FERNANDEZ, SHANE H.

GROUP 87 TTH 2:00 - 3:00 PM 12/12/2023

MY 3 WEEK EXERCISE PROGRAM

My Fitness Goal: Achieve a healthy weight and improve body composition

WORKOUT 1: FULL
BODY WORKOUT DAY 1 DAY 4 DAY 7
BODYWEIGHT SQUATS 3 sets of 12 reps 3 sets of 12 reps 3 sets of 15 reps
MODIFIED PUSH UPS 33sets,
sets hold
of 12for
reps
30 33sets,
sets hold
of 12for
reps
30 33sets,
sets hold
of 15for
reps
30
PLANKS seconds each seconds each seconds each
BRISK JOGGING 30 mins 30 mins 30 mins

WORKOUT 2: CARDIO DAY 2 DAY 5 DAY 8

JUMPING JACKS 3 sets of 12 reps per 3 sets of 12 reps per 3 sets ofof15
3 sets of 1 minute 3 sets of 1 minute 3 sets 1 minute
reps per
BODYWEIGHT LUNGES leg leg leg
3 sets of 12 reps with 3 sets of 12 reps 3 sets of 15 reps with
RUSSIAN TWISTS weight with weight weight
CYCLING 20 minutes 20 minutes 20 minutes

WORKOUT 3: CARDIO
& CORE DAY 3 DAY 6 DAY 9
HIGH KNEES 3 sets of 1 minute 3 sets of 1 minute 3 sets of 2 minutes
MOUNTAIN CLIMBERS 33sets
setsofof12
1 minute
reps per 3 3sets
setsofof121 reps per 33sets
minute setsof
of15
2 minutes
reps per
BICYCLE CRUNCHES side side side
JUMP ROPE 15 minutes 15 minutes 15 minutes
12/12/2023

DAY 10
3 sets of 20 reps
32sets,
sets hold
of 20for
reps
40
seconds each
45 minutes

DAY 11
2 sets of20
2 sets of 2 minutes
reps per
leg
2 sets of 20 reps
40 minutes

DAY 12
2 sets of 2 minutes
22sets
setsof
of20
2 minutes
reps per
side
30 minutes