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PT Routine

The document outlines a comprehensive workout routine that includes warm-up and cool-down stretches, calisthenics, and strength training exercises. It specifies different exercises and repetitions for various fitness levels, focusing on core strength, flexibility, and overall fitness. Additionally, it includes specific stretches related to calisthenics and strength training activities.

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7 views2 pages

PT Routine

The document outlines a comprehensive workout routine that includes warm-up and cool-down stretches, calisthenics, and strength training exercises. It specifies different exercises and repetitions for various fitness levels, focusing on core strength, flexibility, and overall fitness. Additionally, it includes specific stretches related to calisthenics and strength training activities.

Uploaded by

mo
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
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DISCUSSION POINT RELATED INSTRUCTOR ACTIVITY

STRETCH SET FOR CALISTHENICS AND RUNNING(15 Sec.) POST RUN COOL DOWN STRETCHES (30 SEC.)

ANKLE ROTATIONS, 10 EACH DIRECTION EACH ANKLE QUADRICEPS STRETCH


JUMPING JACKS, 30 FOUR-COUNT INSIDE HURDLER STRETCH
ROTATOR CUFF STRETCH GROIN STRETCH
TRICEPS STRETCH KNEE TO CHEST
QUADRICEPS STRETCH CALF STRETCH
INSIDE HURDLER STRETCH ACHILLES STRETCH
GROIN STRETCH
KNEE TO CHEST
BOTH KNEES TO CHEST
BACK TWIST
CALF STRETCH
ACHILLES STRETCH

CALISTHENICS SET (REPETITIONS FOR LEVELS I, II AND III FOLLOW)

PULL-UPS (5, 6, 8)
FOUR-COUNT LUNGES (15, 18, 20)
PUSH-UPS (25, 30, 35)
BENT KNEE SIT-UPS (20, 25, 30)
PULL-UPS (5, 6, 8)
TWO-COUNT SQUATS (15, 18, 20)
WIDE ARM PUSH-UPS (25, 30, 35)
CRUNCHES (25, 30, 35)
FOUR-COUNT DIRTY DOGS (15, 20, 25)
FOUR-COUNT OBLIQUE CRUNCHES (15, 18, 20)
FOUR-COUNT SUPERMANS (15, 18, 20)
FOUR-COUNT FLUTTER KICKS (25, 30, 35)
TRICEPS PUSH-UPS (15, 20, 25)
CALF RAISES (30, 35, 40)
DISCUSSION POINT RELATED INSTRUCTOR ACTIVITY
CROSS KNEE OBLIQUE CRUNCHES (15, 18, 20)
EIGHT-COUNT BODY BUILDERS (10, 12, 15)
HIP FLEXOR STRETCH, 30 SECONDS EACH LEG

STRETCH SET FOR STRENGTH TRAINING AND SWIMMING POST SWIM/STRENGTH TRAINING STRETCHES
(15 Sec.) (30 Sec.)

PUSH-UPS, 10 ROTATOR CUFF STRETCH


ARM CIRCLES, 10 SECONDS EACH DIRECTION CHEST STRETCH
FLUTTER KICKS, 25 TRICEP STRETCH
LUNGES, 10 QUADRICEP STRETCH
CRUNCHES, 15 INSIDE HURDLER STRETCH
ABDOMINAL STRETCH KNEE TO CHEST
ROTATOR CUFF STRETCH BOTH KNEES TO CHEST
CHEST STRETCH BACK TWIST
TRICEP STRETCH CALF STRETCH
QUADRICEP STRETCH
INSIDE HURDLER STRETCH
KNEE TO CHEST
BOTH KNEES TO CHEST
BACK TWIST

STRENGTH TRAINING EXCERSISES

CORE EXERCISES AUXILIARY EXCERSISES

PULL-UPS (5, 6, 8) SEATED CABLE ROW


SQUATS TRICEPS CABLE PRESS DOWNS
DEAD LIFTS INCLINE BENCH PRESS
MILITARY PRESS DUMBBELL BICEPS CURL
BENT OVER ROW LEG PRESS
BENCH PRESS LAT PULL DOWNS
BENT KNEE SIT-UPS (20, 25, 30) BENT KNEE SIT-UPS (20, 25, 30)
CRUNCHES (20, 25, 30) CRUNCHES (25, 30, 35)

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