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  • Ernas-WOP PE

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    Tosino Hamburnir
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    The document outlines a 4-week workout plan to build a healthy and sexy body. The first two weeks focus on the butt with exercises like squats, lunges, and donkey kicks. The third week targets the breasts with moves like chest presses, pullovers, and pushups. The fourth week continues working the breasts and chest with additional exercises such as flies, pulldowns, and triceps dips. Each workout is 10-12 minutes long and incorporates 2 sets of exercises with 30-60 second repetitions and rest periods.

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    Here's my schedule presentation that I submitted to our Physical Education Instructor.

    Original Title

    Ernas-WOP.PE

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    The document outlines a 4-week workout plan to build a healthy and sexy body. The first two weeks focus on the butt with exercises like squats, lunges, and donkey kicks. The third week targets the breasts with moves like chest presses, pullovers, and pushups. The fourth week continues working the breasts and chest with additional exercises such as flies, pulldowns, and triceps dips. Each workout is 10-12 minutes long and incorporates 2 sets of exercises with 30-60 second repetitions and rest periods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    6 views1 page

    Ernas-WOP PE

    Uploaded by

    Tosino Hamburnir
    The document outlines a 4-week workout plan to build a healthy and sexy body. The first two weeks focus on the butt with exercises like squats, lunges, and donkey kicks. The third week targets the breasts with moves like chest presses, pullovers, and pushups. The fourth week continues working the breasts and chest with additional exercises such as flies, pulldowns, and triceps dips. Each workout is 10-12 minutes long and incorporates 2 sets of exercises with 30-60 second repetitions and rest periods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    WORKOUT

    PLAN
    Narciso, Erna Mae B.
    Grade 10 - Tanzanite
    Let's build wellness rather than treat disease.

    The Goal is to have a Healthy and Sexy Body

    WEEKS S&S
    & MON TUE WED THU FRI SATURDAY
    ROUTINE ROUTINE ROUTINE ROUTINE ROUTINE
    TIME SUNDAY
    Classic Squats Classic Squats Classic Squats Classic Squats Classic Squats
    1st Week Lunges (L&R leg) Lunges (L&R leg) Lunges (L&R leg) Lunges (L&R leg) Lunges (L&R leg)
    10 min butt workout
    30sec each exercise
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    R
    30sec rest each exercise Fire Hydrants Fire Hydrants Fire Hydrants Fire Hydrants Fire Hydrants
    Repeat 2 times Hip Raise
    Classic Squats
    Hip Raise
    Classic Squats
    Hip Raise
    Classic Squats
    Hip Raise
    Classic Squats
    Hip Raise
    Classic Squats
    E
    2nd Week Lunges (L&R leg) Lunges (L&R leg) Lunges (L&R leg) Lunges (L&R leg) Lunges (L&R leg)
    10 min butt workout
    30sec each exercise
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    Side Lunges (both legs)
    Donkey Kicks
    S
    30sec rest each exercise Fire Hydrants Fire Hydrants Fire Hydrants Fire Hydrants Fire Hydrants
    Repeat 2 times Hip Raise
    Chest Press
    Hip Raise
    Chest Press
    Hip Raise
    Chest Press
    Hip Raise
    Chest Press
    Hip Raise
    Chest Press
    T
    3rd Week Dumbbell Pullover Dumbbell Pullover Dumbbell Pullover Dumbbell Pullover Dumbbell Pullover
    12m breast lift workout Elbow Squeeze Press Elbow Squeeze Press Elbow Squeeze Press Elbow Squeeze Press Elbow Squeeze Press
    60sec each exercise Asymmetrical Push-Up Asymmetrical Push-Up Asymmetrical Push-Up Asymmetrical Push-Up Asymmetrical Push-Up
    60sec rest each evercise Dumbbell Plank Rotation Dumbbell Plank Rotation Dumbbell Plank Rotation Dumbbell Plank Rotation Dumbbell Plank Rotation
    Repeat 2 times
    4th Week
    Chest Fly
    Chest Press
    Dumbbell Pullover
    Chest Fly
    Chest Press
    Dumbbell Pullover
    Chest Fly
    Chest Press
    Dumbbell Pullover
    Chest Fly
    Chest Press
    Dumbbell Pullover
    Chest Fly
    Chest Press
    Dumbbell Pullover
    D
    12m breast lift workout
    60sec each exercise
    60sec rest each exercise
    Cobra Lat Pulldown
    Triceps dips
    Around The Worlds
    Cobra Lat Pulldown
    Triceps dips
    Around The Worlds
    Cobra Lat Pulldown
    Triceps dips
    Around The Worlds
    Cobra Lat Pulldown
    Triceps dips
    Around The Worlds
    Cobra Lat Pulldown
    Triceps dips
    Around The Worlds
    A
    Repeat 2 times Standing Y Raise Standing Y Raise Standing Y Raise Standing Y Raise Standing Y Raise

    5th Week
    Plank Twists
    Bicycle Crunch
    Plank Twists
    Bicycle Crunch
    Plank Twists
    Bicycle Crunch
    Plank Twists
    Bicycle Crunch
    Plank Twists
    Bicycle Crunch
    Y
    12m tiny waist workout Side Crunch R&L Side Crunch R&L Side Crunch R&L Side Crunch R&L Side Crunch R&L
    60sec each exercise
    60sec rest each exercise
    Repeat 2 times
    Flutter Kicks
    Windhsield Wipers
    Opposite Leg Reach
    Flutter Kicks
    Windhsield Wipers
    Opposite Leg Reach
    Flutter Kicks
    Windhsield Wipers
    Opposite Leg Reach
    Flutter Kicks
    Windhsield Wipers
    Opposite Leg Reach
    Flutter Kicks
    Windhsield Wipers
    Opposite Leg Reach
    S




    Learn more at ernamaenarciso@gmail.com Grade 10 Youth Community Organization

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