EXERCISE PLAN/WORKOUT PLAN (WEEK 1)

Jolbitado, Ainie D. 11 - STEM

Day/Date Flexibility Muscular Strength Muscular Endurance Cardiovascular Endurance

T S R T S R T S R T S R

M: Abdominis, 3 1 N M: Chest, 1 1 1 M: 3 1 1 M: Lower body 2 1 3

Tuesday rectus 0 shoulder, and 5 Rectus/transv 0 muscles, 0 0
abdominis, and s / tricepts s erse s r quadriceps, s
/ / / / obliques s e m e r abdomen, s e e glutes, s e r
E: Toe Touch e t A E: Wall i t e obliques, e t p hamstrings, and e t e
Day 1 c s n s p erector spine, c c p
Push-up calves
M: Obliques, s s glutes s s s
_____ intercostal E: High Knees
muscles, lower E: Plank
back
E. Side Stretch

Wednesday Wednesday Wednesday Wednesday Wednesday

REST DAY REST DAY REST DAY REST DAY REST DAY

T S R T S R T S R T S R
Thursday
M: Abdominis, M: Chest, M: M: Lower body
rectus shoulder, and Rectus/transv muscles,
/ / / / abdominis, and tricepts erse quadriceps,
Day 2 obliques abdomen, glutes,
E: Toe Touch E: Wall obliques, hamstrings, and
_____
Push-up erector spine, calves
M: Obliques, glutes
intercostal E: High Knees
muscles, lower E: Plank
 back 3 1 N 1 1 1 3 1 1 3 1 3
E. Side Stretch 0 5 0 o 0
s / s s r s
s e m e r s e e s e r
e t A i t e e t p e t e
c s n s p c c p
s s s s s

Friday Friday Friday Friday Friday

REST DAY REST DAY REST DAY REST DAY REST DAY

T S R T S R T S R T S R
Saturday 3 1 N M: Chest, 1 1 1 M: 3 1 1 M: Lower body 2 1 3
M: Abdominis,
rectus 0 shoulder, and 5 Rectus/transv 0 muscles, 0 0
/ / / / abdominis, and s / tricepts m s erse s r quadriceps, s
Day 3 obliques s e i e r abdomen, s e e glutes, s e r
E: Toe Touch e t A E: Wall n t e obliques, e t p hamstrings, and e t e
_____ c s s p erector spine, c c p
Push-up calves
M: Obliques, s s glutes s s s
intercostal E: High Knees
muscles, lower E: Plank
back
E. Side Stretch