My Personal Fitness Program

Monday's date April 4,2011

A] Warm-up(3-5 )     set1     set2
1.Jumprope                   100
2.Stepups                       2:00 min


B] WORK OUT (15 MIN)    set1     set2    set3
1.Benchpress                           80/10 80/10 80/10
2.push ups                                 5            5           5
3.curl ups                                  10           10         10




C] Cool Down (3-5 min)  set1   set2  set 3 
1. kong fu r/l arm        60 count 
2.arm ovr head             60 count



April 5,2011
A.warm-up            set1    set2  set 3
1.arm circles          20f  20b
2.leg streches             2:00 min
3.butterflys                 2:00 min




B] work out        sit ups                   15        15          15
lunges                        20
leg lifts                90/10  90/10  90/10


C] Cool-Down
1.butterflys
2.leg stratches



April 6,2011set1    set2    set3
A]warm up
1arm cicles   20f   20b
2kung fu       2:00



work out
1.bench press
2.Curl ups
3.push ups



cool down       set1   set2   set3
1.arm circles 20f  20b 
2.kung fu  2:oo


week 2
april11,2011

warm up
butterflys          2:oo min
leg streaches   2:oo min
toe tuches         2:oo min


work out           set1       set2       set3
lunges            20
leg lifts            80/10    80/10    80/10
squats            20


cool down
butterflys   2:00 min
leg stretches  2:oo min
toe touches   2:00 min


april18,2011

warmup       2:00 min
junp rope        fb 20
leg streaches

work out          set1    set2   set3
lunges            20
leg lifts           90/10   90/10  90/10
sit ups             15            15         15

cool down
leg stretches    60 count
butterflys        60 count


april 19,2011
warm up