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Comprehensive Home Workout Plan

This document outlines a weekly aerobic workout plan consisting of warm up exercises, main workout sets, and a cool down period. The warm up includes exercises like jogging, jumping jacks, and high knees performed for 30-45 seconds in 3-5 sets. The main workout involves 2 sets of exercises like pushups, squats, and crunches performed for 7-10 repetitions. Additional exercises include burpees, jumping ropes, and planking. The plan concludes with stretching exercises to cool down.

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Pedro Pelaez
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41 views5 pages

Comprehensive Home Workout Plan

This document outlines a weekly aerobic workout plan consisting of warm up exercises, main workout sets, and a cool down period. The warm up includes exercises like jogging, jumping jacks, and high knees performed for 30-45 seconds in 3-5 sets. The main workout involves 2 sets of exercises like pushups, squats, and crunches performed for 7-10 repetitions. Additional exercises include burpees, jumping ropes, and planking. The plan concludes with stretching exercises to cool down.

Uploaded by

Pedro Pelaez
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

Work Out Plan – Bank

Aerobic Work Out Day Warm Up Exercises

Warm Up Exercises 30 seconds - 5 sets -40 seconds - 4 sets

-45 seconds each - 3 sets Jog in Place

Jog in Place Jog in Place Jumping Jacks

Jumping Jacks Jumping Jacks High Knees

High Knees High Knees Squats

Alternate Lunges

Main Work Out Mountain Climbers Main Work Out

Shoulder Tap

Main Set 1 Main Set 1

-8reps - 2 sets Burpees - 5 reps - 3 sets -10 reps - 3 sets

Push Ups Push Ups

Triceps Dip Jumping Ropes (If Available) Triceps Dip


-40 reps 5 sets Squats

Shoulder Tap

Main Set 2
Squats -10 reps –2 sets
Crunches

Main Set 2 Leg Raise

-10 reps - 2 sets Flutter kicks

Crunches Toe Touches

Ab V up

Flutter kicks

Planking - 40 secs - 3 sets

Full Sit Ups


Cool down
Leg Raise
Stretching Exercises

Oblique Sit Ups


Russian Twists

Planking - 30 secs - 3 sets

Cool down

Stretching Exercises
Warm Up Exercises Aerobic Work Out Day Warm Up Exercises Aerobic Work Out Day
-30 seconds - 4 sets -30 seconds - 4 sets 40 seconds - 5 sets
Jog in Place [Link] Jog in Place
Jumping Jacks Jumping Jacks Jog in Place
High Knees High Knees Jumping Jacks
Step Ups High Knees
Main Set 1 Shoulder Tap Alternate Lunges
-7 reps – 4 sets Squats Mountain Climbers
Push Ups Shoulder Tap
Triceps Dip Main Set 1
Squats -10 reps - 3 sets Burpees - 8 reps - 4 sets
Lunges Push Ups
Triceps Dip
Main Set 2 Squats
-8 reps – 4 sets
Crunches Main Set 2
Full Sit Ups -10reps – 3 sets
Leg Raise Russian Twist
V Sit Ups V Sit Ups
Flutter Kicks
Toe Touch Crunches
Planking – 30 seconds – 4 sets Crunches
Leg Raise

Planking - 60 secs - 3 sets


Aerobic Work Out Day Warm Up Exercises Warm Up Exercises
30 seconds - 5 sets -30 seconds - 4 sets -45 seconds ea - 3 sets
Jog in Place Jog in Place
Jog in Place Jumping Jacks Jumping Jacks
Jumping Jacks High Knees High Knees
High Knees Step Ups
Alternate Lunges Shoulder Tap Main Work Out
Mountain Climbers Squats
Shoulder Tap Main Set 1
Main Set 1 -8reps - 2 sets
Burpees - 5 reps - 3 sets -10 reps - 3 sets Push Ups
Push Ups Triceps Dip
Jumping Ropes (If Available) Triceps Dip Squats
-40 reps 5 sets Squats
Main Set 2
Main Set 2 -10 reps - 2 sets
-10reps – 3 sets Crunches
Russian Twist Full Sit Ups
V Sit Ups Leg Raise
Flutter Kicks Oblique Sit Ups
Toe Touch Crunches Russian Twists
Crunches
Leg Raise Planking - 30 secs - 3 sets

Planking - 60 secs - 3 sets Cool down


Stretching Exercises

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