My Personal Fitness Program
Monday-April 4, 2011
A) Warm-Up (3-5 Mins)
Exercise Set 1 Set 2
1. Step Ups 100
2. Arm Circles 25F 25B
3. Jump Rope 50 50
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 25/10 25/10
2. Bench Press 95/5 95/5
3. Tricept Press
C) Cool-Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 Min 1:00 Min
2. Tricept Stretch R/L 1:00 Min 1:00 Min
Exercise Set 1 Set 2
1. Step Ups 100
2. Arm Circles 25F 25B
3. Jump Rope 50 50
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 25/10 25/10
2. Bench Press 95/5 95/5
3. Tricept Press
C) Cool-Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 Min 1:00 Min
2. Tricept Stretch R/L 1:00 Min 1:00 Min
Tuesday- April 5, 2011
A) Warm Up (3-5 Mins)
Exercise Set 1 Set 2
1. Step Ups 100
2. Arm Circles 25F 25B
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Leg Extensions 25/10 25/10
2. Calf Raises 20 20
3. Squats 95/10 95/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Butterflies 1:00 Min 1:00 Min
2. R/L Leg Stretch 30 Sec 30 Sec
3. Bend Over + Touch Toes 30 Sec 30 Sec
Exercise Set 1 Set 2
1. Step Ups 100
2. Arm Circles 25F 25B
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Leg Extensions 25/10 25/10
2. Calf Raises 20 20
3. Squats 95/10 95/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Butterflies 1:00 Min 1:00 Min
2. R/L Leg Stretch 30 Sec 30 Sec
3. Bend Over + Touch Toes 30 Sec 30 Sec
Wednesday- April 6, 2011
A) Warm-Up (3-5 Mins)
Exercise Set 1 Set 2
1. Step Ups 100
2. Arm Circles 25F 25B
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 25/10 25/10
2. Bench Press 95/5 95/5
3. Tricept Press 30/10 30/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 1:00
2. Tricept Stretch R/L Arm 1:00 1:00
Exercise Set 1 Set 2
1. Step Ups 100
2. Arm Circles 25F 25B
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 25/10 25/10
2. Bench Press 95/5 95/5
3. Tricept Press 30/10 30/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 1:00
2. Tricept Stretch R/L Arm 1:00 1:00
Monday- April 11, 2011
A) Warm-Up (3-5 Mins)
Exercise Set 1 Set 2
1. Arm Cirlcles 25F 25B
2. Jump Rope 1:00 1:00
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 25/10 25/10
2. Bench Press 95/5 95/5
3. Tricept Press 30/10 30/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 1:00
2. Tricept Stretch R/L 1:00 1:00
Exercise Set 1 Set 2
1. Arm Cirlcles 25F 25B
2. Jump Rope 1:00 1:00
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 25/10 25/10
2. Bench Press 95/5 95/5
3. Tricept Press 30/10 30/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 1:00
2. Tricept Stretch R/L 1:00 1:00
Tuesday- April 12, 2011
A) Warm-Up (3-5 Mins)
Exercise Set 1 Set 2
1. Arm Circles 25/F 25/B
2.Step Ups 100 100
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Leg Extensions 30/10 30/10
2. Calf Raises 20 20
3. Squats 100/5 100/5
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Butterflies 1:00 1:00
2. R/L Leg Stretch 1:00 1:00
3. Bend Over & touch toes 30 Sec 30 Sec
Exercise Set 1 Set 2
1. Arm Circles 25/F 25/B
2.Step Ups 100 100
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Leg Extensions 30/10 30/10
2. Calf Raises 20 20
3. Squats 100/5 100/5
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Butterflies 1:00 1:00
2. R/L Leg Stretch 1:00 1:00
3. Bend Over & touch toes 30 Sec 30 Sec
Wednesday- April 13, 2011
A) Warm-Up (3-5 Mins)
Exercise Set 1 Set 2
1. Jump Rope 1:00 1:00
2. Arm Circles 25/F 25/B
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 30/5 30/5
2. Bench Press 100/5 100/5
3. Tricept Press 30/10 30/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 1:00
2. Tricept Stretch 1:00 1:00
Exercise Set 1 Set 2
1. Jump Rope 1:00 1:00
2. Arm Circles 25/F 25/B
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Bicept Curls 30/5 30/5
2. Bench Press 100/5 100/5
3. Tricept Press 30/10 30/10
C) Cool Down (3-5 Mins)
Exercise Set 1 Set 2
1. Kung Fu R/L 1:00 1:00
2. Tricept Stretch 1:00 1:00
Thursday- April 14, 2011
A) Warm-Up (3-5 Mins)
Exercise Set 1 Set 2
1. Arm Circles 25/F 25/B
2. Jump Rope 1:00 1:00
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Calf Raises 25 25
2. Leg Extensions 40/10 40/10
3. Squats 100/8 100/8
C) Cool Down
Exercise Set 1 Set 2
1) Butterflies 1:00 1:00
2. R/L Leg Stretch 1:00 1:00
Exercise Set 1 Set 2
1. Arm Circles 25/F 25/B
2. Jump Rope 1:00 1:00
B) Work Out (15 Mins)
Exercise Set 1 Set 2
1. Calf Raises 25 25
2. Leg Extensions 40/10 40/10
3. Squats 100/8 100/8
C) Cool Down
Exercise Set 1 Set 2
1) Butterflies 1:00 1:00
2. R/L Leg Stretch 1:00 1:00