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1 Week Workout

The document outlines a 1-week workout plan consisting of daily exercises and warm-up routines. Each day includes specific strength and conditioning exercises followed by a cool down stretch, with Sunday designated as an active rest day. The plan emphasizes a variety of movements targeting different muscle groups throughout the week.

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havenwalker975
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4 views1 page

1 Week Workout

The document outlines a 1-week workout plan consisting of daily exercises and warm-up routines. Each day includes specific strength and conditioning exercises followed by a cool down stretch, with Sunday designated as an active rest day. The plan emphasizes a variety of movements targeting different muscle groups throughout the week.

Uploaded by

havenwalker975
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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1 Week Workout Plan

Day Workout Plan

Warm-up (5 min jog)


Push-ups - 3x15
Squats - 3x20
Plank - 3x45 sec
Monday Cool down stretch
Warm-up (jumping jacks)
Pull-ups (if possible) - 3x8
Lunges - 3x12 each leg
Mountain climbers - 3x20
Tuesday Cool down stretch
Warm-up (light jog)
Shoulder push-ups - 3x12
Glute bridges - 3x20
Side plank - 3x30 sec each side
Wednesday Cool down stretch
Warm-up (skipping rope / fast jog)
Burpees - 3x10
Step-ups (use stairs) - 3x15 each leg
Push-up hold - 3x20 sec
Thursday Cool down stretch
Warm-up (dynamic stretches)
Wide push-ups - 3x15
Squat jumps - 3x15
Plank shoulder taps - 3x20
Friday Cool down stretch
Warm-up (high knees)
Chin-ups (if possible) - 3x8
Bulgarian split squats - 3x12 each leg
Mountain climbers - 3x25
Saturday Cool down stretch
Sunday Active rest (light yoga, stretching, or walking)

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