One-Month

Workout Plan
Tuesday-Thursday 4:00-5:00 P.M.

Group Members Initial Body Mass Index (BMI) Final Body Mass Index

Balagulan, J.
Cachuela, S.
Duran, L.
Estoquia, C.
Paches, J.
Pariss, I.
Tubera, A.
 Week 1

Tuesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 8-30 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 8-30 1s up 1s down
Chest Push-ups 3 sets 8-30 2s up 2s down
Calves Calf raises 3 sets 8-30 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 8-30 1s up 3s down
Forearms Raised Arm Circles 3 sets 8-30
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Wednesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 8-30 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 8-30 1s up 1s down
Chest Push-ups 3 sets 8-30 2s up 2s down
Calves Calf raises 3 sets 8-30 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 8-30 1s up 3s down
Forearms Raised Arm Circles 3 sets 8-30
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Friday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 8-30 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 8-30 1s up 1s down
Chest Push-ups 3 sets 8-30 2s up 2s down
Calves Calf raises 3 sets 8-30 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 8-30 1s up 3s down
Forearms Raised Arm Circles 3 sets 8-30
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Monday, Thursday, Saturday and Sunday

Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc
 Week 2

Tuesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 10-40 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 10-40 1s up 1s down
Chest Push-ups 3 sets 10-40 2s up 2s down
Calves Calf raises 3 sets 10-40 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 10-40 1s up 3s down
Forearms Raised Arm Circles 3 sets 10-40
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Wednesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 10-40 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 10-40 1s up 1s down
Chest Push-ups 3 sets 10-40 2s up 2s down
Calves Calf raises 3 sets 10-40 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 10-40 1s up 3s down
Forearms Raised Arm Circles 3 sets 10-40
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Friday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 10-40 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 10-40 1s up 1s down
Chest Push-ups 3 sets 10-40 2s up 2s down
Calves Calf raises 3 sets 10-40 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 10-40 1s up 3s down
Forearms Raised Arm Circles 3 sets 10-40
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Monday, Thursday, Saturday and Sunday

Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc
 Week 3

Tuesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 12-50 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 12-50 1s up 1s down
Chest Push-ups 3 sets 12-50 2s up 2s down
Calves Calf raises 3 sets 12-50 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 12-50 1s up 3s down
Forearms Raised Arm Circles 3 sets 12-50
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Wednesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 12-50 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 12-50 1s up 1s down
Chest Push-ups 3 sets 12-50 2s up 2s down
Calves Calf raises 3 sets 12-50 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 12-50 1s up 3s down
Forearms Raised Arm Circles 3 sets 12-50
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Friday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 12-50 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 12-50 1s up 1s down
Chest Push-ups 3 sets 12-50 2s up 2s down
Calves Calf raises 3 sets 12-50 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 12-50 1s up 3s down
Forearms Raised Arm Circles 3 sets 12-50
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Monday, Thursday, Saturday and Sunday

Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc
 Week 4

Tuesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 14-60 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 14-60 1s up 1s down
Chest Push-ups 3 sets 14-60 2s up 2s down
Calves Calf raises 3 sets 14-60 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 14-60 1s up 3s down
Forearms Raised Arm Circles 3 sets 14-60
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Wednesday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 14-60 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 14-60 1s up 1s down
Chest Push-ups 3 sets 14-60 2s up 2s down
Calves Calf raises 3 sets 14-60 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 14-60 1s up 3s down
Forearms Raised Arm Circles 3 sets 14-60
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Friday
Body Part Exercise Quantity Number reps Tempo Body Fat Percentage
Initial Final
Waist Sit-ups 3 sets 14-60 1s up 1s down
Shoulders Plank Shoulder Taps 3 sets 14-60 1s up 1s down
Chest Push-ups 3 sets 14-60 2s up 2s down
Calves Calf raises 3 sets 14-60 X132 (1s squeeze at the top, 3s negative, 2s pause at the bottom)
Thighs/legs Sumo Squats 3 sets 14-60 1s up 3s down
Forearms Raised Arm Circles 3 sets 14-60
Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc

Monday, Thursday, Saturday and Sunday

Zumba: 15 minutes, cardio: 15 minutes- jogging, high knees, butt kicks, etc