WEEK TRAINING

PROGRAM
(WORKOUT PROCEDURES)
P.E./PATHFIT 2: Exercise based Fitness
Activities

Members:
Mark Nathaniel L. Geradela
Kenjie A. Cañete
Niño B. Borlagdan
John Loyd C. Aguirre
Jaime Dione O. Capitle
Eugene B. Gonzales
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 5 days Training Program aims the Following:
No. of Time Day of Training Target Skill Target
Day Week

1 8:00am – 10:00am Monday Upper Body Strength

Training Exercise

2 8:00am – 10:00am Tuesday Core Training Endurance

Exercise

3 8:00am – 10:00am Wednesday Lower Body Speed and Agility

Training Exercise

4 9:00am – 11:00am Thursday Recreational/Cross Stamina,

Training Coordination,
Flexibility

5 7:00am – 9:00am Friday Upper, Core, Power

Lower Exercises

Day 1 to Day 3: Upper, Core, Lower Body Training Exercise

Duration of Training Exercise per day: 120Minutes overall duration
Warm Up: 25Minutes duration
Water Break: 10Minutes
Main work-out: 30Minutes duration
Rest/Water Break: 10Minutes
Main work-out: 25Minutes duration
Cooldown: 20Minutes duration
Day 4: Recreational/Cross Training Exercises
Duration of Training Exercise: 120Minutes overall duration
Warm Up: 15Minutes
Cross-Training 1: 25Minutes duration
Water Break: 10Minutes

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Cross-Training 2: 25Minutes duration
Rest/Water Break: 10Minutes
Cross-Training 3: 25Minutes duration
Cooldown: 10Minutes duration
Day 5: Upper, Core, Lower Body Training Exercises
Duration of Training Exercise: 120Minutes overall duration
Warm Up: 15Minutes duration
Water Break: 5Minutes
Upper Body Exercise: 20Minutes duration
Rest/Water Break: 10Minutes
Core Body Exercise: 20Minutes duration
Rest/Water Break: 10Minutes
Lower Body Exercise: 20Minutes duration
Cooldown: 10Minutes duration

Procedures of Exercises

Day 1: Upper Body Exercises (Monday)

Strength Training

Warm up
Head Stretch
Stand your hands together and put your point finger at the bottom of your chin for 2minutes.

Jumping Jacks
Sideward your arms together with your feet and do it with a jump constantly for 2minutes.

Shoulder Rolls
Stand Straight. Hold your shoulder and roll it in front and backwards for 2minutes.

3
Arm Circles
Put your arms sideward and roll it, front and backward motion and vice versa.

Leg Swings
Swing your right leg Front, Backward, and Sideward motion and vice versa.

High Knees
Ringe your right knees at 90 degrees. Slowly and do this vice versa

Shoulder Taps
Place your body into a plank position and tap your right hand on your left shoulder. Do this
vice versa.

Jogging in place
Do jogging but stay in position area

Butt kicks
Jog try to reach your butt using your foot do it in 2minutes

Have a water Break for 10minutes

Main Workout
Knee push ups duration on 6 minutes, have a 7 set 20 reps. first need your body position a
plank and put your knee and the ground and cross your calf(legs) and do like a normal push
ups

for triceps dips that have a 6 minutes duration that have 7 sets 20 reps, first you need chair or
high sturdy object, press into your palms to lift your body and slide forward just far enough
that your behind clears the edge of the chair. Lower yourself until your elbows are bent

4
between 45 and 90 degrees. Control the movement throughout the range of motion. Push
yourself back up slowly until your arms are almost straight.

next is wide push up, first you need position your hands wider your shoulder then face your
fingers forward or slightly to the outside. Slowly bend your elbows out to the side as you
lower your body toward the floor. do this on 20 reps and 7 set in duration of 6 minutes

for regular push up, positioning your hands slightly wider than your shoulders. don't lock out
the elbows; keep them slightly bent. extend your legs back so you are balanced on your hands
and toes, your feet hip-width apart. once in this position, here is how you will do a push-up.
do this in 20 reps on 7 sets in duration of 6 minutes

next is superman exercise, first lie on floor in prone position straight your arms and legs
extend and keep your head in neutral position lift your arms and legs off the floor. do this in
20 reps on 7 sets duration of 6 minutes.

Water break for 10 minutes to rest slightly our muscles

Main Workout
To continue, push up, positioning your hands slightly wider than your shoulders. don't lock
out the elbows; keep them slightly bent. extend your legs back so you are balanced on your
hands and toes, your feet hip-width apart. once in this position, here is how you will do a
push-up. do this in 16 reps on 4 sets of 4 minutes duration.

next is plank shoulder taps, first is position your body on plank like a normal push up position
but on shoulder taps is you need taps your right palm on left shoulder do this in vice versa,
dot this in 16 reps on 4 sets of duration time 4 minutes

next is triceps dips first you need chair or high sturdy object, Press into your palms to lift
your body and slide forward just far enough that your behind clears the edge of the chair.
Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement
throughout the range of motion. Push yourself back up slowly until your arms are almost
straight. do this in 16 reps on 5 sets of duration time 5 minutes.

next is wide grip push up, first you need position your hands wider your shoulder then face
your fingers forward or slightly to the outside. Slowly bend your elbows out to the side as
you lower your body toward the floor. do this in 16 reps on 4 sets of duration time 4 minutes.

5
next is body weight rows, first you need a study object like wooden table, then under the
table put your palm and fingers in the edge of table and position your lower body in 45
degrees you already hang then slowly lift your body. do this in 16 reps on 4 sets of duration
time 4 minutes

last is superman holds, first lie on floor in prone position straight your arms and legs extend
and keep your head in neutral position lift your arms and legs off the floor. do this in 16 reps
on 4 sets of duration time 4 minutes.

Cooldown
For a tri-cep stretching, try to put your arm to your other side of your elbow and put it in a top
of your head and try to Stretch it Do it also to other side. Try this for 3 sets and 8 reps.
Duration of 3 minutes.

For a shoulder stretch, place your hand to the other arms and try to stretch using your body
and squeeze it until you get right positioning body. Do This also on other side and try this for
3 sets and 8 reps. Duration of 3 minutes.

For the Cobra stretch, try to lay down your body and act like a Cobra and Stretch your body
with the help of your Arms and look up on the wall and try to squeeze it with the help of
stretching. Try this for 3 sets and 8 reps. Duration of 3 minutes.

For the Cat-cow stretching try to place your body like a baby that Grappling and stretch half
of your body upside-down.
Try this for 3 sets and 16 reps. Duration of 3 minutes.

The hamstrings have more many variations and the main functions of these to prevent a
injuries or other danger before or after you work out, so try these for 3 sets and 16 reps.
Duration of 3 minutes.

For the Cobra stretch, try to lay down your body and act like a Cobra and Stretch your body
with the help of your Arms and look up on the wall and try to squeeze it with the help of
stretching. Try this for 3 sets and 16 reps. Duration of 3 minutes.

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For the Calf stretching you need a wall as a foundation of your body and try to form your
body just like you push it. And try to step your one leg while the other one is in to your back
while stretching it. Try this for 3 sets and 8 reps. Duration of 3 minutes.

Day 2: Core Body Exercises (Tuesday)

Endurance Training

Warm up
Head Stretch
Stand your hands together and put your point finger at the bottom of your chin for 2minutes.

Jumping Jacks
Sideward your arms together with your feet and do it with a jump constantly for 2minutes.

Shoulder Rolls
Stand Straight. Hold your shoulder and roll it in front and backwards for 2minutes.

Arm Circles
Put your arms sideward and roll it, front and backward motion and vice versa.

Leg Swings
Swing your right leg Front, Backward, and Sideward motion and vice versa.

High Knees
Ringe your right knees at 90 degrees. Slowly and do this vice versa

Shoulder Taps
Place your body into a plank position and tap your right hand on your left shoulder. Do this
vice versa.

7
Jogging in place
Do jogging but stay in position area

Butt kicks
Jog try to reach your butt using your foot do it in 2minutes

Have a water Break for 10minutes

Main workout
First, for low plank, start in a plank position on your forearms with your elbows as support,
keeping your body in a straight line from head to heels. Hold this position until you complete
each set engaging your core muscle and focusing on breathing steadily.

For High Plank, begin in a plank position with hands directly under shoulders and body in a
straight line. Hold the plank after each set, maintaining core engagement and avoiding
sagging or raising hips.

Next is crunches, lie on your back with knees bent and hands behind your head, then lift your
shoulders off the floor. Perform the crunch by bringing your chest towards your knees using
your abdominal muscles, then lower back down with control.

Next is leg raise, lie on your back with legs straight and hands under your glutes for support.
lift both legs towards the ceiling, engaging your lower abs to control the movement, then
lower back down slowly.

Next is Mountain Climbers, start in a high plank position and alternate bringing your knees
towards your chest. Keep a steady pace and focus on core stability than speed as you switch
legs back and forth.

Next is Bicycle Crunches, lie on your back with knees bent and hands behind your head, then
lift your shoulder blades off the floor. Rotate your torso and bring your right elbow towards
your left knee while straightening your right leg, then switch sides in a pedaling motion.

8
Next is Russian Twists, sit on the floor with knees bent and feet lifted, then clasp your hands
together or hold a weight in front of you. Twist your torso to the right, bringing your hands or
the weight towards the floor beside your right hip, then repeat on the left side while
maintaining balance.

For futter Kicks, lie on your back with your hands under your glutes for support and legs
straight. Alternate raising and lowering your legs in a fluttering motion just above the floor,
keeping your lower back pressed into the ground and engaging your core throughout.

For the next part, rest your body and refueled again.

Main workout
For the Side Plank, begin by lying on your side with your elbow directly beneath your
shoulder and your legs stacked. Lift your hips until your body forms a straight line from head
to heels, holding the position for the designated time before switching sides.

For superman holds, lie face down with arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and
lower back, then hold the position for the specified duration.

For Hollow Body Hold, lie on your back with arms extended overhead and legs straight,
lifting your shoulders and feet off the ground. Engage your core muscles to maintain a hollow
shape with your lower back pressed into the floor throughout the exercise.

For High Knees, stand tall with feet hip-width apart and arms at your sides. Alternately drive
your knees upward towards your chest in a running motion, aiming to bring them as high as
possible while maintaining a quick pace.

For Plank Jacks, begin in a plank position with hands directly beneath your shoulders and
body forming a straight line from head to heels. Jump both feet out wide to the sides then
back together while keeping your core engaged and maintaining the plank position.

Lastly for Burpees, start in a standing position, then lower into a squat with hands on the
floor. Jump feet back into a plank, perform a push-up, then jump feet forward and explode
into a jump with arms overhead, repeating for the specified number of repetitions.

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Cooldown
For Triceps Stretch, stand or sit tall, reaching one arm overhead and bending the elbow,
bringing the hand behind your head. Use your opposite hand to gently push down on the
elbow, feeling a stretch along the back of your arm, holding for the specified time before
switching sides.
For Shoulder Stretch, stand with feet hip-width apart, reaching one arm across your body at
shoulder height. Use your opposite hand to press gently on the elbow, feeling a stretch in the
shoulder, holding for the designated time before switching sides.

For Cobra Stretch, lie face down with palms on the floor under your shoulders, pressing into
the ground to lift your chest and arch your back. Hold the stretch for the specified duration,
feeling a gentle stretch in your abdominal muscles and lower back.

For Cat-Cow Stretch, begin on your hands and knees with a neutral spine, then arch your
back upward like a cat while tucking your chin to your chest. Transition into cow pose by
dropping your belly towards the floor, lifting your head and tailbone towards the ceiling,
flowing between the two positions for the designated time.

For Hamstring Stretch, sit on the floor with one leg extended straight and the other bent, foot
against the inner thigh of the extended leg. Hinge forward at the hips, reaching towards your
toes while keeping your back straight, feeling a stretch in the back of the extended leg,
holding for the specified duration before switching sides.

Last for Calf Stretch, stand facing a wall with one foot forward and the other back, both feet
flat on the ground. Lean forward, placing your hands on the wall, and bend your front knee
while keeping your back leg straight to feel a stretch in the calf muscle, holding for the
designated time before switching sides.

Day 3: Lower Body Exercises (Wednesday)

Speed and Agility Training

Warm up
Head Stretch
Stand your hands together and put your point finger at the bottom of your chin for 2minutes.

10
Jumping Jacks
Sideward your arms together with your feet and do it with a jump constantly for 2minutes.

Shoulder Rolls
Stand Straight. Hold your shoulder and roll it in front and backwards for 2minutes.

Arm Circles
Put your arms sideward and roll it, front and backward motion and vice versa.

Leg Swings
Swing your right leg Front, Backward, and Sideward motion and vice versa.

High Knees
Ringe your right knees at 90 degrees. Slowly and do this vice versa

Shoulder Taps
Place your body into a plank position and tap your right hand on your left shoulder. Do this
vice versa.

Jogging in place
Do jogging but stay in position area

Butt kicks
Jog try to reach your butt using your foot do it in 2minutes

Have a water Break for 10minutes

Main workout

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First in the Body Squat - the bodyweight squat involves shifting your hips back and "sitting"
toward the ground while in a standing position, stopping once your thighs are parallel with
the ground, then pushing through the heels to straighten your legs and return to standing. Do
it for 4 Sets and 16 reps. Duration of 4 Minutes.

And also, we have jump squats, 4 sets and 16 reps do it at least 2 mins of duration. First you
need to do a regular squat lower your legs and after that try to jump.

For Lunges - Stand with your feet pointing forward, about hip-width distance apart. Step your
right foot backwards into your lunge. Bend both knees to sink down, just as you would do in
a forward lunge. Press through your front foot to return to your standing position. Do it for
Sets and 12 reps. Duration of 4 Minutes.

For Glute Bridge - Your feet should be hip-width apart with your toes pointed straight ahead,
and your heels should be about 6-8 inches away from your glutes. Place your arms by your
sides with your palms turned up toward the ceiling. 2. Squeeze your glutes and your abs as
you start to lift your hips toward the ceiling. Do it for 4 Sets and 12 reps. Duration of 4
Minutes.

Calf Raise -To do a calf raise with dumbbells or anything that light heavy, hold an Equipment
in each hand and stand with your feet about shoulder-width apart. Let your arms hang straight
below your shoulders. Rise up onto your toes, then slowly return to the starting position.
You'll feel tension in the muscles in the back of your lower legs ceiling. Do it for 5 Sets and
16 reps. Duration of 5 Minutes.

To do a Shuttle Run - In CrossFit, the shuttle run involves running between two points: point
A and point B. You start at point A, sprint to point B, touch the ground with both feet and one
hand, then quickly turn around and run back to point A. In CrossFit, going from A to B and
back to A counts as one rep. Legs ceiling. Do it for 5 Sets and 16 reps. Duration of 5 Minutes.

So, the First Step Stand with feet wider than shoulder-width apart. And second Step Begin
exercise by hopping back and forth on the balls of your feet. And lastly Step Touch twice on
one side before switching back to the other foot. Repeat for the desired time. Do it for 4 Sets
and 16 reps. Duration of 4 Minutes.

Have a water Break for 10minutes

Main workout
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For the main workout we have jump squats 3 sets and 16 reps do it atleast 2 mins of duration.
First you need to do a regular squat lower your legs and after that try to jump.

For the box jumps you Need a box as a equipment to do this and try to jump side by side, Do
it for 4 sets and 16 Reps Duration of 4 Minutes.

For the single leg stance we have a more variations of these but the usual activities that a lot
of people Do is try to up yung Foot upside and down and try it in other foot. Do this for 4 set
And 15 reps Duration of 4 Minutes.

A standing calf raises is a workout that needed an equipment any equipment that light heavy
and try to stand up using your half of your foot only and try to feel The calfs working slowly
up and down, Do it for 4 set And 15 reps Duration of 4 Minutes.

For this workout try to bend your legs for side left and right and try to feel the stretch of your
body and Do it for 4 set And 15 reps Duration of 4 Minutes.

The bird dogs exercise is a activities that need a few balance and try to copy the Bird and also
dog by raising your one hand and also 1 leg foot. Do it on the other side and Try to Execute
this For set And 16 reps Duration of 4 Minutes.

The next one is the wallsit and Ofcourse you need a wall to lay your body and try to sit
without a chair. Try it For 2 set and 8 Reps, Duration of 2 mins.

Cooldown
For a triceps stretching, try to put your arm to your other side of your elbow and put it in a
top of your head and try to Stretch it Do it also to other side. Try this for 2 sets and 8 reps.
Duration of 2 minutes.

For a shoulder stretch, place your hand to the other arms and try to stretch using your body
and squeeze it until you get right positioning body. Do This also on other side and try this for
2 sets and 8 reps. Duration of 2 minutes.

For the Cobra stretch, try to lay down your body and act like a Cobra and Stretch your body
with the help of your Arms and look up on the wall and try to squeeze it with the help of
stretching. Try this for 2 sets and 8 reps. Duration of 2 minutes.

13
For the Cat-cow stretching try to place your body like a baby that Grappling and stretch half
of your body upside-down. try this for 2 sets and 8 reps. Duration of 2 minutes.

The hamstrings have more many variations and the main functions of these to prevent a
injuries or other danger before or after you work out, so try these for 2 sets and 8 reps.
Duration of 2 minutes.

For the Cobra stretch, try to lay down your body and act like a Cobra and Stretch your body
with the help of your Arms and look up on the wall and try to squeeze it with the help of
stretching. Try this for 2 sets and 8 reps. Duration of 2 minutes.

For the Calf stretching you need a wall as a foundation of your body and try to form your
body just like you push it. And try to step your one leg while the other one is in to your back
while stretching it. Try this for 2 sets and 8 reps. Duration of 2 minutes.

The next one is Deep breathing, try to inhale at least a few seconds and exhale it. Do this for
1 set, Duration of 1 minute.

The quadriceps stretching, try to hold a foot and stand a one leg and put a leg on your but try
it also to other side. Try this for 2 sets and 8 reps. Duration of 2 minutes.

For the Calf stretching you need a wall as a foundation of your body and try to form your
body just like you push it. And try to step your one leg while the other one is in to your back
while stretching it. Try this for 2 sets and 8 reps. Duration of 2 minutes.

The last one which is the hip flexor stretches, Try to Stand only one leg while standing using
your knee. And stretch it both side. Try this for 2 sets and 8 reps. Duration of 1 minutes.

Day 4: Recreational/Cross Training (Thursday)

Stamina, Coordination, Flexibility Training

Warm up

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To begin your day, engage in a thorough warm-up session from 9:00 to 9:07 with basic
stretching exercises, focusing on all major muscle groups. Start with neck rolls, shoulder
rolls, arm circles, side stretches, hamstring stretches, and calf stretches. Hold each stretch for
about 15-30 seconds, aiming for a gentle stretch without discomfort.

Follow this with a brisk walking routine from 9:07 to 9:15. Maintain a steady pace, swinging
your arms naturally and landing softly with each step. Focus on breathing deeply and
maintaining good posture throughout the walk.

Take a brief water break from 9:15 to 9:20 to hydrate and prepare for the upcoming cross-
training activities.

Cross Training Activities

From 9:20 to 9:45, choose between cycling, running, or swimming. If cycling, adjust the bike
seat to hip height, grip the handlebars firmly, and pedal smoothly, keeping your back straight.
If running, start with a comfortable pace, landing mid-foot with each step, and swinging your
arms rhythmically. If swimming, maintain a steady stroke, focusing on proper breathing and
form.

After another short water break from 9:45 to 9:55, it's time to focus on coordination. If
playing catch, stand facing your partner and throw a ball back and forth, focusing on catching
and throwing with accuracy. If jumping rope, start with both feet together, swinging the rope
smoothly over your head, and jumping lightly with both feet. If juggling, start with one ball,
practicing throwing and catching with one hand, then gradually add more balls as you
become comfortable.

Following a 10-minute water break from 10:20 to 10:30, transition into a session of yoga
from 10:30 to 10:55. Begin with a series of sun salutations to warm up the body, then move
into various yoga poses such as downward-facing dog, warrior poses, tree pose, and seated
forward bends. Focus on deep, steady breathing and proper alignment in each pose, holding
each pose for 5-10 breaths.

Cooldown
Finally, wind down your session with a cooldown period of basic stretching from 10:55 to
11:00. Repeat the same stretches performed during the warm-up, focusing on elongating the
muscles and promoting relaxation.

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With an overall duration of 105 minutes, this day's regimen aims to improve your stamina,
coordination, and flexibility through a diverse range of recreational and cross-training
activities.

Day 5: Upper, Core, Lower Training Exercises (Friday)

Power Training

Warm up
Head Stretch
Stand your hands together and put your point finger at the bottom of your chin for 2minutes.

Jumping Jacks
Sideward your arms together with your feet and do it with a jump constantly for 2minutes.

Shoulder Rolls
Stand Straight. Hold your shoulder and roll it in front and backwards for 2minutes.

Arm Circles
Put your arms sideward and roll it, front and backward motion and vice versa.

Leg Swings
Swing your right leg Front, Backward, and Sideward motion and vice versa.

High Knees
Ringe your right knees at 90 degrees. Slowly and do this vice versa

Shoulder Taps
Place your body into a plank position and tap your right hand on your left shoulder. Do this
vice versa.

16
Jogging in place
Do jogging but stay in position area

Butt kicks
Jog try to reach your butt using your foot do it in 2minutes

Have a water Break for 10minutes

Main workout
Knee pushups duration on 6 minutes, have a 7 set 20 reps. first need your body position a
plank and put your knee and the ground and cross your calf(legs) and do like a normal push
up
for triceps dips that have a 6 minutes duration that have 7 sets 20 reps, first you need chair or
high sturdy object, press into your palms to lift your body and slide forward just far enough
that your behind clears the edge of the chair. Lower yourself until your elbows are bent
between 45 and 90 degrees. Control the movement throughout the range of motion. Push
yourself back up slowly until your arms are almost straight.
next is wide push up, first you need position your hands wider your shoulder then face your
fingers forward or slightly to the outside. Slowly bend your elbows out to the side as you
lower your body toward the floor. do this on 20 reps and 7 set in duration of 6 minutes
for regular push up, positioning your hands slightly wider than your shoulders. don't lock out
the elbows; keep them slightly bent. extend your legs back so you are balanced on your hands
and toes, your feet hip-width apart. once in this position, here is how you will do a push-up.
do this in 20 reps on 7 sets in duration of 6 minutes
next is superman exercise, first lie on floor in prone position straight your arms and legs
extend and keep your head in neutral position lift your arms and legs off the floor. do this in
20 reps on 7 sets duration of 6 minutes.
To continue, push up, positioning your hands slightly wider than your shoulders. don't lock
out the elbows; keep them slightly bent. extend your legs back so you are balanced on your
hands and toes, your feet hip-width apart. once in this position, here is how you will do a
push-up. do this in 16 reps on 4 sets of 4 minutes duration.
next is plank shoulder taps, first is position your body on plank like a normal push up position
but on shoulder taps is you need taps your right palm on left shoulder do this in vice versa,
dot this in 16 reps on 4 sets of duration time 4 minutes

17
next is triceps dips first you need chair or high sturdy object, Press into your palms to lift
your body and slide forward just far enough that your behind clears the edge of the chair.
Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement
throughout the range of motion. Push yourself back up slowly until your arms are almost
straight. do this in 16 reps on 5 sets of duration time 5 minutes.
next is wide grip push up, first you need position your hands wider your shoulder then face
your fingers forward or slightly to the outside. Slowly bend your elbows out to the side as
you lower your body toward the floor. do this in 16 reps on 4 sets of duration time 4 minutes.
next is body weight rows, first you need a study object like wooden table, then under the
table put your palm and fingers in the edge of table and position your lower body in 45
degrees you already hang then slowly lift your body. do this in 16 reps on 4 sets of duration
time 4 minutes
last is superman holds, first lie on floor in prone position straight your arms and legs extend
and keep your head in neutral position lift your arms and legs off the floor. do this in 16 reps
on 4 sets of duration time 4 minutes.

Have a water Break for 10minutes

Main workout
First, for low plank, start in a plank position on your forearms with your elbows as support,
keeping your body in a straight line from head to heels. Hold this position until you complete
each set engaging your core muscle and focusing on breathing steadily.
For High Plank, begin in a plank position with hands directly under shoulders and body in a
straight line. Hold the plank after each set, maintaining core engagement and avoiding
sagging or raising hips.
Next is crunches, lie on your back with knees bent and hands behind your head, then lift your
shoulders off the floor. Perform the crunch by bringing your chest towards your knees using
your abdominal muscles, then lower back down with control.
Next is leg raise, lie on your back with legs straight and hands under your glutes for support.
lift both legs towards the ceiling, engaging your lower abs to control the movement, then
lower back down slowly.
Next is Mountain Climbers, start in a high plank position and alternate bringing your knees
towards your chest. Keep a steady pace and focus on core stability than speed as you switch
legs back and forth.
Next is Bicycle Crunches, lie on your back with knees bent and hands behind your head, then
lift your shoulder blades off the floor. Rotate your torso and bring your right elbow towards
your left knee while straightening your right leg, then switch sides in a pedaling motion.
Next is Russian Twists, sit on the floor with knees bent and feet lifted, then clasp your hands
together or hold a weight in front of you. Twist your torso to the right, bringing your hands or

18
the weight towards the floor beside your right hip, then repeat on the left side while
maintaining balance.
For futter Kicks, lie on your back with your hands under your glutes for support and legs
straight. Alternate raising and lowering your legs in a fluttering motion just above the floor,
keeping your lower back pressed into the ground and engaging your core throughout.
For the Side Plank, begin by lying on your side with your elbow directly beneath your
shoulder and your legs stacked. Lift your hips until your body forms a straight line from head
to heels, holding the position for the designated time before switching sides.
For superman holds, lie face down with arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and
lower back, then hold the position for the specified duration.
For Hollow Body Hold, lie on your back with arms extended overhead and legs straight,
lifting your shoulders and feet off the ground. Engage your core muscles to maintain a hollow
shape with your lower back pressed into the floor throughout the exercise.
For High Knees, stand tall with feet hip-width apart and arms at your sides. Alternately drive
your knees upward towards your chest in a running motion, aiming to bring them as high as
possible while maintaining a quick pace.
For Plank Jacks, begin in a plank position with hands directly beneath your shoulders and
body forming a straight line from head to heels. Jump both feet out wide to the sides then
back together while keeping your core engaged and maintaining the plank position.
Lastly for Burpees, start in a standing position, then lower into a squat with hands on the
floor. Jump feet back into a plank, perform a push-up, then jump feet forward and explode
into a jump with arms overhead, repeating for the specified number of repetitions.

Have a water Break for 10minutes

Main workout
First in the Body Squat - the bodyweight squat involves shifting your hips back and "sitting"
toward the ground while in a standing position, stopping once your thighs are parallel with
the ground, then pushing through the heels to straighten your legs and return to standing. Do
it for 4 Sets and 16 reps. Duration of 4 Minutes.
And also, we have jump squats, 4 sets and 16 reps do it at least 2 mins of duration. First you
need to do a regular squat lower your legs and after that try to jump.
For Lunges - Stand with your feet pointing forward, about hip-width distance apart. Step your
right foot backwards into your lunge. Bend both knees to sink down, just as you would do in
a forward lunge. Press through your front foot to return to your standing position. Do it for
Sets and 12 reps. Duration of 4 Minutes.

19
For Glute Bridge - Your feet should be hip-width apart with your toes pointed straight ahead,
and your heels should be about 6-8 inches away from your glutes. Place your arms by your
sides with your palms turned up toward the ceiling. 2. Squeeze your glutes and your abs as
you start to lift your hips toward the ceiling. Do it for 4 Sets and 12 reps. Duration of 4
Minutes.
Calf Raise -To do a calf raise with dumbbells or anything that light heavy, hold an Equipment
in each hand and stand with your feet about shoulder-width apart. Let your arms hang straight
below your shoulders. Rise up onto your toes, then slowly return to the starting position.
You'll feel tension in the muscles in the back of your lower legs ceiling. Do it for 5 Sets and
16 reps. Duration of 5 Minutes.
To do a Shuttle Run - In CrossFit, the shuttle run involves running between two points: point
A and point B. You start at point A, sprint to point B, touch the ground with both feet and one
hand, then quickly turn around and run back to point A. In CrossFit, going from A to B and
back to A counts as one rep. Legs ceiling. Do it for 5 Sets and 16 reps. Duration of 5 Minutes.
So, the First Step Stand with feet wider than shoulder-width apart. And second Step Begin
exercise by hopping back and forth on the balls of your feet. And lastly Step Touch twice on
one side before switching back to the other foot. Repeat for the desired time. Do it for 4 Sets
and 16 reps. Duration of 4 Minutes.
For the main workout we have jump squats 3 sets and 16 reps do it at least 2 mins of
duration. First you need to do a regular squat lower your legs and after that try to jump.
For the box jumps you Need a box as an equipment to do this and try to jump side by side, do
it for 4 sets and 16 Reps Duration of 4 Minutes.
For the single leg stance, we have a more variations of these but the usual activities that a lot
of people Do is try to up your Foot upside and down and try it in other foot. Do this for 4 set
and 15 reps Duration of 4 Minutes.
A standing calf raises is a workout that needed an equipment any equipment that light heavy
and try to stand up using your half of your foot only and try to feel the calf working slowly up
and down, do it for 4 set and 15 reps Duration of 4 Minutes.
For this workout try to bend your legs for side left and right and try to feel the stretch of your
body and do it for 4 set and 15 reps Duration of 4 Minutes.
The bird dogs exercise is an activity that need a few balances and try to copy the Bird and
also dog by raising your one hand and also 1 leg foot. Do it on the other side and Try to
Execute this for set and 16 reps Duration of 4 Minutes.
The next one is the walls it and of course you need a wall to lay your body and try to sit
without a chair. Try it for 2 set and 8 Reps, Duration of 2 mins.

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Cooldown
For a triceps stretching, try to put your arm to your other side of your elbow and put it in a
top of your head and try to Stretch it Do it also to other side. Try this for 2 sets and 8 reps.
Duration of 2 minutes.
For a shoulder stretch, place your hand to the other arms and try to stretch using your body
and squeeze it until you get right positioning body. Do This also on other side and try this for
2 sets and 8 reps. Duration of 2 minutes.
For the Cobra stretch, try to lay down your body and act like a Cobra and Stretch your body
with the help of your Arms and look up on the wall and try to squeeze it with the help of
stretching. Try this for 2 sets and 8 reps. Duration of 2 minutes.
For the Cat-cow stretching try to place your body like a baby that Grappling and stretch half
of your body upside-down. try this for 2 sets and 8 reps. Duration of 2 minutes.
The hamstrings have more many variations and the main functions of these to prevent a
injuries or other danger before or after you work out, so try these for 2 sets and 8 reps.
Duration of 2 minutes.
For the Cobra stretch, try to lay down your body and act like a Cobra and Stretch your body
with the help of your Arms and look up on the wall and try to squeeze it with the help of
stretching. Try this for 2 sets and 8 reps. Duration of 2 minutes.
For the Calf stretching you need a wall as a foundation of your body and try to form your
body just like you push it. And try to step your one leg while the other one is in to your back
while stretching it. Try this for 2 sets and 8 reps. Duration of 2 minutes.
The next one is Deep breathing, try to inhale at least a few seconds and exhale it. Do this for
1 set, Duration of 1 minute.
The quadriceps stretching, try to hold a foot and stand a one leg and put a leg on your but try
it also to other side. Try this for 2 sets and 8 reps. Duration of 2 minutes.
For the Calf stretching you need a wall as a foundation of your body and try to form your
body just like you push it. And try to step your one leg while the other one is in to your back
while stretching it. Try this for 2 sets and 8 reps. Duration of 2 minutes.
The last one which is the hip flexor stretches, Try to Stand only one leg while standing using
your knee. And stretch it both side. Try this for 2 sets and 8 reps. Duration of 1 minutes.

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