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Exercise Program

The exercise program spans 12 workout days over three weeks, focusing on core strength, endurance, and balance through a variety of exercises. Each session lasts 25-30 minutes and includes warm-ups, main workouts, and cooldowns, with specific exercises outlined for each day. The program is structured to progressively increase intensity and volume, culminating in a high-intensity phase in May.

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Ruel Delgado
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38 views12 pages

Exercise Program

The exercise program spans 12 workout days over three weeks, focusing on core strength, endurance, and balance through a variety of exercises. Each session lasts 25-30 minutes and includes warm-ups, main workouts, and cooldowns, with specific exercises outlined for each day. The program is structured to progressively increase intensity and volume, culminating in a high-intensity phase in May.

Uploaded by

Ruel Delgado
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

EXERCISE PROGRAM

DURATION: 25 – 30 minutes per session


4 workout days (MONDAY, WEDNESDAY, FRIDAY, and SATURDAY)
3 weeks × 4 days = 12 days workout

GOAL: To strengthen and define my core muscles, improve my endurance and balance, and maintain a healthy, active lifestyle through consistent daily
abs-focused exercise.
MY EXERCISE PROGRAM
(Month of April and May)

APRIL

SUN MON TUE WED THURS FRI SAT

1 2 3 4 5

6 7 8 9 10 11 12

Week 1 13 14 15 16 17 18 19
Warm-up: REST DAY Warm-up: REST DAY Warm-up: REST DAY Warm-up:

Arm circles – 30 sec Jumping jacks – High knees – 30 Jump rope (or
March in place – 1 30 sec sec jog in place) – 1
min Arm swings – 30 Arm circles – 30 min
sec sec Side lunges – 10
Leg swings – 10 per per side
leg Hip openers – Walking toe Arm circles – 30
Hip circles – 30 sec 10 per side touches – 10 per sec
Jog in place – 1 leg March in place –
Main Workout: min Jumping jacks – 1 min
30 sec
Mountain Climbers – Main Workout: Main Workout:
30 reps Main Workout:
Plank Hold – 20 sec Plank Hold – 30 Jump Rope – 1
Jump-Ins – 10 reps sec Plank Jump-Ins min
Shoulder Taps – 16 Jump-Ins – 12 – 12 reps Toe Touch
reps reps Mountain Crunches – 15
Shoulder Taps – Climbers – 35 reps
Cooldown: 20 reps reps Plank Hold – 30
Flutter Kicks – Jump-Ins – 12 sec
Child’s pose – 30 20 sec reps Shoulder Taps –
sec Shoulder Taps – 20 reps
Cobra stretch – 30 Cooldown: 24 reps
sec Cooldown:
Side reach – 30 sec Seated forward Cooldown:
per side fold – 30 sec Supine twist –
Cat-cow stretch Cobra stretch – 30 sec per side
– 30 sec 30 sec Child’s pose –
Spinal twist – 30 Kneeling side 30 sec
sec per side stretch – 30 sec Cobra stretch –
per side 30 sec
Child’s pose –
30 sec

Week 2 20 21 22 23 24 25 26
REST DAY Warm-Up (5 REST DAY Warm-Up (5 REST DAY Warm-Up (5 REST DAY
minutes): minutes): minutes):

Arm Circles – 30 Jumping Jacks – High Knees – 30


sec forward, 30 sec 30 sec sec
backward Arm Swings – Arm Circles – 30
March in Place – 1 30 sec sec
min Hip Openers – Walking Toe
Leg Swings – 10 10 reps per side Touches – 10
reps per leg Jog in Place – 1 per leg
Hip Circles – 30 min Jumping Jacks –
sec 30 sec
Main Workout:
Main Workout: Main Workout:
Plank Hold – 35
Mountain Climbers sec Plank Jump-Ins
– 35 reps Jump-Ins – 14 – 14 reps
Plank Hold – 25 reps Mountain
sec Shoulder Taps – Climbers – 40
Jump-Ins – 12 reps 22 reps reps
Shoulder Taps – Flutter Kicks – Jump-Ins – 14
20 reps 25 sec reps
Shoulder Taps –
Cooldown (2–3 Cooldown (2–3 26 reps
minutes): minutes):
Cooldown (2–3
Child’s Pose – 30 Seated Forward minutes):
sec Fold – 30 sec
Cobra Stretch – 30 Cat-Cow Stretch Cobra Stretch –
sec – 30 sec 30 sec
Side Reach Stretch Spinal Twist – Kneeling Side
– 30 sec per side 30 sec per side Stretch – 30 sec
per side
Child’s Pose –
30 sec
Week 3 27 28 29 30
Warm-Up (5 REST DAY Warm-Up (5 REST DAY
minutes): minutes):

Jump Rope or Jog in Jumping Jacks –


Place – 1 min 30 sec
Side Lunges – 10 Arm Circles – 30
per side sec
Arm Circles – 30 sec High Knees – 30
March in Place – 1 sec
min Hip Circles – 30
sec
Main Workout:
Main Workout:
Jump Rope – 1.5
min Plank Jump-Ins
Toe Touch Crunches – 16 reps
– 18 reps Mountain
Plank Hold – 30 sec Climbers – 50
Shoulder Taps – 22 reps
reps Jump-Ins – 16
reps
Cooldown (2–3 Shoulder Taps –
minutes): 30 reps

Supine Twist – 30 Cooldown:


sec per side
Child’s Pose – 30 Cobra Stretch –
sec 30 sec
Cobra Stretch – 30 Child’s Pose –
sec 30 sec
Side Stretch –
30 sec per side

MAY
SUN MON TUE WED THURS FRI SAT
Week 3 1 2 3
Warm-Up: REST DAY Warm-Up:

Jump Rope – 1 March in Place –


min 1 min
Arm Swings – High Knees – 30
30 sec sec
Leg Swings – 10 Hip Openers –
per leg 10 per leg
Side Lunges – Arm Circles – 30
10 per side sec

Main Workout: Main Workout:

Jump Rope – 2 Flutter Kicks –


min 30 sec
Toe Touch Leg Raises – 15
Crunches – 20 reps
reps Jump-Ins – 16
Plank Hold – 40 reps
sec Side Plank Taps
Shoulder Taps – – 12 per side
30 reps
Cooldown:
Cooldown:
Child’s Pose –
Supine Twist – 30 sec
30 sec per side Hip Flexor
Cobra Stretch – Stretch – 30 sec
30 sec per side
Seated Forward Supine Twist –
Fold – 30 sec 30 sec

4 5 6 7 8 9 10
Warm-Up:

Jog in Place – 1
min
Jumping Jacks –
30 sec
Arm Circles – 30
sec
Side Lunges – 10
reps

Main Workout:

Jump Rope – 2.5


min
Mountain Climbers
– 60 reps
Plank Jump-Ins –
20 reps
Shoulder Taps –
32 reps

Cooldown:

Cobra Stretch – 30
sec
Cat-Cow – 30 sec
Spinal Twist – 30
sec per side

11 12 13 14 15 16 17
18 19 20 21 22 23 24

25 26 27 28 29 30 31

Day 1: (April 13) - Core Activation (light) Mountain Climbers – 30 reps


Plank Hold – 20 sec
Jump-Ins – 10 reps
Shoulder Taps – 16 reps

Day 2: (April 15) - Core endurance and Stability Plank Hold – 30 sec
Jump-Ins – 12 reps
Shoulder Taps – 20 reps
Flutter Kicks – 20 sec

Day 3: (April 17) - Core Burn (Moderate Intensity) Plank Jump-Ins – 12 reps
Mountain Climbers – 35 reps
Jump-Ins – 12 reps
Shoulder Taps – 24 reps

Day 4: (April 19) - Upper Abs and Light Cardio Jump Rope – 1 min
Toe Touch Crunches – 15 reps
Plank Hold – 30 sec
Shoulder Taps – 20 reps
WEEK 1 – FOUNDATION PHASE
Goal: Build proper form, core activation, and endurance
Intensity: Light to Moderate
Days: April 13 (Sun), 15 (Tue), 17 (Thurs), 19 (Sat)

Day 1: (April 21) - Core Activation (Progressed) Mountain Climbers – 35 reps


Plank Hold – 25 sec
Jump-Ins – 12 reps
Shoulder Taps – 20 reps

Day 2: (April 23) - Core Endurance & Stability (Progressed) Mountain Climbers – 35 reps
Plank Hold – 25 sec
Jump-Ins – 12 reps
Shoulder Taps – 20 reps

Day 3: (April 25) - Core Burn (Moderate Intensity) Plank Jump-Ins – 14 reps
Mountain Climbers – 40 reps
Jump-Ins – 14 reps
Shoulder Taps – 26 reps

Day 4: (April 27) – Upper Abs & Light Cardio (Progressed) Jump Rope – 1.5 min
Toe Touch Crunches – 18 reps
Plank Hold – 30 sec
Shoulder Taps – 22 reps

WEEK 2 – PROGRESSION PHASE


Goal: Increase intensity and volume to further strengthen your core and improve stability
Days: Monday (April 21 ), Wednesday (April 23), Friday (April 25), Saturday (April 27)
Day 1: (April 29) - High-Intensity Core Burn (Extended) Plank Jump-Ins – 16 reps
Mountain Climbers – 50 reps
Jump-Ins – 16 reps
Shoulder Taps – 30 reps

Day 2: (May 1) - Upper Abs & Cardio (Elevated) Jump Rope – 2 min
Toe Touch Crunches – 20 reps
Plank Hold – 40 sec
Shoulder Taps – 30 reps

Day 3: (May 3) - Lower Abs Focus Flutter Kicks – 30 sec


Leg Raises – 15 reps
Jump-Ins – 16 reps
Side Plank Taps – 12 per side

Day 4: (May 5) – Full Core & Cardio Jump Rope – 2.5 min
Mountain Climbers – 60 reps
Plank Jump-Ins – 20 reps
Shoulder Taps – 32 reps

WEEK 3 – INTENSITY PHASE


Goal: Push strength, stamina, and control with more challenging variations
Days: April 29 (Tue), May 01 (Thurs), May 03 (Sat), 05 (Mon)
Intensity: Moderate to Challenging

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