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Workout Schedule

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Christian Ace Ubasa
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10 views6 pages

Workout Schedule

Uploaded by

Christian Ace Ubasa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Day Workout Focus

Monday Push-Ups (Upper Body)


Tuesday Rest/Active Recovery
Wednesday Core & Lower Body Focus
Thursday Rest/Active Recovery
Friday Full-Body Workout
Saturday Rest/Active Recovery
Sunday Optional Cardio/Stretching
Plank Exercise 3 Sets
Cool Down Stretch -
Light Cardio/Yoga Twists
Leg Raises/Russian -3
Cool Down Stretch -
Light
PlankCardio/Yoga -3
Cool Down Stretch -
Light Cardio/Yoga -
Running/Swimming/Yoga -
30–60 seconds Reps
-
15–20
15–20 mins
-
15–20
30–60 mins
seconds
-
15–20 mins
15–30 mins
Keep core engaged Notes
Focus on chest/shoulders
Gentle movement
Alternate exercisesorweekly
stretching
Stretch abs/legs
Recovery activity
Combine upper and lower focus
Focus on flexibility/mobility
Optional activity
Day Workout Focus Exercise Sets Reps Notes

Push-Ups (Upper Modify to knee/incline if


Monday Push-Ups 4 25
Body) needed

30–60
Plank 3 Keep core engaged
seconds

Cool
Down - - Focus on chest/shoulders
Stretch

Light
Rest/Active 15–20
Tuesday Cardio/Y - Gentle movement or stretching
Recovery mins
oga

Core & Lower Crunches


Wednesday 4 25 Use proper form
Body Focus /Sit-Ups

Add weights if bodyweight is


Squats 4 25
easy

Leg
Raises/Ru
3 15–20 Alternate exercises weekly
ssian
Twists

Cool
Down - - Stretch abs/legs
Stretch

Light
Rest/Active 15–20
Thursday Cardio/Y - Recovery activity
Recovery mins
oga

Full-Body
Friday Push-Ups 3 20–30 Combine upper and lower focus
Workout
Crunches
3 20–30
/Sit-Ups

Squats 3 20–30
30–60
Plank 3
seconds

Cool
Down - - Stretch all major muscle groups
Stretch

Light
Rest/Active 15–20
Saturday Cardio/Y - Focus on flexibility/mobility
Recovery mins
oga

Running/
Optional 15–30
Sunday Swimmin - Optional activity
Cardio/Stretching mins
g/Yoga

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