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Weekly Workout Plan with Arm Circles

The document outlines a weekly workout schedule that includes warm up exercises, main exercises, and cool down exercises for each day of the week. Monday's workout includes exercises like squats, planks, and burpees. Tuesday focuses on exercises like side leg raises, squats, and plank jack variations. The weekly schedule provides a full body routine with balance of strength, cardio and flexibility exercises planned for each day.

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joey
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163 views2 pages

Weekly Workout Plan with Arm Circles

The document outlines a weekly workout schedule that includes warm up exercises, main exercises, and cool down exercises for each day of the week. Monday's workout includes exercises like squats, planks, and burpees. Tuesday focuses on exercises like side leg raises, squats, and plank jack variations. The weekly schedule provides a full body routine with balance of strength, cardio and flexibility exercises planned for each day.

Uploaded by

joey
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

MONDAY TUESDAY WEDNESDAY THURSDAY

WARM UP WARM UP WARM UP WARM UP


 12 ARM  12 ARM  30 SECONDS  12 ARM
CIRCLES CIRCLES CROSS BODY CIRCLES
 12 ARM  12 BACK TOE TOUCH  12 ARM
CROSSOVERS TURNS  ARM CIRCLES CROSSOVERS
 12 SIDE BENDS  12 KNEE HUGS  12 OVERHEAD  12 LEG
 12 BACK  12 HIGH KNEE REACH CIRCLES
TURNS TWIST  30 SECS SIDE  12 SQUAT
 12 KNEE HUGS  12 SKI HOPS LUNGE CROSS ARMS
 12 HIGH KNEE  12 JUMPING  12 BACK  30 SECS LOW
TWIST OBLIQUE TURNS LUNGE
EXERCISE TWISTS
 20 SQUATS, 2  12 KNEE HUGS  12 LEG
EXERCISE  12 HIGH KNEE CIRCLES
REPS  20 SIDE LEG
 10 RISE AND TWIST
RAISE, 2 REPS
PLIE,2 REPS
 20 SQUATS, 2 EXERCISE EXERCISE
 1 MIN PLANK
REPS  20 SIDE LEG  30 SEC SQUAT
 25 PLANK
 20 DONKEY RAISE, 2 REPS PULSES, 2
JACKS
KICKS,2 REPS  30 SEC SQUAT REPS
 12 SLOW
 1 MIN PLANK, 2 PULSES, 3 REP  20 DONKEY
BURPEES, 2
 1 MIN PLANK, 2 KICKS, 2 REPS
REPS REPS
REPS  20 FIRE
 30 JUMPING  25 PLANK
JACKS,2 REPS  25 PLANK HYDRANTS, 2
JACKS, 2 REPS
 30 SECONDS JACKS, 2 REPS REPS
 12 SLOW  20 REACH
STEP BACK BURPEES, 2  25 PLANK
JACKS, 2 REPS THROUGH, 2 JACKS, 2 REPS
REPS REPS
 8 STAR  20 REACH
 3O CYCLES OF  20 HEEL
JUMPS,2 REPS THROUGH, 2
MOUINTAIN TOUCH, 2 REPS
COOL DOWN REPS
 40 SECONDS CLIMBER  12 SLOW  20 HEEL
RUNNING IN COOL DOWN BURPEES, 2 TOUCH, 2
PLACE  40 SECONDS REPS REPS
 30 SECONDS RUNNING IN
COOL DOWN COOL DOWN
LEFT AND PLACE  40 SECONDS  40 SECONDS
RIGHT  30 SECONDS RUNNING IN RUNNING IN
SHOULDER LEFT AND PLACE PLACE
STRETCH RIGHT  BACK  30 SECONDS
 30 SECONDS SHOULDER SHOULDER UPPER BODY
QUADRICEP STRETCH
STRETCH STRETCH STRETCH
 HAMSTRING  SIDE STRETCH
 ARM SWINGS STRETCH  HAMSTRING
 HAMSTRING STRETCH
 30 SECONDS STRETCH
QUADRICEP  30 SECONDS
 30 SECONDS
STRETCH QUADRICEP
QUADRICEP
STRETCH
STRETCH

18 MINUTES, 37
SECONDS
FRIDAY SATURDAY SUNDAY

WARM UP WARM UP
 12 SQUAT  12 ARM REST DAY/ LAZY DAY
CROSS ARMS CIRCLES
 12 ARM  12 ARM
CIRCLES CROSSOVERS
 12 SIDE BENDS
30 SECS LOW LUNGE  12 BACK
 30 SECS TURNS
STANDING  12 KNEE HUGS
CRUNCH  12 HIGH KNEE
 30 SECS TWIST
CROSS JACKS EXERCISE
 45 SECS
EXERCISE WINDMILL20
 30 SEC SQUAT SQUATS, 2
PULSES, 2  12 CROSS
REPS CRUNCHES, 2
 12 CROSS REPS
CRUNCHES, 2  45 SECS KNEE
REPS TAP RUNNER
 20 RUSSIAN  1 MIN PLANK, 2
TWIST, 2 REPS REPS
 15 UP DOWN  12 SLOW
PLANKS BURPEES, 2
 20 REACH REPS
THROUGH, 2  45 SECONDS
BUTT KICK
REPS
COOL DOWN
 20 HEEL
 40 SECONDS
TOUCH, 2
RUNNING IN
REPS
PLACE
 JUMPS,2 REPS
 30 SECONDS
COOL DOWN
UPPER BODY
 40 SECONDS
STRETCH
RUNNING IN
 30 SECONDS
PLACE
STANDING
 30 SECONDS
QUADRICEP
STANDING STRETCH
QUADRICEP  CHILDS POSE
STRETCH
 30 SECONDS
DOWNWARD
FACING DOG
 30 SECONDS
QUADRICEP
STRETCH
 ARM SWINGS

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