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PJ Workout

The document outlines a weekly workout schedule that includes exercises like jogging, squats, pushups, bridges, lunges, and more. It lists the exercises for each day of the week along with details like number of sets and reps. The second section provides more information on specific exercises, describing which muscle groups each one targets. Exercises mentioned include mountain climbers, back extensions, bicep curls, triangle pushups, and hamstring stretches.

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Wirdani Abd Nasir
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321 views4 pages

PJ Workout

The document outlines a weekly workout schedule that includes exercises like jogging, squats, pushups, bridges, lunges, and more. It lists the exercises for each day of the week along with details like number of sets and reps. The second section provides more information on specific exercises, describing which muscle groups each one targets. Exercises mentioned include mountain climbers, back extensions, bicep curls, triangle pushups, and hamstring stretches.

Uploaded by

Wirdani Abd Nasir
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
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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Jogging Jogging Jogging Rest Jogging Jogging Rest


400m 800m 1200m 400m 800m
Squat Jump squat Squat Jump squat Squat
3 sets x 10 2 sets x 15 4 sets x 10 2 sets x 20 5 sets x 10
reps reps reps reps reps
Push up Tekan tubi Push up Tekan tubi Push up
2 sets x 10 condong 3 sets x 10 condong 4 sets x 10
reps 3 sets x 8 reps 3 sets x 10 reps
reps reps
Bridge Superman Bridge Superman Bridge
3 Sets x 10 4 sets x 8 4 Sets x 10 4 sets x 10 4 Sets x 15
reps reps reps reps reps

Lunges Burpees Lunges Burpees Lunges


With 5 sets x 5 With Elbow 3 sets x 10 With
Elbow reps Instep reps Elbow
Instep 3 set x 10 Instep
2 set x 10 rep 4 set x 10
rep rep

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


Jog 400m Jog 800m Jog 1200m Jog 1600m Rest Jog 800m Rest

Mountain Bicep curl Mountain Bicep curl Mountain


climber climber climber
3 sets x 5 2 sets x 10
2 sets x 10 reps 3 sets x 10 reps 2 sets x 15
reps reps reps
Triangle Triangle
Back push up Back push up Back
extension extension extension
3 sets x 5 2 sets x 10
2 sets x 12 reps 3 sets x 12 reps 4 sets x 12
reps reps reps
Straight Straight
Hamstring leg raise Hamstring leg raise Hamstring
stretch 2 sets x 8 stretch 2 sets x 10 stretch
reps reps
3 sets x 10 4 sets x 10 3 sets x 15
reps Jumping reps Jumping reps
lunge lunge
Full discus 2 sets x 10 Full discus 3 sets x 10 Full discus
throw reps throw reps throw
The Benefits of Doing Squats

The single leg squat seems like a basic exercise, but it isn't easy to do. It delivers multiple results
and works the entire body using just body weight alone. No equipment is necessary, making it the
kind of exercise you can do anytime, anywhere. Incorporating squats into your exercise routine
will keep your quadriceps, hamstrings, and glutes strong. It's also a really effective core workout
because it demands so much in terms of posture and support.

Doing the single leg squat, or any squat for that matter is an effective way to tone the legs and
glutes, strengthen the core muscles and increase flexibility. This is an ideal exercise for athletes
of all sports and skill levels, but it's especially useful for runners. The single leg squat works the
same muscles used for running: the hips, hamstrings, quadriceps, gluteus maximum and calves.

When you do push-ups, you feel your arms and chest working. The primary muscles worked
are:

Pectoralis Major: The pectoralis major is a large fan shaped muscle that makes up
your chest wall. It has a sternal, or lower, portion that is most activated during the
push-up. The clavicular, or upper region, that's near the collar bones, also works
during a push-up, but to a lesser extent. Strong pecs assist you in throwing and
pushing actions.
Triceps Brachii: The triceps are a muscle with three heads, or insertion points,
located at the back of the upper arm. The primary function of the triceps is to extend
the elbow joint.
Superman
Lower back, Abs, Glutes, Hips, Hamstrings, Shoulders
Lunges With Elbow Instep
hip flexors and to a lesser degree also targets the groin, hamstrings, obliques, glutes and
lats.

Anterior Deltoids: The anterior deltoids are located at the front of the shoulder.
During a push-up they support the action of the pectoralis major. Anterior, or front,
deltoids also help you raise your arms up in front of you.
Stabilizers

Biceps: This two-headed muscle provides support for your arm as your triceps
activate. The shorter head is what works during the push-up.
Rectus Abdominus: This is a broad and long muscle that covers the front of your
torso and, when toned, is responsible for that six-pack look. During a push-up, the
rectus abdominus engages as you hug it in to keep your body straight.
Obliques: These abdominal muscles are at the sides of your waist and are
responsible for side bending and rotation. They activate during the push-up to
prevent twisting and other unwanted torso movement.
burpee

Mountain Climbers are a killer exercise that get your heart rate up fast while also firing
nearly every muscle group in the body—deltoids, biceps, triceps, chest, obliques,
abdominals, quads, hamstrings and hip abductors. It’s truly a fully body workout!
Mountain Climbers are also a very accessible exercise; you can perform them anywhere
because they require only your bodyweight.

Back extension untk core

Hamstring, glutes

Bicep curl.. bicep and forearm

 Triangle push up Pectoralis Major: This is the primary muscle of the chest. It, too,
is important in pressing and pushing movements.
 Anterior Deltoids: Your deltoids form the cap on your shoulders and are
comprised of a rear, top and front portion. Respectively, these sections are
known as the posterior, lateral and anterior deltoids. The anterior deltoid works
with the chest to press you up and down.
 Serratus Anterior: The right and left serratus anterior rest somewhat to the side
of the chest, under the armpit area. They cover the first eight ribs.
 Core Muscles: Your core muscles, including the rectus abdominus, your six-
pack, and the obliques at the sides of your middle, provide stability to your trunk
so your hips don't drop too low or lift too high. Stabilizing muscles of the back
also provide assistance in keeping your core rigid.

straight leg raise


abs, lower back

Muscles Worked

Below is a listing of the primary muscle groups worked during jumping


lunges.

 Quadriceps
 Hamstrings
 Gluteus Maximus
 Vastus Medialis Oblique
 Hip Flexors
 Calves

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