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The document outlines a two-day workout plan focusing on core and pushing exercises. Each day includes a warm-up, workout routines with specific exercises and rest intervals, and a cool-down routine. Participants are encouraged to record their performance in terms of time or repetitions for each exercise.

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yannik.saida
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16 views1 page

Document PDF 3

The document outlines a two-day workout plan focusing on core and pushing exercises. Each day includes a warm-up, workout routines with specific exercises and rest intervals, and a cool-down routine. Participants are encouraged to record their performance in terms of time or repetitions for each exercise.

Uploaded by

yannik.saida
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

DAILY​ ​TRACKING

DAY​ ​1

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Foundation


Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Diaphragm​ ​breathing​ ​-​ ​could​ ​you


do​ ​30​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​30​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​20


seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​10


seconds​ ​on​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Pushing​ ​101


Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Push-ups-​ ​ ​were​ ​you​ ​able​ ​to


complete​ ​10​ ​reps?

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20


seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20


seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10


seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​2

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Foundation


Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.

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