NAME: DATE SUBMITTED:
SECTION CODE:
1 MONTH EXERCISE PROGRAM
GOAL: (ex. lose belly fat, lose weight, etc.)
DAY Activity Sets Repetitions Tempo Duration
WARM-UP 1 1 Moderate 2min.
Workout:
Mountain Climber 2 x22/set Moderate
Cross Arm Crunches 2 x12/set Moderate
1 Dead Bug 2 x18/set Moderate
Leg raises 2 x12/set Moderate
Reclined oblique twist 2 x10/set Moderate
Plank 2 1/set Moderate 30sec./set
COOL DOWN 1 1 Moderate 1min. and 30 sec.
2 WARM-UP 1 1 Moderate 2min
Workout:
Mountain Climber 2 x24/set Moderate
Side Crunches Left 2 x8 Moderate
Side Crunches Right 2 x8 Moderate
Heel Touch 2 x14 Moderate
Reverse Crunches 2 x14 Moderate
Flutter Kicks 2 1/set Moderate 30sec./set
Plank 2 1/set Moderate 30sec./set
COOL DOWN 1 1 Moderate 1min. and 30 sec.
3 WARM-UP 1 1 Moderate 2min.
Workout:
Sit-up Twist 2 x10/set Moderate
Clapping Crunches 2 x14/set Moderate
Superman 2 x14/set Moderate
Reverse Crunches w/ Leg
raised 2 x8/set Moderate
Plank
COOL DOWN 2 1/set Moderate 30sec./set
1 1 Moderate 1min and 30 sec.
4 WARM-UP 1 1 Moderate 2min.
Workout:
Mountain Climber 2 x24/set Moderate
Bicycle Crunches 2 x12/set Moderate
Heel Touch 2 x16/set Moderate
Leg raises 2 x12/set Moderate
Reclined Oblique Twist 2 x10/set Moderate
Plank 2 1/set Moderate 30sec./set
COOL DOWN 1 1 Moderate 1min. and 30 sec.
5 REST DAY
6 WARM-UP 1 1 Moderate 2min
Workout:
COOL DOWN
7 WARM-UP
Workout:
COOL DOWN
8 WARM-UP
Workout:
COOL DOWN
9 WARM-UP
Workout:
COOL DOWN
10 REST DAY
11 WARM-UP
Workout:
COOL DOWN
12 WARM-UP
Workout:
COOL DOWN
13 WARM-UP
Workout:
COOL DOWN
14 WARM-UP
Workout:
COOL DOWN
15 REST DAY
16 WARM-UP
Workout:
COOL DOWN
17 WARM-UP
Workout:
COOL DOWN
18 WARM-UP
Workout:
COOL DOWN
19 WARM-UP
Workout:
COOL DOWN
20 REST DAY
21 WARM-UP
Workout:
COOL DOWN
22 WARM-UP
Workout:
COOL DOWN
23 WARM-UP
Workout:
COOL DOWN
24 WARM-UP
Workout:
COOL DOWN
25 REST DAY
26 WARM-UP
Workout:
COOL DOWN
27 WARM-UP
Workout:
COOL DOWN
28 WARM-UP
Workout:
COOL DOWN
29 WARM-UP
Workout:
COOL DOWN
30 WARM-UP
Workout:
COOL DOWN
