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Rcamara Fitness Plan

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Siena, John Benjie
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20 views4 pages

Rcamara Fitness Plan

Uploaded by

Siena, John Benjie
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WORK OUT PLANNER

REN ANDREA P. CAMARA - BSBA HRM 1A

WEEK 1
WARM UP CARDIO COOLDOWN
DAY 1 MARCHING IN PLACE - 30 sec
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20
MONDAY
LATERAL LUNGE W/ REACH - 30
JOGGING IN PLACE - 30 sec
sec sec
LATERAL SQUAT STEP - 30 sec
GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
JUMPING JACKS - 30 sec 20 sec

CORE BODY STRENGTH

DAY 2 LATERAL LUNGE W/ REACH


- 30 sec
BRIDGE - 30 sec
QUADRUPE EXTENSION - 30
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20 sec
STANDING FORWARD BEND - 20

TUESDAY
GIANT ARM CIRCLES - 30 sec
FOREARM PLANK - 30 sec sec
sec
JUMPING JACKS - 30 sec

UPPER BODY
STRENGTH
DAY 3
SIDE REACH - 20 sec
LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
WEDNESDAY JUMPING JACKS - 30 sec
SHOULDER PRESS - 30 STANDING FORWARD BEND -
20 sec
sec
PLANK - 30 sec

DAY 4
THURSDAY REST REST REST

LOWER BODY

DAY 5 STRENGTH SIDE REACH - 20 sec


SEATED FORWARD BEND - 20
LATERAL LUNGE W/ REACH 30 sec
sec
GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

FRIDAY
JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
BULGARIAN SPLITS SQUAT - 30 sec
sec
SIDE LEG RAISES - 30 sec

CARDIO SIDE REACH - 20 sec

DAY 6 LATERAL LUNGE W/ REACH


30 sec
GIANT ARM CIRCLES - 30 sec
MARCHING IN PLACE -
30 sec
SEATED FORWARD BEND - 20
sec
STANDING FORWARD BEND -
SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
20 sec
30 sec
LATERAL SQUAT STEP
- 30 sec

DAY 7
REST REST REST
SUNDAY
WORK OUT PLANNER
REN ANDREA P. CAMARA - BSBA HRM 1A

WEEK 2
WARM UP CARDIO COOLDOWN
DAY 1 MARCHING IN PLACE - 30 sec
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20
MONDAY
LATERAL LUNGE W/ REACH - 30
JOGGING IN PLACE - 30 sec
sec sec
LATERAL SQUAT STEP - 30 sec
GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
JUMPING JACKS - 30 sec 20 sec

CORE BODY STRENGTH

DAY 2 LATERAL LUNGE W/ REACH


- 30 sec
BRIDGE - 30 sec
QUADRUPE EXTENSION - 30
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20 sec
STANDING FORWARD BEND - 20

TUESDAY
GIANT ARM CIRCLES - 30 sec
FOREARM PLANK - 30 sec sec
sec
JUMPING JACKS - 30 sec

UPPER BODY
STRENGTH
DAY 3
SIDE REACH - 20 sec
LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
WEDNESDAY JUMPING JACKS - 30 sec
SHOULDER PRESS - 30 STANDING FORWARD BEND -
20 sec
sec
PLANK - 30 sec

DAY 4
THURSDAY REST REST REST

LOWER BODY

DAY 5 STRENGTH SIDE REACH - 20 sec


SEATED FORWARD BEND - 20
LATERAL LUNGE W/ REACH 30 sec
sec
GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

FRIDAY
JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
BULGARIAN SPLITS SQUAT - 30 sec
sec
SIDE LEG RAISES - 30 sec

CARDIO SIDE REACH - 20 sec

DAY 6 LATERAL LUNGE W/ REACH


30 sec
GIANT ARM CIRCLES - 30 sec
MARCHING IN PLACE -
30 sec
SEATED FORWARD BEND - 20
sec
STANDING FORWARD BEND -
SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
20 sec
30 sec
LATERAL SQUAT STEP
- 30 sec

DAY 7
REST REST REST
SUNDAY
WORK OUT PLANNER
REN ANDREA P. CAMARA - BSBA HRM 1A

WEEK 3
WARM UP CARDIO COOLDOWN
DAY 1 MARCHING IN PLACE - 30 sec
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20
MONDAY
LATERAL LUNGE W/ REACH - 30
JOGGING IN PLACE - 30 sec
sec sec
LATERAL SQUAT STEP - 30 sec
GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
JUMPING JACKS - 30 sec 20 sec

CORE BODY STRENGTH

DAY 2 LATERAL LUNGE W/ REACH


- 30 sec
BRIDGE - 30 sec
QUADRUPE EXTENSION - 30
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20 sec
STANDING FORWARD BEND - 20

TUESDAY
GIANT ARM CIRCLES - 30 sec
FOREARM PLANK - 30 sec sec
sec
JUMPING JACKS - 30 sec

UPPER BODY
STRENGTH
DAY 3
SIDE REACH - 20 sec
LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
WEDNESDAY JUMPING JACKS - 30 sec
SHOULDER PRESS - 30 STANDING FORWARD BEND -
20 sec
sec
PLANK - 30 sec

DAY 4
THURSDAY REST REST REST

LOWER BODY

DAY 5 STRENGTH SIDE REACH - 20 sec


SEATED FORWARD BEND - 20
LATERAL LUNGE W/ REACH 30 sec
sec
GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

FRIDAY
JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
BULGARIAN SPLITS SQUAT - 30 sec
sec
SIDE LEG RAISES - 30 sec

CARDIO SIDE REACH - 20 sec

DAY 6 LATERAL LUNGE W/ REACH


30 sec
GIANT ARM CIRCLES - 30 sec
MARCHING IN PLACE -
30 sec
SEATED FORWARD BEND - 20
sec
STANDING FORWARD BEND -
SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
20 sec
30 sec
LATERAL SQUAT STEP
- 30 sec

DAY 7
REST REST REST
SUNDAY
WORK OUT PLANNER
REN ANDREA P. CAMARA - BSBA HRM 1A

WEEK 4
WARM UP CARDIO COOLDOWN
DAY 1 MARCHING IN PLACE - 30 sec
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20
MONDAY
LATERAL LUNGE W/ REACH - 30
JOGGING IN PLACE - 30 sec
sec sec
LATERAL SQUAT STEP - 30 sec
GIANT ARM CIRCLES - 30 sec STANDING FORWARD BEND -
JUMPING JACKS - 30 sec 20 sec

CORE BODY STRENGTH

DAY 2 LATERAL LUNGE W/ REACH


- 30 sec
BRIDGE - 30 sec
QUADRUPE EXTENSION - 30
SIDE REACH - 20 sec
SEATED FORWARD BEND - 20 sec
STANDING FORWARD BEND - 20

TUESDAY
GIANT ARM CIRCLES - 30 sec
FOREARM PLANK - 30 sec sec
sec
JUMPING JACKS - 30 sec

UPPER BODY
STRENGTH
DAY 3
SIDE REACH - 20 sec
LATERAL LUNGE W/ REACH - 30 sec SIDE AND LATERAL SEATED FORWARD BEND - 20
GIANT ARM CIRCLES - 30 sec ARM RAISES - 30 sec sec
WEDNESDAY JUMPING JACKS - 30 sec
SHOULDER PRESS - 30 STANDING FORWARD BEND -
20 sec
sec
PLANK - 30 sec

DAY 4
THURSDAY REST REST REST

LOWER BODY

DAY 5 STRENGTH SIDE REACH - 20 sec


SEATED FORWARD BEND - 20
LATERAL LUNGE W/ REACH 30 sec
sec
GIANT ARM CIRCLES - 30 sec WALL SITS - 30 sec

FRIDAY
JUMPING JACKS 30 sec STANDING FORWARD BEND - 20
BULGARIAN SPLITS SQUAT - 30 sec
sec
SIDE LEG RAISES - 30 sec

CARDIO SIDE REACH - 20 sec

DAY 6 LATERAL LUNGE W/ REACH


30 sec
GIANT ARM CIRCLES - 30 sec
MARCHING IN PLACE -
30 sec
SEATED FORWARD BEND - 20
sec
STANDING FORWARD BEND -
SATURDAY JUMPING JACKS 30 sec JOGGING IN PLACE -
20 sec
30 sec
LATERAL SQUAT STEP
- 30 sec

DAY 7
REST REST REST
SUNDAY

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