My personal fittness programe

Streching

(General) Neck glide, cross legg, shoulder resistance, hamsrting

streach

Warming up

100m jogign

Goal

My goal is to improvee my body endurance, and it's health plus that I

want to lose weight, and build muscles mainly in abdominals and
calves.

Mucsle

Exercise

Traps
(Up right row)

2 sets, 10 reps.
Functional

Shoulders
(TRX front raise)

2 sets, 10 reps.
Functional
Chest
(Push ups)

2 sets, 10 reps.

Back
(Pull ups)

2 sets, 10 reps.
Functional
Bicep
(Med. ball bicep curls)

2 sets, 15 reps.
Functional

Tricep
(Tricep extention)

2 sets, 10 reps.
Functional
Glutes
(Squats)

2 sets, 20 reps.
Body weight

Quads
(Yoga ball wall squats)

2 sets, 8 reps.
Functional

Hamstring
(Side lunges)

2 sets, 8 reps.
Body weight

Iner thigh
(Side leg raise)

2 sets, 8 reps.
Body weight

Outer thigh
(Bow to the queen)

2 sets, 8 reps.
Functional

Calfes
(Standing calfe raise)

5 reps, 30 sec. Each

Body weight
Abdominals
(Sit ups)

2 sets, 8 reps.
Body weight

Reflection

What I had learend in this unit is, that when you exercise more you
loose weight, but when you lift heavy weight and less repetions you
build muscles. Also when we workout continiously our endurance
improves.