WORKOUT PLAN

First Week

MONDAY WARM UP (5 MINUTES) EXERCISES (50 MINUTES) SETS REPS TEMPO REST COOL DOWN REMARKS
15 MINS

 LATERAL STEPS + PULLS  RUNNING 2 5 MODERATE 0SEC –

CARDIOVASCULAR 5MINS
ENDURANCES  HIGH KNEE PULLS  DANCING 2 1 MODERATE 0SEC –
5MINS
 ARM SWINGS +  WALKING 2 10 SLOW 0SEC –
LATERAL STEPS 2MINS
 JOGGING 2 10 MODERATE 0SEC –
4MINS

TUESDAY

 TOY SOLDIER  ADD BALANCE 1 2 MODERATE 0SEC –

EXERCISES 3MINS
 MOUNTAIN CLMIMBERS  LEG PRESS 1 2 MODERATE 0SEC –
POWER
3MINS
 JUMP ROPE  SQUAT JUMP 1 4 MODERATE 0SEC –
3MINS

NAME RISNA D. PEJO DATE: NOVEMBER , 2019

GOAL TO ENHANCE MY ENDURANCE, SPEED, FLEXIBILITY, STRETCHING AND CONDITIONING
AGILITY AND POWER IN DANCING PHASE 1
 WORKOUT PLAN
First Week

WEDNESDAY

 HIGH KNEES  15-SECOND SPRINT 1 2 MODERATE 0SEC –

3MINS
 STRAIGHT LEG  SINGLE-LEG HALF 1 2 MODERATE 0SEC –
SPEED
BOUNDERS SQUATS 3MINS

 AIR SQUATS  ISOMETRIC HAMSTRING 1 2 MODERATE 0SEC –

BRIDGE 3MINS

THURSDAY
 WARM UP JOG
(FORWARD AND  HIGH KNEE DRILLS 1 2 MODERATE 0SEC –
REVERSE) 3MINS
 SIDE SHUFFLE (UP AND  LATERAL LUNGES 1 2 MODERATE 0SEC –
AGILITY
BACK) 3MINS
 ANKLING  PLANK JACKS 1 2 MODERATE 0SEC –
3MINS

FRIDAY
 LEG SWINGS  SIDE REACH AND 1 2 MODERATE 0SEC –
STRETCH 3MINS
 JERKING  EXTENDED ANGLE SIDE 1 2 MODERATE 0SEC –
BEND 3MINS
FLEXIBILITY
 SQUATS  SHOULDER ROLLS 1 2 MODERATE 0SEC –
3MINS
 WORKOUT PLAN
First Week

SATURDAY
 SQUAT JUMPS  LATERAL HOPS 1 2 MODERATE 0SEC –
3MINS

 VENTRAL HOPS  LIFTING 1 2 MODERATE 0SEC –

STAMINA
3MINS

 BURPEES  STAIR CLIMBING 1 2 MODERATE 0SEC –

3MINS

SUNDAY

R E S T D A Y 
WORKOUT PLAN
First Week