HELLRAISER

TAKE NOTE: This fitness program is specifically designed for the personal goals
and interests of the individual. No two fitness programs are alike, each of them is
unique and has their own functions and targets. Please bear in mind that this is
designed for the sole purpose of achieving your goals. It is imperative that you
give your all in every exercise to maximize the results. And remember, no matter
how a good a fitness program is, IF YOU WON’T TAKE IT SERIOUSLY, NOTHING
WILL HAPPEN.
Definition of terms:
Workout - an activity which is composed of different exercises
Exercise – a body movement specifically executed for the sake of developing a certain body
part.
Sets – a group of a specific number of repetitions of a particular exercise.
Repetitions/Reps - the act of repeating an exercise
HIGH INTENSITY AND INTERVAL TRAINING/HIIT – a variation of workout which activates a lot
of muscle in a short amount of time with short amount of rest period.

WEEK 1
DAY 1 – ABS
3 Sets
Ab Crunches x 10 reps
Bicycle Crunches x 10 reps
Knee Touches x 10 reps
Leg Raises x 10 reps
Flutter Kicks x 30 secs
Mountain Climbers x 20 secs
Front Plank x 40 secs
Side Plank x 40 secs each side

10 - SECONDS REST IN BETWEEN EXERCISES.

Do it with 2-minute rest in between sets.
DAY 2 – Cardio
3 Sets
Burpees x 10 reps
Jump Squats x 10 reps
High Knees x 30 secs
Burpees x 10 reps
Mountain Climbers x 30 secs
Pushups x 10 reps

NO REST IN BETWEEN EXERCISES.

Do it with 2-minute rest in between sets.

DAY 3 – REST

DAY 4 – Chest and Legs

3 SETS
Diamond Pushups x 10 reps
Narrow Pushups x 10 reps
Normal Pushups x 10 reps
Wide Pushups x 10 reps
Narrow Squats x 10 reps
Alternate Lunges x 10 reps
Wall Sit – 30 secs

30-second rest in between exercises.

Do it with 3-minute rest in between sets.

DAY 5 – REST

DAY 6 – ABS
3 Sets
Ab Crunches x 10 reps
Bicycle Crunches x 10 reps
Knee Touches x 10 reps
Flutter Kicks x 20 secs
Leg Raises x 10
Front Plank x 30 secs
Side Plank x 30 secs each side
Mountain Climbers x 20 secs

NO REST IN BETWEEN EXERCISES.

Do it with 2-minute rest in between sets.

DAY 7 – Overall Body Workout

4 Sets
Burpees x 10 reps
Jump Squats x 10 reps
High Knees x 30 secs
 Normal Pushups x 10 reps
Wide Pushups x 10 reps
Burpees x 5 reps
Jump Squats x 5 reps
Mountain Climbers x 15 secs

NO REST in between exercises.

Do it with 2-minute rest in between.

- END