MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

6 HOURS OF
STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING
BIKING

15 MINUITES 15 MINUITES 10 MINUITES

REST REST REST OF JOGGING REST
OF WALKING OF WALKING

SQUATS FOR 15 MINUITES

10 CURL UPS REST REST REST 5 PUSH UPS
10 MINUITES WALKING
PULSING SIDE STEP UPS FOR BASKETBALL
REST PLANKS FOR REST 3 MINUITES, 3 REST PRACTICE FOR REST
30 MINUITES SETS 1 HOUR
LIFT WEIGHTS
5 MINUITES 10 MINITE
REST FOR 10 REST 10 CURL UPS REST
OF JOGGING MINUITES CURL UPS
1 HOUR OF
YOGA FOR SWIMMING
REST BADMINTON REST REST REST
PRACTICE 30 MINUITES FOR 2 HOURS

COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN

Building a fitness is critical to the success of your exercise program. Embarking on a new exercise program without a
fitness plan is like trying to drive in a foreign country without a map. You will always get somewhere, but the place
you arrive may or may not have anything to do with the place you actually wanted to be. Without a proper fitness
plan, your workouts might not lead toward your end goal.