Name: Phoebe Jane w.

Meredores BSMT 24 Date: July 18, 2019

Goal: Improve flexibility and to strengthen abdominal muscles Phase: Phase 1

MONDAY WEDNESDAY FRIDAY

WARM UP: 16 counts Head to toe 2 rep 16 counts Head to toe 2 rep 16 counts Head to toe 2 rep
20 jumping jacks 2 rep 3o jumping jacks 2 rep 4o jumping jacks 2 rep
10 High knees 2 rep 20 High knees 2 rep 30 High knees 2 rep
10 Butt kicks 2 rep 20 Butt kicks 2 rep 30 Butt kicks 2 rep

EXERCISE: 20 crunches 20 crunches 2 rep 20 crunches 2 rep

20 bicycle crunch 20 bicycle crunch 2 rep 20 bicycle crunch 2 rep
10 full sit up 10 full sit up 2 rep 10 full sit up 2 rep
20 side crunches 20 side crunches 2 rep 20 side crunches 2 rep
20 lunges 20 lunges 2 rep 20 lunges 2 rep
20 squat 20 squat 2 rep 20 squat 2 rep
3 mins step up test 3 mins step up test 2 rep 3 mins step up test 2 rep
30 sec. plank 30 se. plank

3 mins rest 5 mins rest

COOLDOWN: 15 sec side bend L&R
20 sec forward bend
10 sec forward fold
30 sec quad stretch (each leg)
15 sec straight leg toe fit (each
leg)
30 sec seated IT band& neck
stretch
30 sec seated spine twist
15 sec side bend L&R 15 sec side bend L&R
20 sec forward bend 20 sec forward bend
10 sec forward fold 10 sec forward fold
30 sec quad stretch (each leg) 30 sec quad stretch (each leg)
15 sec straight leg toe fit (each 15 sec straight leg toe fit (each
leg) leg)
30 sec seated IT band& neck 30 sec seated IT band& neck
stretch stretch
30 sec seated spine twist 30 sec seated spine twist