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    Workout Plan:: 9. Plank Pose (30-Second Hold Per Set)

    Uploaded by

    Abigail Lim Kim Ching
    This workout plan outlines a 4-week fitness routine with exercises focusing on strength, cardio, and flexibility. Each week introduces new bodyweight and calisthenic exercises including squats, pushups, lunges, crunches, and stretches. Jumping exercises like squat jumps and box jumps are incorporated. Core moves like planks and V-ups are included. The routine progresses over the 4 weeks by increasing sets and reps or adding complexity and challenge. The goal is a full-body program that can be done at home with minimal equipment.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Workout Plan:: 9. Plank Pose (30-Second Hold Per Set)

    Uploaded by

    Abigail Lim Kim Ching
    87 views5 pages
    This workout plan outlines a 4-week fitness routine with exercises focusing on strength, cardio, and flexibility. Each week introduces new bodyweight and calisthenic exercises including squats, pushups, lunges, crunches, and stretches. Jumping exercises like squat jumps and box jumps are incorporated. Core moves like planks and V-ups are included. The routine progresses over the 4 weeks by increasing sets and reps or adding complexity and challenge. The goal is a full-body program that can be done at home with minimal equipment.

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    workout plan

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    Workout Plan

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    This workout plan outlines a 4-week fitness routine with exercises focusing on strength, cardio, and flexibility. Each week introduces new bodyweight and calisthenic exercises including squats, pushups, lunges, crunches, and stretches. Jumping exercises like squat jumps and box jumps are incorporated. Core moves like planks and V-ups are included. The routine progresses over the 4 weeks by increasing sets and reps or adding complexity and challenge. The goal is a full-body program that can be done at home with minimal equipment.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    87 views5 pages

    Workout Plan:: 9. Plank Pose (30-Second Hold Per Set)

    Uploaded by

    Abigail Lim Kim Ching
    This workout plan outlines a 4-week fitness routine with exercises focusing on strength, cardio, and flexibility. Each week introduces new bodyweight and calisthenic exercises including squats, pushups, lunges, crunches, and stretches. Jumping exercises like squat jumps and box jumps are incorporated. Core moves like planks and V-ups are included. The routine progresses over the 4 weeks by increasing sets and reps or adding complexity and challenge. The goal is a full-body program that can be done at home with minimal equipment.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Workout Plan:

    1. Warm-up and stretch (10 minutes) 2. Body weight squats 3. Bench push-ups (advanced: floor push-ups) 4. Bent-over row (Bend over with back flat, abs tight, knees bent; lift and lower weights.) 5. Overhead shoulder press 6. Bicep curl 7. Tricep dips (use stairs, bleachers or a chair) 8. Abdominal crunches 9. Plank pose (30-second hold per set) 10. Twist and touch (Start: hold ball or weight overhead with abs tight and knees soft. Then, twist body to one side, bend at the waist and drop weight down to foot. Reverse back to the top and repeat to other side. Note: keep arms by your temples.) 11. Straddle stretch (advanced: center split with weight on forearms)

    12. Split stretch (both sides) 13. Shoulder and chest stretch (Clasp hands behind back and raise arms.) 14. Quadriceps stretch (Bend knee and lift foot toward buttocks.) 15. Low back stretch on all fours (Round back up, then arch it down.) 16. Flexibility stunt stretches for top girls (Hold Scorpion, Scale, Heel Stretch positions; Note: perform both sides.)

    Workout Plan:
    1. Warm-up and stretch (10 minutes) 2. Lunges (Step forward and back, alternating legs.) 3. Squat jumps (Start in a squat, jump straight up, reaching up and extending legs, and land in squat to repeat.) 4. Power push-ups on bench (Push hands off bench as arms straighten; advanced: perform flat power push-up on floor.) 5. Power press with jump (Squat with weights held at shoulder level, then jump off the floor as you straighten your arms overhead.)

    6. Box jumps (Jump up onto a box, bleacher or stairs; be sure its sturdy.) 7. Medicine ball pass (Sit on floor, twist and place ball behind you, then twist to other side to pick it up; perform in both directions.) 8. Repetitive pencil jumps (Focus on pointing your toes.) 9. Repetitive tuck jumps (with arms reaching up in a touchdown motion) 10. Side plank pose 11. Abdominal crunches with knee lift 12. Stretches from WEEK #1

    Workout Plan:
    1. Warm-up and stretch (10 minutes) 2. Walking lunges (3 sets of 10 per leg) 3. High/low V motion drill (High V, clasp, low V, 3 sets of 10; option: hold small dumbbells while performing motions.) 4. Toe touches to 8-counts (3 sets of 5 toe touches; advanced option: 5 continuous whip toe touches)

    5. Standing handsprings (3 sets of 5 handspring rebounds; advanced: standing back tucks) 6. Pike jumps to 8-counts (3 sets of 5) 7. Squat jumps (3 sets of 10; advanced: add an overhead medicine ball throw at the top of the jump.) 8. Running tumbling (3 sets of 3 passes) 9. V-ups 10. Plank pose (3 sets of 45-second holds) 11. Side plank switch (Go from right to left side continuously for 30 seconds.) 12. Stretches

    Workout Plan:
    1. Warm-up and stretch (10 minutes) 2. Body weight squats (10) 3. Power push-ups (10) 4. Standing handsprings or tucks (5) 5. Power press with jump (10)

    6. High/low V motion drill (10) 7. Toe touches to 8-counts (5) 8. Oblique (twisting) crunches (15) 9. Medicine ball pass (10 per side) 10. V-ups (10 per leg) 11. Box jump (10) 12. Plank pose (45 seconds) 13. Stretches

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