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Workout Plan To Reduce Weight

This workout plan outlines a full-body routine to be done weekly over 7 days to help reduce weight. It includes pushups, mountain climbers, planks, squats, and lunges at increasing intensities and durations each day, starting with lower intensities on Mondays and building up through Fridays before resting on weekends. Warm-up and cool-down periods are also included each session to safely prepare and recover the body. The reflection notes that consistent exercise brings benefits like joy, assurance, and a meditative quality, while also teaching the importance of persistence and patience to achieve goals over time.

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weiokeron1031
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0% found this document useful (0 votes)
76 views2 pages

Workout Plan To Reduce Weight

This workout plan outlines a full-body routine to be done weekly over 7 days to help reduce weight. It includes pushups, mountain climbers, planks, squats, and lunges at increasing intensities and durations each day, starting with lower intensities on Mondays and building up through Fridays before resting on weekends. Warm-up and cool-down periods are also included each session to safely prepare and recover the body. The reflection notes that consistent exercise brings benefits like joy, assurance, and a meditative quality, while also teaching the importance of persistence and patience to achieve goals over time.

Uploaded by

weiokeron1031
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Workout Plan to Reduce Weight

Type Time Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Intensity
(Per week) (No. (No. (No. (No. (No. (No. (No. (Per week)
Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets)

Pushups Pushups Pushups Pushups Low to


Pushups 3 minutes (5x) (5x) Rest (10x) Rest (15x) Rest Moderate

Mountain Mountain Mountain Mountain Moderate


Mountain 5 minutes Climbers Climbers Rest Climbers Rest Climbers Rest to High
climbers (30x) (40x) (50x) (60x)
Planks Planks Planks Planks Low to
Planks 8 minutes (1x) Rest (2x) Rest (2x) (3x) Rest Moderate

Squats Squats Squats Squats


Squats 2 minutes (5x) (10x) Rest (10x) Rest (20x) Rest Moderate

Lunges Lunges Lunges Lunges Lunges Moderate


Lunges 4 minutes (30x) (40x) Rest (40x) (50x) (60x) Rest to High
WEIANNE FAYE B. RONZALES 11 STEM - EINSTEIN
WEEK 1: WEEK 2:
Warm-up: Warm-up:
•Jumping Jack • Jumping Jack
•Knee pull in •Knee pull in
•Stretching •Stretching
Cool Down: 5 minutes. Cool Down: 5 minutes

Reflection:
•Exercise brings me joy. It gives me a sense of assurance. It gives me the impression
that everything is achievable if I put my mind to it. It revitalizes me, eases my
thoughts, and is in some ways almost meditative. I’ve learned by doing this exercise
that persistence and patience are necessary for success. Good outcomes take time to
achieve; they are the product of daily diligence and insurance.

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