Day 1 Upper Body Training Exercise
Skill Target: Strength
Warm Up
Head Stretch
Jumping Jacks
Shoulder Rolls
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Arm Circles
Wrist Circles
Leg Swing
High Knees
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Shoulder Taps
Jogging in Place
Butt Kicks
24
10 Minutes Water Break
Main Work-out
Knee Push Up
Tri-cep Dips
Wide Push Up
Regular Push Up
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Super Man Exercise
Water Break for 10 Minutes
Main Workout
Push Ups
Plank Shoulder Taps
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Tri-cep Dips
Wide Grip Push Ups
Body Weight Rows
Superman Holds
27
Cooldown
Tri-cep Stretch
Shoulder Stretch
Cobra Stretch
Cat-Cow Stretch
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Ham String Stretch
Cobra Stretch
Calf Stretch
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Day 2 Core Body Training Exercise
Skill Target: Endurance
Warm Up
Head Stretch
Jumping Jacks
Shoulder Rolls
30
Arm Circles
Wrist Circles
Leg Swing
High Knees
31
Shoulder Taps
Jogging in Place
Butt Kicks
32
Water Break for 10 Minutes
Main Work-out
Low Plank
High Plank
Crunches
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Leg Raise
Mountain Climbers
Bicycle Crunches
Russian Twist
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Flutter Kicks
Water Break for 10 Minutes
Main Work-out
Side Plank
Superman Holds
35
Hollow Body Hold
High Knees
Plank Jacks
Burpees
36
Cooldown
Tri-cep Stretch
Shoulder Stretch
Cobra Stretch
Cat-Cow Stretch
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Ham String Stretch
Cobra Stretch
Calf Stretch
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Day 3 Lower Body Training Exercise
Skill Target: Speed and Agility
Warm Up
Head Stretch
Jumping Jacks
Shoulder Rolls
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Arm Circles
Wrist Circles
Leg Swing
High Knees
40
Shoulder Taps
Jogging in Place
Butt Kicks
41
Water Break for 10 Minutes
Main workout
Body Squat
Jump Squat
Lunges
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Glute Bridges
Calf Raises
Shuttle Run
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Lateral Shuffles
Water Break for 10 Minutes
Main Work-out
Jump Squat
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Box Jump
Single-Leg Stance
Standing Calf Raises
45
Forward and Side Lunges
Bird-dogs
Wall Sit
46
Cooldown
Tri-cep Stretch
Shoulder Stretch
Cobra Stretch
Cat-Cow Stretch
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Ham String Stretch
Cobra Stretch
Calf Stretch
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Deep Breathing
Quadriceps Stretch
Calf Stretch
Hip Flexor Stretch
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Day 4 Recreational/Cross Training Exercises
Skill Target: Stamina, Coordination, Flexibility
Warm Up
Basic Stretching
Brisk Walking
Choose Which you Prefer: Cycling, Running, Swimming
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Water Break for 10 Minutes
Choose which you prefer: Play Catch, Jump Rope, Juggling
Water Break for 10 Minutes
Yoga
Cooldown Basic Stretching
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Day 1 Upper, Core, Lower Body Training Exercise
Skill Target: Power
Warm Up
Head Stretch
Jumping Jacks
Shoulder Rolls
52
Arm Circles
Wrist Circles
Leg Swing
High Knees
53
Shoulder Taps
Jogging in Place
Butt Kicks
54
Main Work-out
Knee Push Up
Tri-cep Dips
Wide Push Up
55
Regular Push Up
Super Man Exercise
Push Ups
Plank Shoulder Taps
56
Tri-cep Dips
Wide Grip Push Ups
Body Weight Rows
Superman Holds
57
Water Break for 5 Minutes
Main Work-out
Low Plank
High Plank
Crunches
58
Leg Raise
Mountain Climbers
Bicycle Crunches
Russian Twist
59
Flutter Kicks
Side Plank
Superman Holds
60
Hollow Body Hold
High Knees
Plank Jacks
Burpees
61
Water Break for 10 Minutes
Main workout
Body Squat
Jump Squat
Lunges
62
Glute Bridges
Calf Raises
Shuttle Run
63
Lateral Shuffles
Jump Squat
64
Box Jump
Single-Leg Stance
Standing Calf Raises
65
Forward and Side Lunges
Bird-dogs
Wall Sit
66
Cooldown
Tri-cep Stretch
Shoulder Stretch
Cobra Stretch
Cat-Cow Stretch
67
Ham String Stretch
Cobra Stretch
Calf Stretch
68
Deep Breathing
Quadriceps Stretch
Calf Stretch
Hip Flexor Stretch
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Day 1: Upper Body Training Exercise
The described workout routine includes a series of exercises targeting various
muscle groups, particularly focusing on the upper body and core. Here’s a
breakdown of the purpose and benefits of each exercise in the routine:
### Purpose and Benefits
1. *Knee Push-Ups*
- *Purpose:* Build upper body strength, especially in the chest, shoulders, and
triceps.
- *Benefits:* Good for beginners to develop strength before progressing to
standard push-ups, improves muscle endurance, and stabilizes the core.
2. *Triceps Dips*
- *Purpose:* Target the triceps muscles on the back of the upper arm.
- *Benefits:* Enhance upper body strength, improve arm muscle definition, and
support overall arm functionality.
3. *Wide Push-Ups*
- *Purpose:* Emphasize the chest muscles (pectorals) more than regular push-
ups.
- *Benefits:* Increase chest strength and muscle mass, enhance shoulder
stability, and improve overall push-up performance.
4. *Regular Push-Ups*
- *Purpose:* Work the chest, shoulders, triceps, and core.
- *Benefits:* Build upper body strength, enhance muscular endurance, and
promote core stability.
5. *Superman Exercise*
- *Purpose:* Strengthen the lower back, glutes, hamstrings, and shoulders.
- *Benefits:* Improve posture, reduce the risk of back injuries, and enhance
overall core stability and strength.
### Additional Exercises in the Second Session
1. *Push-Ups*
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- *Purpose:* Same as above for regular push-ups.
- *Benefits:* Reinforce muscle endurance and strength.
2. *Plank Shoulder Taps*
- *Purpose:* Engage the core, shoulders, and arms while maintaining balance.
- *Benefits:* Improve core stability, enhance shoulder strength, and develop
coordination.
3. *Tri-cep Dips*
- *Purpose:* Same as above for triceps dips.
- *Benefits:* Increase arm strength and muscle tone.
4. *Wide Grip Push-Ups*
- *Purpose:* Same as above for wide push-ups.
- *Benefits:* Increase chest muscle engagement.
5. *Bodyweight Rows*
- *Purpose:* Strengthen the back, biceps, and shoulders.
- *Benefits:* Improve upper body strength, enhance back muscle definition, and
support shoulder health.
6. *Superman Holds*
- *Purpose:* Similar to the Superman exercise, focusing on the lower back and
core.
- *Benefits:* Increase back strength, improve posture, and support spinal health.
### Overall Benefits of the Routine
- *Muscle Strength and Endurance:* The routine targets multiple muscle groups,
promoting overall muscle strength and endurance.
- *Core Stability:* Many exercises engage the core, improving balance and
stability.
- *Flexibility and Posture:* Exercises like the Superman hold help improve posture
and flexibility, particularly in the back.
- *Time-Efficient:* The routine is structured to maximize workout time, ensuring a
comprehensive workout within a short duration.
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- *Minimal Equipment:* Most exercises use body weight, making the routine
accessible without the need for specialized equipment.
In summary, this workout routine offers a well-rounded approach to building
strength, enhancing muscle endurance, and improving overall physical fitness,
particularly focusing on the upper body and core.
Day 2: Core Training Exercise
This workout routine is a comprehensive core and cardio workout designed to
improve core strength, stability, and cardiovascular fitness. Here’s a breakdown of
the purpose and benefits of each exercise included in the routine:
### Core Strength and Stability
1. *Low Plank* and *High Plank*: Both of these exercises target the core,
improving stability and strength in the abdominals, back, and shoulders.
2. *Crunches*: Focus on strengthening the rectus abdominis (the "six-pack"
muscles).
3. *Leg Raise*: Targets the lower abdominal muscles and helps improve hip flexor
strength.
4. *Bicycle Crunches*: Engage the obliques and help improve rotational core
strength.
5. *Russian Twists*: Work the obliques and help improve rotational stability and
strength.
6. *Flutter Kicks*: Target the lower abdominal muscles and help improve hip
flexor endurance.
7. *Side Plank*: Focus on the obliques and improve lateral core stability.
8. *Superman Holds*: Strengthen the lower back, glutes, and shoulders.
9. *Hollow Body Hold*: Engage the entire core, including the lower back and deep
abdominal muscles.
### Cardiovascular Fitness and Full-Body Strength
1. *Mountain Climbers*: Provide a cardiovascular challenge while engaging the
core, shoulders, and legs.
2. *High Knees*: Improve cardiovascular fitness and lower body strength.
3. *Plank Jacks*: Combine the benefits of a plank with a cardiovascular element,
engaging the core, shoulders, and legs.
4. *Burpees*: Offer a full-body workout, improving cardiovascular fitness,
strength, and endurance.
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### Overall Benefits
- *Improved Core Strength*: A strong core enhances balance, stability, and posture,
and helps prevent injuries.
- *Enhanced Cardiovascular Health*: Exercises like mountain climbers, high
knees, plank jacks, and burpees elevate heart rate, improving cardiovascular
endurance and fitness.
- *Increased Muscle Endurance*: Repetitive sets and reps enhance muscular
endurance, allowing you to perform physical activities for longer periods without
fatigue.
- *Calorie Burning and Weight Management*: The combination of strength and
cardio exercises helps burn calories and can assist in weight management.
- *Functional Fitness*: Many of these exercises mimic everyday movements,
improving overall functional strength and making daily activities easier.
This routine, with its structured sets and reps, ensures a balanced approach to
fitness, combining strength, endurance, and cardiovascular training for
comprehensive physical health benefits.
Day 3: Lower Body Training Exercise
This workout routine combines a variety of exercises aimed at improving lower
body strength, cardiovascular endurance, and overall fitness. Here are the purposes
and benefits of each exercise:
1. *Body Squats (4 sets, 16 reps)*:
- *Purpose*: Strengthen the quadriceps, hamstrings, glutes, and core.
- *Benefits*: Enhances leg strength, promotes balance, and improves overall
lower body muscular endurance.
2. *Jump Squats (4 sets, 16 reps and 3 sets, 16 reps)*:
- *Purpose*: Increase explosive power and strength in the lower body.
- *Benefits*: Improves vertical jump, cardiovascular fitness, and burns more
calories.
3. *Lunges (4 sets, 12 reps)*:
- *Purpose*: Target the quadriceps, hamstrings, glutes, and calves.
- *Benefits*: Enhances balance, coordination, and unilateral leg strength.
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4. *Glute Bridges (4 sets, 12 reps)*:
- *Purpose*: Strengthen the glutes, hamstrings, and lower back.
- *Benefits*: Improves hip mobility, core stability, and reduces lower back pain.
5. *Calf Raises (5 sets, 16 reps and 4 sets, 15 reps)*:
- *Purpose*: Strengthen the calves.
- *Benefits*: Enhances ankle stability and lower leg strength.
6. *Shuttle Run (5 sets, 16 reps)*:
- *Purpose*: Improve cardiovascular fitness and agility.
- *Benefits*: Increases speed, endurance, and overall athletic performance.
7. *Lateral Shuffles (4 sets, 16 reps)*:
- *Purpose*: Enhance lateral movement and agility.
- *Benefits*: Improves coordination, balance, and cardiovascular endurance.
8. *Box Jumps (4 sets, 16 reps)*:
- *Purpose*: Increase lower body explosive power.
- *Benefits*: Enhances leg strength, coordination, and plyometric ability.
9. *Single-leg Stance (4 sets, 15 reps)*:
- *Purpose*: Improve balance and stability.
- *Benefits*: Strengthens stabilizer muscles and enhances proprioception.
10. *Forward and Side Lunges (4 sets, 15 reps)*:
- *Purpose*: Target multiple leg muscles and improve functional movement.
- *Benefits*: Enhances leg strength, flexibility, and balance.
11. *Bird-dogs (4 sets, 16 reps)*:
- *Purpose*: Strengthen the core, lower back, and glutes.
- *Benefits*: Improves core stability, balance, and reduces the risk of injury.
12. *Wall Sit (2 sets, 8 reps)*:
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- *Purpose*: Build isometric strength in the lower body.
- *Benefits*: Increases endurance in the quadriceps, hamstrings, and glutes.
*Overall Benefits*:
- *Cardiovascular Fitness*: Exercises like shuttle runs and jump squats elevate the
heart rate and improve cardiovascular health.
- *Muscular Strength and Endurance*: Repeated sets and reps of these exercises
build muscle strength and endurance in the lower body.
- *Balance and Stability*: Single-leg exercises and bird-dogs enhance balance and
stability, which are crucial for overall functional fitness.
- *Flexibility and Mobility*: Dynamic movements like lunges and glute bridges
improve joint flexibility and range of motion.
- *Explosive Power*: Plyometric exercises like jump squats and box jumps boost
lower body power, beneficial for athletic performance.
This routine is well-rounded, targeting various aspects of fitness to promote overall
lower body strength, endurance, and functional ability.
Day 4: Recreational/Cross Training Exercise
Here's a breakdown of the schedule and the benefits of each activity:
### Schedule Overview
1. *Cycling, Running, Swimming (9:20 – 9:45, 25 minutes)*
- *Focus:* Stamina
- *Benefits:* Improves cardiovascular health, enhances endurance, burns
calories, strengthens muscles, and boosts mood.
2. *Water Break (9:45 – 9:55, 10 minutes)*
- *Benefits:* Hydrates the body, prevents cramps, aids in muscle recovery, and
maintains performance.
3. *Choose Activity: Play Catch, Jump Rope, Juggling (9:55 – 10:20, 25 minutes)*
- *Focus:* Coordination
- *Benefits:*
- *Play Catch:* Enhances hand-eye coordination, improves reaction time, and is
a fun way to stay active.
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- *Jump Rope:* Boosts coordination, agility, and cardiovascular health, tones
muscles, and improves footwork.
- *Juggling:* Enhances hand-eye coordination, concentration, and dexterity.
4. *Water Break (10:20 – 10:30, 10 minutes)*
- *Benefits:* Same as above, maintaining hydration and aiding recovery.
5. *Yoga (10:30 – 10:55, 25 minutes)*
- *Focus:* Flexibility
- *Benefits:* Increases flexibility, improves balance and posture, reduces stress,
enhances mental clarity, and promotes relaxation.
6. *Cooldown Basic Stretching (10:55 – 11:00, 5 minutes)*
- *Benefits:* Prevents injury, reduces muscle stiffness, aids in the recovery
process, and enhances overall flexibility.
### Overall Benefits
- *Total Duration:* 105 minutes
- *Comprehensive Fitness:* This schedule incorporates cardiovascular endurance
(stamina), coordination activities, flexibility exercises, and adequate hydration
breaks.
- *Holistic Health:* Engaging in a variety of exercises supports overall physical
fitness, mental well-being, and injury prevention.
- *Balanced Routine:* Balances high-intensity activities with periods of rest and
recovery, ensuring sustained energy levels and reduced risk of burnout.
Day 5: Upper, Core, Lower Training Exercise
This workout routine offers a comprehensive and balanced approach to fitness,
providing numerous benefits across different areas:
### Benefits:
1. *Strength and Muscle Building*:
- *Push-Ups, Triceps Dips, Bodyweight Rows, and Plank Shoulder Taps*: These
exercises target major upper body muscles including the chest, shoulders, triceps,
and back.
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- *Superman Exercises and Holds*: Strengthen the lower back, glutes, and core
muscles.
- *Leg Exercises (Squats, Lunges, Glute Bridges, Calf Raises)*: Build strength in
the legs, glutes, and core.
2. *Cardiovascular Health*:
- *High-Intensity Moves (Mountain Climbers, High Knees, Plank Jacks,
Burpees)*: Improve cardiovascular endurance, burn calories, and enhance overall
heart health.
- *Shuttle Run and Lateral Shuffles*: Provide a good cardio workout, improving
agility and speed.
3. *Core Strength*:
- *Crunches, Leg Raises, Bicycle Crunches, Russian Twists, Flutter Kicks,
Hollow Body Hold*: Focus on the core muscles, which are essential for overall
stability and strength.
4. *Flexibility and Balance*:
- *Bird-Dogs and Single-Leg Stance*: Enhance balance and coordination.
- *Side Plank and Wall Sit*: Improve core stability and lower body strength.
5. *Endurance and Stamina*:
- The varied structure of exercises with minimal rest periods keeps the heart rate
up, improving muscular endurance and overall stamina.
6. *Efficiency*:
- The workout is structured to fit within an hour, making it time-efficient while
still comprehensive.
### Overall Impact:
This routine is well-rounded, promoting overall fitness, strength, endurance, and
cardiovascular health. It is suitable for intermediate to advanced fitness levels,
given the intensity and variety of exercises. Additionally, the structured water
breaks ensure proper hydration and a manageable pace.
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