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Monday-Wednesday-Friday Workout Plan

This document outlines a 3 day a week workout plan with no gym equipment required. Each day consists of a 7-12 minute warm-up with stretching exercises, a 30-40 minute workout proper focusing on different body areas and exercises for that day, and a 7-12 minute cooldown with additional stretching exercises. Monday targets the legs, Wednesday focuses on arms, and Friday is a full body workout without jumping. Each exercise lists the number of repetitions and sets to perform.

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Eiann Jasper Longcayana
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208 views2 pages

Monday-Wednesday-Friday Workout Plan

This document outlines a 3 day a week workout plan with no gym equipment required. Each day consists of a 7-12 minute warm-up with stretching exercises, a 30-40 minute workout proper focusing on different body areas and exercises for that day, and a 7-12 minute cooldown with additional stretching exercises. Monday targets the legs, Wednesday focuses on arms, and Friday is a full body workout without jumping. Each exercise lists the number of repetitions and sets to perform.

Uploaded by

Eiann Jasper Longcayana
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

NAME: COURSE &

SECTION:
TARGET SCHED:
COMPONENT:

WORK OUT PLAN NO. 2

Monday Wednesday Friday


WARM-UP (7 – 12 mins) WARM-UP (7 – 12 mins) WARM-UP (7 – 12 mins)
 Butterfly Stretch  Arm Circles  Overhead Arm Pull
(16 counts) (16 counts) (16 counts)
 Seated Hamstring  Side Stretch  Arm and Shoulder
Stretch (16 counts) (16 counts) Stretch (16 counts)
 Kneeling Hip Flexor  Chest Stretch  Side bend left
(16 counts) (16 counts) (16 counts)
 Lower Back Stretch  Overhead Arm Pull  Side bend right
(16 counts) (16 counts) (16 counts)

WORK-OUT PROPER WORK-OUT PROPER WORK-OUT PROPER


(30 – 40 mins) (30 – 40 mins) (30 – 40 mins)
NO GYM, NO PROBLEM: NO GYM, NO PROBLEM: FULL BODY (NO
LEG DAY ARM DAY JUMPING)
 Step ups (8 reps, 2  Wall Push – ups (8  Overhead Arm Clap
sets) reps, 2 sets) (8 reps, 2 sets)
 Squats (8 reps, 2  Chest Expander (8  Overhead Press (8
sets) reps, 2 sets) reps, 2 sets)
 Wide Squats (8  Tricep Dips (8 reps,  Power Circles (8
reps, 2 sets) 2 sets) reps, 2 sets)
 Forward Lunges (8  Reverse Plank (8  Good Mornings (8
reps, 2 sets) reps, 2 sets) reps, 2 sets)

WARM-DOWN WARM-DOWN WARM-DOWN


(7 – 12 mins) (7 – 12 mins) (7 – 12 mins)
 Quadricep Stretch  Arm Crosses  Overhead Arm Pull
(20 counts) (20 counts) (20 counts)
 Seated Hamstring  Shoulder Roll  Hip opener (20
Stretch (20 counts) (20 counts) counts)
 Arm Circles (20  Dynamic Downward  Back Leg Raise
counts) Dog (20 counts) (20 counts)
 Hip circles (20  Abdominal Stretch  Reach Across
counts) (20 counts) (20 counts)

2 minutes rest after 2 minutes rest after 2 minutes rest after


every exercise every exercise every exercise

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