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Exercises: Monday Wednesday Friday

The document outlines a 7-week exercise program consisting of stretching, yoga, walking, and body weight exercises like squats and pushups on different days of the week. It progresses from shorter, lower intensity sessions in earlier weeks to longer, more challenging routines in later weeks. The participant's weight is also tracked, showing a loss of over 6 pounds between the 1 month and 2 month marks.

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Micah Dontogan
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147 views2 pages

Exercises: Monday Wednesday Friday

The document outlines a 7-week exercise program consisting of stretching, yoga, walking, and body weight exercises like squats and pushups on different days of the week. It progresses from shorter, lower intensity sessions in earlier weeks to longer, more challenging routines in later weeks. The participant's weight is also tracked, showing a loss of over 6 pounds between the 1 month and 2 month marks.

Uploaded by

Micah Dontogan
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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EXERCISES

MONDAY WEDNESDAY FRIDAY


1 WEEK
ST
25 MIN. STRETCHING 30 MIN. YOGA 20 COUNTS SQUAT
push up against the wall triangle pose
neck stretch worrior
shoulder rolls puppy pose
side arm stretch high lunge
tricep stretch forward fold
hamstring stretch
2nd WEEK 5 MIN STRETCHING & 15 20 COUNTS PUSHUPS 30 COUNTS FEMALE
MIN. EASYWALK AGAINST THE WALL & PUSHUP
neck stretch 30 COUNTS CALF STRETCH
shoulder rolls
side arm stretch
tricep stretch
3rd WEEK 30 MIN. YOGA 15 MIN. EASY WALK 20 MIN. STRETCHING
cobbler neck stretch
forward fold shoulder rolls
puppy pose side arm stretch
leg up tricep stretch

4TH WEEK 30 COUNTS SQUATS 30 MIN. YOGA 5 MIN. STRETCH & 15 MIN.
leg up EASYWALK
high lunge inner thigh stretch
forward fold quadriceps stretch
triangle pose
5th WEEK 30 COUNTS PUSH UP 5 MIN. STRETCHING & 25 15 MIN. EASY WALK
AGAINST THE WALL & MIN. YOGA
15 COUNTS CALF STRETCH puppy pose
leg up
forward fold
savasana
neck stretch
shoulder rolls
side arm stretch
tricep stretch
6TH WEEK 30 COUNTS SQUAT 30 MIN. YOGA 30 COUNTS SQUATS & 3
savasana MIN. STRETCH
high lunge Quadriceps stretch
leg up
triangle pose
malasana
7TH WEEK 20 MIN. WALKING 1 HOUR YOGA 30 MIN. STRETCHING
triangle pose neck stretch
candle pose shoulder rolls
worrior side arm stretch
malsanan tricep stretch
puppy pose hamstring stretch
leg up quadriceps stretch
forward fold outer and inner thigh
high lunge stretch
downward facing dog calf stretch
savasana squats
cowface
cobbler
WEIGHT:
1 month: 103.617 lbs (47 kg)
2 months: 97.0034 lbs (44 kg)

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