SOUTHWESTERN UNIVERSITY

PHINMA
WORKOUT PLAN
NAME CUPTA, ESHA D.
COURSE BS PSYCHOLOGY-II
GOAL To improve cardiovascular endurance and core stability

WEDNESDAY FRIDAY SATURDAY SUNDAY

CARDIO/CORE TRAINING FLEXIBILITY & AGILITY
CARDIO/CORE TRAINING
CARDIO/CORE TRAINING TRAINING
WARM-UP (5-10 mins.) WARM-UP (5-10 mins.) WARM-UP (5-10 mins.) WARM-UP (5-10 mins.)

Stretching Stretching Stretching Stretching

(2 mins. 2 rep, 1 sets) (2 mins. 2 rep, 1 sets) (2 mins. 2 rep, 1 sets) (2mins. 2 rep, 1 sets)

Jog in place Jog in place Jog in place Jog in place

(2 mins. 20 rep, 2 sets) (2 mins. 2o rep, 2 sets) (2 mins. 20 rep, 2 sets) (2 mins. 20 rep, 2 sets)

Jumping jack Jumping jack Jumping jack Jumping jack

(1 min. 10 reps, 2 sets) (1 min. 10 reps, 2 sets) (1 min. 10 reps, 2 sets) (1 min. 10 reps, 2 sets)

Brisk walking Brisk walking Brisk walking Brisk walking

(2 mins. 20 reps, 2 sets) (2 mins. 20 reps, 2 sets) (2 mins. 20 reps, 2 sets) (2 mins. 20 reps, 2 sets)

Zumba Zumba Zumba Zumba

(3mins. 1 rep. 1 set) (3 mins. 1 rep, 1 set) (3 mins. 1 rep, 1 set) (3 mins. 1 rep, 1 set)
CARDIO/CORE TRAINING CARDIO/CORE TRAINING CARDIO/CORE TRAINING Flexibility & Agility Training

Standing Bicycle Crunches Standing Bicycle Crunches Standing Bicycle Crunches Two-foot run
(2 min, 15 reps, 2 sets) (2 min, 15 reps, 2 sets) (2 min, 15 reps, 2 sets) (1min. 2 rep, 3 sets)

Plunk Jacks Plunk Jacks Plunk Jacks Ladder taps

(1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets) (1min. 2rep, 3 sets)

Mountain Climbing Mountain Climbing Mountain Climbing Lateral single-leg hop

(1 min, 10 rep, 2 sets) (1 min, 10 rep, 2 sets) (1 min, 10 rep, 2 sets) (1min. 2rep, 3 sets)

Partial curl up Partial curl up Partial curl up Single-leg forward hop

(1min. 10 rep, 2 sets) (1min. 10 rep, 2 sets) (1min. 10 rep, 2 sets) (1min. 2rep, 3 sets)

Reverse Crunches Reverse Crunches Reverse Crunches Two-foot lateral run

(1 min, 5 reps, 2 sets) (1 min, 5 reps, 2 sets) (1 min, 5 reps, 2 sets) (1min. 2rep, 3 sets)

Squat to side Squat to side Squat to side Skier

(1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets) (1min. 2rep, 3 sets)

Superman Superman Superman Lateral in,in,out,out

(1 min, 5 reps, 2 sets) (1 min, 5 reps, 2 sets) (1 min, 5 reps, 2 sets) (1min. 2rep, 3 sets)

Heel Touch Heel Touch Heel Touch Two-foot lateral hops in and out
(1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets) (1min. 2 rep, 3 sets)

Lunges Left and Right Lunges Left and Right Lunges Left and Right Intermediate high knee run
(2 mins, 5 reps, 3 sets) (2 mins, 5 reps, 3 sets) (2 mins, 5 reps, 3 sets) (1min. 2 rep, 3 sets)
 Side-Lying leg lift Side-Lying leg lift Side-Lying leg lift Straddle squat hop
(3 mins, 10 reps, 3 sets) (3 mins, 10 reps, 3 sets) (3 mins, 10 reps, 3 sets) (1min. 2rep, 3 sets)

Lying leg raises Lying leg raises Lying leg raises Sit and reach
(2 mins, 10 rep. 2 sets) (2 mins, 10 rep. 2 sets) (2 mins, 10 rep. 2 sets) (1min. 3rep, 2)

Flutter Kicks Flutter Kicks Flutter Kicks

(2 mins, 15 reps, 2 sets) (2 mins, 15 reps, 2 sets) (2 mins, 15 reps, 2 sets)

COOL DOWN/STRSTCHING COOL DOWN/STRSTCHING COOL DOWN/STRSTCHING COOL DOWN/STRSTCHING

(10 minutes) (10 minutes) (10 minutes) (10 minutes)

breathing exercise breathing exercise breathing exercise breathing exercise

(1 min. 3 rep, 1 set) (1 min. 3 rep, 1 set) (1 min. 3 rep, 1 set) (1 min. 3 rep, 1 set)

(1min each. 10 rep, 2 sets) (1min each. 10 rep, 2 sets) (1min each. 10 rep, 2 sets) (1min each. 10 rep, 2 sets)
Cobra Stretching Cobra Stretching Cobra Stretching Cobra Stretching
Quad Stretching Quad Stretching Quad Stretching Quad Stretching
Shoulder stretching Shoulder stretching Shoulder stretching Shoulder stretching
Knee-to-chest lower back Knee-to-chest lower back Knee-to-chest lower back Knee-to-chest lower back
Wide arm stretch Wide arm stretch Wide arm stretch Wide arm stretch
Overhead triceps stretch Overhead triceps stretch Overhead triceps stretch Overhead triceps stretch
Bridge Bridge Bridge Bridge
Child’s pose Child’s pose Child’s pose Child’s pose
Hip flexor Hip flexor Hip flexor Hip flexor
Cat cow stretch Cat cow stretch Cat cow stretch Cat cow stretch