add distance or add distance or add distance or add
resistance resistance resistance resistance
bands. bands. bands. bands.
Balance Balance Balance Balance

1. Heel-to-Toe 1. Heel-to-Toe 1. Heel-to-Toe 1. Heel-to-Toe
Walk Walk Walk Walk
sets of 8 steps sets of 10 steps sets of 12 steps sets of 15 steps
per direction per direction per direction per direction
Use a wider Use a wider Use a wider Use a wider
stance between stance between stance between stance between
steps or hold steps or hold steps or hold steps or hold
onto a wall for onto a wall for onto a wall for onto a wall for
support. support. support. support.
Close eyes or Close eyes or Close eyes or Close eyes or
increase speed. increase speed. increase speed. increase speed.
2. Single-Leg 2. Single-Leg 2. Single-Leg 2. Single-Leg

Squat Squat Squat Squat
per leg per leg per leg per leg
Perform partial Perform partial Perform partial Perform partial
squats or hold squats or hold squats or hold squats or hold
onto a wall for onto a wall for onto a wall for onto a wall for
support. support. support. support.
Increase depth Increase depth Increase depth Increase depth
of squat or add of squat or add of squat or add of squat or add
a knee lift. a knee lift. a knee lift. a knee lift.

1. Standing Leg 1. Standing Leg 1. Standing Leg 1. Standing Leg
Swing Swing Swing Swing
Hold onto a Hold onto a Hold onto a Hold onto a
stable surface stable surface stable surface stable surface
for balance for balance for balance for balance
height and height and height and height and
speed of leg speed of leg speed of leg speed of leg
swings. swings. swings. swings.
2. Cross Crawl 2. Cross Crawl 2. Cross Crawl 2. Cross Crawl

exercise while exercise while exercise while exercise while
seated on a seated on a seated on a seated on a
chair chair chair chair
speed of speed of speed of speed of
alternating alternating alternating alternating
movements movements movements movements

(10 Minutes) (10 Minutes) (10 Minutes) (10 Minutes)
1. Body Scan 1. Body Scan 1. Body Scan 1. Body Scan
Meditation: 5 Meditation: 5 Meditation: 5 Meditation: 5
2. Static 2. Static 2. Static 2. Static
stretches: 5 stretches: 5 stretches: 5 stretches: 5

Light Light Moderate Moderate
SATURDAY Rest Rest Rest Rest
Workout Directions:
Monday
1. High Knees March: Lift your knees alternately towards your chest, marching in place at
a brisk pace while keeping your torso upright.
2. Butt Kicks: Stand tall and jog in place, kicking your heels up towards your glutes,
alternating legs quickly as if trying to touch your buttocks.
3. Jumping Jacks: Start with feet together and arms at your sides. Jump up, spreading
your legs wide and raising your arms overhead. Return to the starting position in one
fluid motion.
4. Standing Hamstring Stretch: Stand with feet hip-width apart. Extend one leg straight in
front of you, heel on the ground, toes pointing up. Lean forward from your hips until you
feel a stretch in the back of your thigh.
5. Standing Quad Stretch: Stand on one leg, bringing your opposite foot towards your
buttocks. Grab your ankle or foot with your hand and gently pull towards your body until
you feel a stretch in the front of your thigh.
6. Paschimottanasana (Seated Forward Bend): Sit on the floor with legs extended
straight in front of you. Inhale, lengthen your spine, then exhale and bend forward from
your hips, reaching for your feet or shins. Keep your back straight and aim to bring your
belly towards your thighs while maintaining length in your spine.
Tuesday
1. Single Leg Stance: Stand on one leg, keeping your knee slightly bent and arms at your
sides or raised for balance. Hold the position for 30 seconds per leg, focusing on stability
and maintaining good posture.
2. Single Leg Raises: Stand on one leg and slowly lift the opposite leg straight out in front
of you, keeping it parallel to the ground. Lower it back down with control. Repeat for
12-15 reps per leg, focusing on balance and control.
3. Side Plank: Lie on your side with legs extended and prop yourself up on your forearm,
elbow directly under your shoulder. Lift your hips until your body forms a straight line
from head to heels. Hold for 30 seconds to 1 minute per side, engaging your core and
avoiding sagging or lifting too high.
4. Cross Body Punches: Stand with feet shoulder-width apart, fists up in guard position.
Punch across your body with one arm while pivoting your back foot, then repeat with the
opposite arm. Alternate sides for 30 seconds to 1 minute, focusing on speed and
rotation.
5. High Knees with Hand Taps: Stand in place and alternate bringing each knee up
towards your chest while simultaneously tapping it with the opposite hand. Move quickly
and rhythmically for 30 seconds to 1 minute, keeping your core engaged and
maintaining a steady pace.
6. Toe Taps with Arm Reaches: Stand with feet hip-width apart. Lift one foot off the
ground and tap it lightly in front of you, simultaneously reaching forward with the
opposite arm. Alternate sides, tapping and reaching with control for 30 seconds to 1
minute, focusing on coordination and balance.
Wednesday
1. Push-ups: Start in a plank position with hands slightly wider than shoulder-width apart,
lower your body until your chest nearly touches the floor, then push back up to starting
position.
2. Tricep Dips: Sit on the edge of a sturdy chair or bench, grip the edge with hands, slide
your bottom off the edge, lower your body by bending your elbows, then press back up.
3. Wall Angel: Stand with your back against a wall, arms bent at 90 degrees with elbows
and wrists against the wall, slide arms up and down the wall while maintaining contact
with elbows, wrists, and back of the head.
4. Squats: Stand with feet shoulder-width apart, lower your hips back and down as if sitting
into a chair, keeping your chest upright, knees over toes, and weight in heels, then return
to standing.
5. Reverse Lunge: Stand tall, step one foot backward and lower your hips until both knees
are bent at about 90 degrees, then push off the back foot to return to standing.
6. Calf Raises: Stand with feet hip-width apart, rise onto your toes as high as possible,
then lower back down, keeping knees straight but not locked.
7. Plank: Start in a push-up position, forearms on the ground, elbows directly beneath
shoulders, toes tucked under, body forming a straight line from head to heels, hold the
position.
8. Russian Twist: Sit on the floor, knees bent, feet lifted, lean back slightly, clasp hands
together, rotate your torso to one side, then to the other, tapping your hands on the floor
beside you.
9. Leg Raise: Lie on your back, legs straight, lift both legs together off the ground until they
form a 90-degree angle with your torso, then slowly lower them back down without
touching the floor.
Thursday
1. Ladder Drill (Imaginary Ladder): Imagine a ladder on the ground. Step in and out of
each "rung" quickly with both feet, moving forward or sideways. Repeat for the desired
duration or sets.
2. Shuttle Runs: Set markers about 10-20 meters apart. Sprint back and forth between the
markers, touching each one with your hand. Repeat continuously for the desired number
of sets.
3. Side-to-Side Jump: Stand with feet hip-width apart. Jump laterally to one side, landing
softly on both feet. Immediately jump back to the starting position. Repeat quickly for the
desired number of repetitions.
4. Shadow Boxing: Stand in a boxing stance (feet shoulder-width apart, knees slightly
bent). Punch the air with combinations of jabs, crosses, hooks, and uppercuts, focusing
on speed and technique. Repeat for the desired duration or sets.
5. Mirror Drill: Partner up. One person leads with random movements (e.g., stepping
forward, side-to-side, throwing punches). The other mimics these movements exactly,
like a mirror reflection. Switch roles after each set.
6. Simon Says: One person (Simon) gives commands (e.g., jump, touch toes, clap hands).
Participants must only obey commands preceded by "Simon says." Those who move
without "Simon says" are out.
Friday
1. Side Shuffle Drill: Start in an athletic stance. Shuffle laterally to one side, keeping feet
parallel and maintaining a low stance. Repeat to the opposite side, moving quickly and
smoothly.
2. Carioca Drills: Begin with feet shoulder-width apart. Cross one foot over the other in
front, then step out to the side with the trailing foot. Reverse the movement by crossing
the first foot behind the other, moving laterally with a crossover step pattern.
3. Heel to Toe Walk: Walk forward placing the heel of one foot directly in front of the toes
of the opposite foot each time. Maintain a steady, controlled pace focusing on balance
and coordination.
4. Single Leg Squat: Stand on one leg with the other leg extended in front. Slowly bend
the knee of the standing leg, lowering into a squat while keeping the extended leg off the
ground. Return to standing position and repeat on the other leg.
5. Standing Leg Swings: Stand upright with feet shoulder-width apart. Swing one leg
forward and backward in a controlled motion, keeping the torso stable and using arms
for balance. Repeat on the opposite leg.
6. Cross Crawl: Stand with feet hip-width apart. Lift your right knee toward your chest
while simultaneously reaching your left elbow toward the knee. Return to starting
position and repeat on the opposite side, alternating sides in a rhythmic motion.

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In summary, my client, Lian Railey, is a 19-year-old woman. She weighs 71.50 kg and is 157.

DAYS 1ST WEEK 2ND WEEK 3RD WEEK 4TH WEEK

SUNDAY Rest Rest Rest Rest

MONDAY Cardio & Cardio & Cardio & Cardio &

Warm-up Warm-up Warm-up Warm-up

Main Workout Main Workout Main Workout Main Workout

Cardio Cardio Cardio Cardio

2. Butt Kicks 2. Butt Kicks 2. Butt Kicks 2. Butt Kicks

3. Jumping 3. Jumping 3. Jumping 3. Jumping

Flexibility Flexibility Flexibility Flexibility

2. Standing 2. Standing 2. Standing 2. Standing

3.Paschimottan 3.Paschimottan 3.Paschimottan 3.Paschimottan

Cool Down Cool Down Cool Down Cool Down

Intensity: Intensity: Intensity: Intensity:

TUESDAY Balance & Balance & Balance & Balance &

Warm-up Warm-up Warm-up Warm-up

Main Workout Main Workout Main Workout Main Workout

Balance Balance Balance Balance

2. Side Leg 2. Side Leg 2. Side Leg 2. Side Leg

3. Side Plank 3. Side Plank 3. Side Plank 3. Side Plank

Coordination Coordination Coordination Coordination

3. Toe Taps 3. Toe Taps 3. Toe Taps 3. Toe Taps

Cool Down Cool Down Cool Down Cool Down

Intensity: Intensity: Intensity: Intensity:

WEDNESDAY Muscular Muscular Muscular Muscular

Warm-up Warm-up Warm-up Warm-up

Main Workout Main Workout Main Workout Main Workout

Upper Body Upper Body Upper Body Upper Body

2. Tricep Dips 2. Tricep Dips 2. Tricep Dips 2. Tricep Dips

Lower body Lower body Lower body Lower body

2. Reverse 2. Reverse 2. Reverse 2. Reverse

3. Calf Raises 3. Calf Raises 3. Calf Raises 3. Calf Raises

Core Core Core Core

2. Russian 2. Russian 2. Russian 2. Russian

3. Leg Raises 3. Leg Raises 3. Leg Raises 3. Leg Raises

Cool Down Cool Down Cool Down Cool Down

Intensity: Intensity: Intensity: Intensity:

THURSDAY Agility & Agility & Agility & Agility &

Warm-up Warm-up Warm-up Warm-up

Main Workout Main Workout Main Workout Main Workout

Agility Agility Agility Agility

2. Shuttle Runs 2. Shuttle Runs 2. Shuttle Runs 2. Shuttle Runs

FRIDAY Agility, Balance Agility, Balance Agility, Balance Agility, Balance

Warm-up Warm-up Warm-up Warm-up

Main Workout Main Workout Main Workout Main Workout

Agility Agility Agility Agility

2. Carioca 2. Carioca 2. Carioca 2. Carioca

Balance Balance Balance Balance

2. Single-Leg 2. Single-Leg 2. Single-Leg 2. Single-Leg

Coordination Coordination Coordination Coordination

2. Cross Crawl 2. Cross Crawl 2. Cross Crawl 2. Cross Crawl

Cool Down Cool Down Cool Down Cool Down

Intensity: Intensity: Intensity: Intensity:

SATURDAY Rest Rest Rest Rest

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