My Personal Fitness
Week 1
April 4,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 135lb/8 135lb/8 135lb/8
Incline Press 75lb/8 75lb/8 75lb/8
Push-ups 15 15 15
Curl-ups 25 25
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 135lb/8 135lb/8 135lb/8
Incline Press 75lb/8 75lb/8 75lb/8
Push-ups 15 15 15
Curl-ups 25 25
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
April 5,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/8 135lb/8
Leg raises 80lb/15
Toe Raises 35lb/20 35lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/8 135lb/8
Leg raises 80lb/15
Toe Raises 35lb/20 35lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
April 6,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 135lb/10 135lb/10
Incline Press 75lb/15 75lb/15
Push-ups 15 15
Curl-ups 25 25
Pull-ups 4 4
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 135lb/10 135lb/10
Incline Press 75lb/15 75lb/15
Push-ups 15 15
Curl-ups 25 25
Pull-ups 4 4
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Week 2
April 11,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/8 135lb/8
Leg raises 80lb/15
Toe Raises 35lb/20 35lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/8 135lb/8
Leg raises 80lb/15
Toe Raises 35lb/20 35lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
April 12,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 135lb/8 135lb/8
Incline Press 75lb/15 75lb/15
Push-ups 15 15
Curl-ups 25 25
Pull-ups 4 4
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 135lb/8 135lb/8
Incline Press 75lb/15 75lb/15
Push-ups 15 15
Curl-ups 25 25
Pull-ups 4 4
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
April 13,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/10 135lb/10
Leg raises 90lb/15
Toe Raises 45lb/20 45lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/10 135lb/10
Leg raises 90lb/15
Toe Raises 45lb/20 45lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Week 3
April 18,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Work-out (15 mins)
wii canoe
wii cycling
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Intense breathing
Set 1 Set 2 Set 3
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Work-out (15 mins)
wii canoe
wii cycling
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Intense breathing
April 19, 2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Work-out (15 mins)
wii Tennis
wii Baseball
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Intense breathing
Set 1 Set 2 Set 3
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Work-out (15 mins)
wii Tennis
wii Baseball
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Intense breathing
April 20, 2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Work-out (15 mins)
wii Basketball
wii Cycling
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Intense breathing
Set 1 Set 2 Set 3
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Work-out (15 mins)
wii Basketball
wii Cycling
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Intense breathing
Week 4
April 25,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 155lb/8 155lb/8
Incline Press 75lb/15 75lb/15
Push-ups 15 15
Curl-ups 25 25
Pull-ups 4 4
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 155lb/8 155lb/8
Incline Press 75lb/15 75lb/15
Push-ups 15 15
Curl-ups 25 25
Pull-ups 4 4
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
April 26,2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/10 135lb/10
Leg press 90lb/15 90lb/15
Leg curls 90lb/20 90lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
Work-out (15 mins)
Squats 135lb/10 135lb/10
Leg press 90lb/15 90lb/15
Leg curls 90lb/20 90lb/20
6 inches 10 10
Incline sit-ups 20
Cool Down (3-5 mins)
Leg Stretch R 30sec
Leg Stretch L 30sec
R knee to chest 30 sec
L knee to chest 30 sec
April 27, 2011
Warm up(3-5 mins)
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 155lb/8 155lb/8
Incline Press 75lb/15 75lb/15
Tricep Dip 15 15
Curl-ups 25 25
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
Set 1 Set 2 Set 3
Step ups 25
Jump Rope 1min
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 25
Arm Rotation Bckwd 25
Work-out (15 mins)
Bench Press 155lb/8 155lb/8
Incline Press 75lb/15 75lb/15
Tricep Dip 15 15
Curl-ups 25 25
Cool Down (3-5 mins)
Kung Fu Stretch R arm 30sec
Kung Fu Stretch L arm 30sec
Arm Rotation fwd 30
Arm Rotation Bckwd 30
Tricep Stretch R arm 30 sec
Tricep Stretch L arm 30 sec
