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Week 1

This document outlines a weekly exercise routine consisting of cardio and bodyweight exercises spread across Monday through Friday, with Saturday and Sunday as rest days. Each day includes a circuit of exercises like squats, planks, pushups and jogging/running, with 1-2 minutes of rest between sets. Friday focuses on longer distance jogs and runs with time targets. Sunday incorporates additional core and back exercises into the routine.

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52 views

Week 1

This document outlines a weekly exercise routine consisting of cardio and bodyweight exercises spread across Monday through Friday, with Saturday and Sunday as rest days. Each day includes a circuit of exercises like squats, planks, pushups and jogging/running, with 1-2 minutes of rest between sets. Friday focuses on longer distance jogs and runs with time targets. Sunday incorporates additional core and back exercises into the routine.

Uploaded by

api-288895512
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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Monday:

o
o
o
o
o
o
o
o
o
o
o

Jumping Jacks x50


Squats x15
Scissor Kicks x25
Plank 30 sec
One minute rest
Lunges 15 each leg
Push Ups x10, twice
Crunches x30
Bench jumps x20
One minute rest
15 min jog

Tuesday:
o High Knees x50
o Outer Thigh Lifts x20 each
leg
o Leg Raises x10, hold 20 sec
o Plank 1 min
o Rest two min
o Jog 3 miles

Wednesday:
o
o
o
o
o
o
o
o
o

Mountain Climbers x50


Sumo squats x25
V-ups x10
Two min rest
Bench jumps x20
Long jump lunges x20
One min rest
Oblique Crunches x40
Run 20 min

Thursday:
o
o
o
o
o
o
o
o
o
o

Jog 10 min
Pushups x10, x2
Bicycle 7 min
Dumb Bells 15x
Two min break
Jump Rope 5 min
Bench Presses x10
One min break
Wall sit 30 sec, x2
Elliptical 25 min

Friday:
o
o
o
o
o

Two miles jog


Five min break
One mile under 8:30
Five min break
Walk one mile

Saturday: Rest
Day
Sunday
o
o
o
o
o
o
o
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Five min jog


Crunches x50
Stairs 10 min
Superman 3 sets of 5 min
hold
Two min break
Scissors 100 crosses
Leg lifts on knee x20
Two min rest
Jog two miles, half a mile
walk

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