Personal Fitness Program
April 4, 2011
A.) Warm Up
Exercise Set 1 Set2
1.) Jump Rope 1:30 1:30
2.) Step Ups 100 50
B.) Work Out
Exercise Set 1 Set 2
1.) Power Squats 135/10 135/10
2.) Leg Press 110/15 110/15
3.) Roman Chair 10 5
C.) Cool Down
Exercise Set 1 Set 2
1.) Leg Stretch L/R 1:00L 1:00R
2.) Butterflies 1:00
3.) Stand and Reach 1:00
Exercise Set 1 Set2
1.) Jump Rope 1:30 1:30
2.) Step Ups 100 50
B.) Work Out
Exercise Set 1 Set 2
1.) Power Squats 135/10 135/10
2.) Leg Press 110/15 110/15
3.) Roman Chair 10 5
C.) Cool Down
Exercise Set 1 Set 2
1.) Leg Stretch L/R 1:00L 1:00R
2.) Butterflies 1:00
3.) Stand and Reach 1:00
April 5, 2011
A.) Warm up
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work out
Exercise Set 1 Set 2
1.) Squats 185/12 185/10
2.) Lunges 40-40/3 40-40/3
3.) Calf Raises 25 25
C.) Cool Down
Exercise Set 1 Set 2
1.) Butterflies 1:00 1:00
2.) Stand and 1:00 1:00
Reach Leg
Stretch.
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work out
Exercise Set 1 Set 2
1.) Squats 185/12 185/10
2.) Lunges 40-40/3 40-40/3
3.) Calf Raises 25 25
C.) Cool Down
Exercise Set 1 Set 2
1.) Butterflies 1:00 1:00
2.) Stand and 1:00 1:00
Reach Leg
Stretch.
April 6, 2011
A.) Warm Up
Exercise Set 1 Set 2
1.) Jump Rope 1:30 1:30
2.) Step Ups 75 75
B.) Work Out
Exercise Set 1 Set 2
1.) Bench Press 135/5 135/5
2.) Push Ups 25 25
3.) Bicep Curls 65/8 65/8
C.) Cool Down
1.) R/L Arm Kung Fu 1:00/R 1:00/L
2.) R/L Hammer Lock 1:00/R 1:00/L
3.) Arm Circles 20/F 20/B
Exercise Set 1 Set 2
1.) Jump Rope 1:30 1:30
2.) Step Ups 75 75
B.) Work Out
Exercise Set 1 Set 2
1.) Bench Press 135/5 135/5
2.) Push Ups 25 25
3.) Bicep Curls 65/8 65/8
C.) Cool Down
1.) R/L Arm Kung Fu 1:00/R 1:00/L
2.) R/L Hammer Lock 1:00/R 1:00/L
3.) Arm Circles 20/F 20/B
April 11, 2011
A.) Warm Up
Exercise Set 1 Set2
1.) Jump Rope 1:30 1:30
2.) Step Ups 100 50
B.) Work Out
Exercise Set 1 Set 2
1.) Power Squats 135/10 135/10
2.) Leg Press 110/15 110/15
3.) Roman Chair 10 5
C.) Cool Down
Exercise Set 1 Set 2
1.) Leg Stretch L/R 1:00L 1:00R
2.) Butterflies 1:00
3.) Stand and Reach 1:00
Exercise Set 1 Set2
1.) Jump Rope 1:30 1:30
2.) Step Ups 100 50
B.) Work Out
Exercise Set 1 Set 2
1.) Power Squats 135/10 135/10
2.) Leg Press 110/15 110/15
3.) Roman Chair 10 5
C.) Cool Down
Exercise Set 1 Set 2
1.) Leg Stretch L/R 1:00L 1:00R
2.) Butterflies 1:00
3.) Stand and Reach 1:00
April 13, 2011
A.) Warm Up
Exercise Set 1 Set 2
1.) Jump Rope 1:30 1:30
2.) Step Ups 75 75
B.) Work Out
Exercise Set 1 Set 2
1.) Bench Press 135/5 135/5
2.) Push Ups 20 20
3.) Bicep Curls 65/8 65/8
C.) Cool Down
1.) R/L Arm Kung Fu 1:00/R 1:00/L
2.) R/L Hammer Lock 1:00/R 1:00/L
3.) Arm Circles 20/F 20/B
Exercise Set 1 Set 2
1.) Jump Rope 1:30 1:30
2.) Step Ups 75 75
B.) Work Out
Exercise Set 1 Set 2
1.) Bench Press 135/5 135/5
2.) Push Ups 20 20
3.) Bicep Curls 65/8 65/8
C.) Cool Down
1.) R/L Arm Kung Fu 1:00/R 1:00/L
2.) R/L Hammer Lock 1:00/R 1:00/L
3.) Arm Circles 20/F 20/B
April 14, 2011
A.) Warm Up
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work Out
Exercise Set 1 Set 2
1.)Sit and Lift(barbell) 15L/R 15L/R
2.) 1 Arm Bend Over 10L/R 10L/R
and Roll
C.) Cool Down
Exercise Set 1 Set 2
1.) Bend and Reach :30 :30
2.) Kung Fu 1:00L 1:00R
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work Out
Exercise Set 1 Set 2
1.)Sit and Lift(barbell) 15L/R 15L/R
2.) 1 Arm Bend Over 10L/R 10L/R
and Roll
C.) Cool Down
Exercise Set 1 Set 2
1.) Bend and Reach :30 :30
2.) Kung Fu 1:00L 1:00R
April 18, 2011
A.) Warm Up
Exercise Set 1 Set2
1.) Jump Rope 1:30 1:30
2.) Step Ups 100 50
B.) Work Out
Exercise Set 1 Set 2
1.) Power Squats 135/10 135/10
2.) Leg Press 110/15 110/15
3.) Roman Chair 10 5
C.) Cool Down
Exercise Set 1 Set 2
1.) Leg Stretch L/R 1:00L 1:00R
2.) Butterflies 1:00
3.) Stand and Reach 1:00m Up
Exercise Set 1 Set2
1.) Jump Rope 1:30 1:30
2.) Step Ups 100 50
B.) Work Out
Exercise Set 1 Set 2
1.) Power Squats 135/10 135/10
2.) Leg Press 110/15 110/15
3.) Roman Chair 10 5
C.) Cool Down
Exercise Set 1 Set 2
1.) Leg Stretch L/R 1:00L 1:00R
2.) Butterflies 1:00
3.) Stand and Reach 1:00m Up
April 19, 2011
A.) Warm Up
Exercise Set 1 Set 2
1.) Jump Rope 1:30 1:30
2.) Step Ups 75 75
B.) Work Out
Exercise Set 1 Set 2
1.) Bench Press 135/5 135/5
2.) Push Ups 25 25
3.) Bicep Curls 65/8 65/8
C.) Cool Down
1.) R/L Arm Kung Fu 1:00/R 1:00/L
Exercise Set 1 Set 2
1.) Jump Rope 1:30 1:30
2.) Step Ups 75 75
B.) Work Out
Exercise Set 1 Set 2
1.) Bench Press 135/5 135/5
2.) Push Ups 25 25
3.) Bicep Curls 65/8 65/8
C.) Cool Down
1.) R/L Arm Kung Fu 1:00/R 1:00/L
April 20, 2011
A.) Warm up
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work out
Exercise Set 1 Set 2
1.) Squats 185/12 185/10
2.) Lunges 40-40/3 40-40/3
3.) Calf Raises 25 25
C.) Cool Down
Exercise Set 1 Set 2
1.) Butterflies 1:00 1:00
2.) Stand and 1:00 1:00
Reach Leg
Stretch.
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work out
Exercise Set 1 Set 2
1.) Squats 185/12 185/10
2.) Lunges 40-40/3 40-40/3
3.) Calf Raises 25 25
C.) Cool Down
Exercise Set 1 Set 2
1.) Butterflies 1:00 1:00
2.) Stand and 1:00 1:00
Reach Leg
Stretch.
April 25, 2011
A.) Warm Up
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work Out
Exercise Set 1 Set 2
1.)Sit and Lift(barbell) 15L/R 15L/R
2.) 1 Arm Bend Over 10L/R 10L/R
and Roll
C.) Cool Down
Exercise Set 1 Set 2
1.) Bend and Reach :30 :30
2.) Kung Fu 1:00L 1:00R
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work Out
Exercise Set 1 Set 2
1.)Sit and Lift(barbell) 15L/R 15L/R
2.) 1 Arm Bend Over 10L/R 10L/R
and Roll
C.) Cool Down
Exercise Set 1 Set 2
1.) Bend and Reach :30 :30
2.) Kung Fu 1:00L 1:00R
April 26, 2011
A.) Warm up
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work out
Exercise Set 1 Set 2
1.) Power Squats 185/12 185/10
2.) Lunges 40L-40R/3 40L-40R/3
3.) Calf Raises 25 25
C.) Cool Down
Exercise Set 1 Set 2
1.) Butterflies 1:00 1:00
2.) Stand and 1:00 1:00
Reach Leg
Stretch.
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work out
Exercise Set 1 Set 2
1.) Power Squats 185/12 185/10
2.) Lunges 40L-40R/3 40L-40R/3
3.) Calf Raises 25 25
C.) Cool Down
Exercise Set 1 Set 2
1.) Butterflies 1:00 1:00
2.) Stand and 1:00 1:00
Reach Leg
Stretch.
April 27, 2011
A.) Warm Up
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work Out
Exercise Set 1 Set 2
1.)Sit and Lift(barbell) 15L/R 15L/R
2.) 1 Arm Bend Over 10L/R 10L/R
and Roll
3.) Bench Press 135/8 135/5
C.) Cool Down
Exercise Set 1 Set 2
1.) Bend and Reach :30 :30
2.) Kung Fu 1:00L 1:00R
Exercise Set 1 Set 2
1.) Step Ups 100 100
2.) Jump Rope 1:30 1:30
B.) Work Out
Exercise Set 1 Set 2
1.)Sit and Lift(barbell) 15L/R 15L/R
2.) 1 Arm Bend Over 10L/R 10L/R
and Roll
3.) Bench Press 135/8 135/5
C.) Cool Down
Exercise Set 1 Set 2
1.) Bend and Reach :30 :30
2.) Kung Fu 1:00L 1:00R
