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Workout

The document outlines a Day 1 workout plan consisting of a 10-minute warm-up, a 45-minute main workout, and a 5-minute cool-down. The main workout includes exercises such as push-ups, squats, and burpees, organized into sets and circuits. The cool-down emphasizes stretching major muscle groups to aid recovery.

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11 views

Workout

The document outlines a Day 1 workout plan consisting of a 10-minute warm-up, a 45-minute main workout, and a 5-minute cool-down. The main workout includes exercises such as push-ups, squats, and burpees, organized into sets and circuits. The cool-down emphasizes stretching major muscle groups to aid recovery.

Uploaded by

youweus62
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Day - 1

1.Warm-Up (10 minutes)

> Jumping Jacks: 3 minutes


> Arm Circles: 2 minutes (1 minute forward, 1 minute backward)
> Dynamic Lunges: 5 minutes (alternate legs with a step forward and twist your
torso).

2.Main Workout (45 minutes)

> Push-Ups: 4 sets of 12–15 reps


> Squats: 4 sets of 20 reps
> Plank Walk-Outs: 3 sets of 10 reps
From standing, bend down, walk your hands into a plank, and return.
> Side Plank (per side): 3 sets of 30 seconds per side
Circuit 1: Repeat 3 times

Burpees: 12 reps
Mountain Climbers: 30 seconds
High Knees: 30 seconds

3.Cool-Down (5 minutes)

Stretch all major muscle groups, focusing on hamstrings, quadriceps, shoulders, and
back.

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