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Workout Schedule

The document outlines a 5-day workout plan focusing on different muscle groups each day, including legs, arms, abs/core, cardio/stamina, and glutes. Each day includes a warm-up, specific exercises with sets and repetitions, followed by cardio and a cool-down stretch. The workouts vary in duration from 10 to 20 minutes, emphasizing both strength training and cardiovascular fitness.

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sandyhearne1
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3 views5 pages

Workout Schedule

The document outlines a 5-day workout plan focusing on different muscle groups each day, including legs, arms, abs/core, cardio/stamina, and glutes. Each day includes a warm-up, specific exercises with sets and repetitions, followed by cardio and a cool-down stretch. The workouts vary in duration from 10 to 20 minutes, emphasizing both strength training and cardiovascular fitness.

Uploaded by

sandyhearne1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Warm up- 10 minutes (20 jumping jacks etc)

each workout varies for 10 to 20 minutes

Day 1- leg day

Dumbbell lunges ( 3 sets of 10s)

Dumbbell Squats (3 sets of 10s)

Leg press (3 sets of 10s)

Dumbbell Squat & Clean Press (3 sets of 10s)

Adduction Inner thigh (3 sets of 10s)

Seated leg extension (3 sets of 10s)

10 mins treadmill, elliptical, or stairmaster

5 mins stretch & warm down


Day 2- Arm day

Dumbbell curls (3 sets of 10s)

Forward dumbbells raise (2 sets of 10s)

Weighted circles 5lbs (2 sets of 15s)

Tricep press (3 sets of 10s)

Tricep dumbbell kick back (2 sets of 10s)

10 mins cardio - treadmill, elliptical, or stairmaster

5 mins stretch & warm down


Days 3 Abs/ Core day

Planks (3 sets of 30 secs)

Abs bicycle (3 sets of 15)

Weighted lunge twist (3 sets of 10s)

Dumbbell side bend (4 sets of 10s)

Alternate heel toucher

20 mins cardio - treadmill, elliptical, or stairmaster

5 mins stretch & warm down


Day 4- Cardio/ Stamina

Mountain climbers (3 sets of 10s)

Running 15 mins

High knees (3 set of 10s)

Standing cross crunch (3 set of 10s)

Bicycle crunches

20 mins cardo – treadmill, elliptical, or stairmaster


Day 5-Butt day/Glutes

Bridge (3 set of 10s)

Lying side leg lift (3 sets of 10s)

Sumo dumbbell squats (3 sets of 10s)

Normal body weight squats (3 set of 10s)

Bulgarian squat

20 mins cardo – treadmill, elliptical, or stairmaster

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