Workout Plan

Day 1 Day 2 Day 3 Day 4 Day 5

 Head Turns  Head Turns  Head Turns  Head Turns  Head Turns
 Head Tilts  Head Tilts  Head Tilts  Head Tilts  Head Tilts
 Chin up and down  Chin up and down  Chin up and down  Chin up and down  Chin up and down
 Arm Circles  Arm Circles  Arm Circles  Arm Circles  Arm Circles
 Back Turns  Back Turns  Back Turns  Back Turns  Back Turns

Flexibility  Triceps Stretch

 Rear Hand Clasp


Triceps Stretch
Rear Hand Clasp


Triceps Stretch
Rear Hand Clasp


Triceps Stretch
Rear Hand Clasp
 Triceps Stretch
 Rear Hand Clasp
 Side Bend  Side Bend  Side Bend  Side Bend  Side Bend
 Knee Kick Out  Knee Kick Out  Knee Kick Out  Knee Kick Out  Knee Kick Out
 Side Leg  Side Leg  Side Leg  Side Leg  Side Leg
 Leg Swings  Leg Swings  Leg Swings  Leg Swings  Leg Swings
 Point, Flex, Circles  Point, Flex, Circles  Point, Flex, Circles  Point, Flex, Circles  Point, Flex, Circles
2 sets, 10 repetition 2x10 2x10 2x10 2x10
 Jumping Jacks  High Knees  Jumping Jacks  High Knees  Jumping Jacks
Cardiovascular  Standing Side Hops  Pop Aquats  Standing Side Hops  Pop Squats  Standing Side Hops
 Side to side hops  Jogging in place  Side to side hops  Jogging in place  Side to side hops
UBB: Seated Hip
Muscle UBF: Forearm Plank
(1 min.)
UBB: Tricep Dips UBF: Push ups (2x5) Stretch (L, R)
UBF: Camel pose
(1x30 seconds)
Strength and CORE: Leg Raise
(2x10)
CORE: Reverse
(2x30 seconds)
CORE: Russian Twist
Endurance (2x11)
LB: Squat (2x10) Crunch (2x15) LB: Flatter Kicks
(45 seconds)
(2x7)

Abueva, H.M • Cada, J.A • Narzabal, A.G • Pagana, J. • Raca, R.J • Zabalerio, M.R II-Integrity