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Monday Workout Plan: Aerobic & Strength

The document outlines an individual's aerobic workout routine for Monday, September 28, 2020. It consisted of a warm-up exercise from 7:00-7:05am followed by a series of strength and core exercises including one-sided leg raises, flutter kicks, planks with rotations, crunches, Russian twists, leg raises, and leg kicks between 7:05am and 8:10am, with 30 second rest periods between sets. The workout concluded with a cool down from 8:10am to 8:25am.

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Keizzhia Alleonah T. Castillo
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18 views2 pages

Monday Workout Plan: Aerobic & Strength

The document outlines an individual's aerobic workout routine for Monday, September 28, 2020. It consisted of a warm-up exercise from 7:00-7:05am followed by a series of strength and core exercises including one-sided leg raises, flutter kicks, planks with rotations, crunches, Russian twists, leg raises, and leg kicks between 7:05am and 8:10am, with 30 second rest periods between sets. The workout concluded with a cool down from 8:10am to 8:25am.

Uploaded by

Keizzhia Alleonah T. Castillo
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Date Day Aerobic/ Description Start Repetition Minute End

Anaerobic Tim s x Sets s Rest Time


Activity e
September Monday Warm-up Helps the body to deliver 7:00 7:05
28, 2020 Exercise oxygen to the exercising am am
muscle groups.
September Monday One side One side leg raise is a 7:05 30 seconds 30 7:08
28, 2020 Leg Raise strength exercise for am per side x 3 seconds am
(Left) better bones. It also sets
targets the hip abductor
muscles and the bones in
the wrist and hips.
September Monday One side One side leg raise is a 7:08 30 seconds 30 7:12
28, 2020 Leg Raise strength exercise for am per side x 3 seconds am
(Right) better bones. It also sets
targets the hip abductor
muscles and the bones in
the wrist and hips.
September Monday Flutter kicks Flutter Kicks is an 7:12 20 reps x 3 30 7:22
28, 2020 exercise that focuses on am sets seconds am
the muscles of your core,
specifically the lower
rectal abdominal muscles,
plus the hip flexors. It is
also a brisk, alternating,
up-and-down movement
of the legs
September Monday Plank 7:22 30 seconds 30 7:25
28, 2020 Rotations am per side x 3 seconds am
sets
September Monday Crunches 7:25 20 reps x 3 40 7:38
28, 2020 am sets seconds am
September Monday Russian 7:38 40 reps x 3 30 7:48
28, 2020 Twist am sets seconds am
September Monday Leg raise 7:48 30 reps x 3 40 8:00
28, 2020 am sets seconds am
September Monday Leg kicks 8:00 40 reps x 3 30 8:10
28, 2020 am sets seconds am
September Monday Cool down 8:10 8:25
28, 2020 am am
September Monday Russian 7:38 40 reps x 3 30 7:48
28, 2020 Twist am sets seconds am

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