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Personal Training Plan

Sheena Jane Solante Sava's 12-day personal training program for weeks 1 and 2 focuses on warming up, core exercises, muscular endurance, speed and agility, resistance training, and cooling down. The program increases the intensity and duration of exercises in weeks 3 and 4 by raising sets from 1 to 2 or 3, reps from 10 to 12 or 15 to 20 or 30, and durations from 20 to 30 seconds.

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A G Rodavlas
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153 views3 pages

Personal Training Plan

Sheena Jane Solante Sava's 12-day personal training program for weeks 1 and 2 focuses on warming up, core exercises, muscular endurance, speed and agility, resistance training, and cooling down. The program increases the intensity and duration of exercises in weeks 3 and 4 by raising sets from 1 to 2 or 3, reps from 10 to 12 or 15 to 20 or 30, and durations from 20 to 30 seconds.

Uploaded by

A G Rodavlas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PERSONAL TRAINING PROGRAM

NAME: Sheena Jane Solante Sava


WEEK: 1 and 2
GOALS:

DAYS: 12 (rest day every Sunday)


WARM-UP
Exercise Sets Duration/Reps
Head Rolls 1 10 reps each direction
Side Arm Raise 1 20 reps
Torsos Twist 1 20 seconds
Single Leg Hip 1 10 reps each direction
Rotation
Calf Raises 1 15 reps
CORE
Exercise Sets Reps Tempo Rest
Flutter kicks 2 12 Medium 5 seconds
Mountain Climber 2 15 Medium 5 seconds
MUSCULAR ENDURANCE
Exercise Sets Reps Tempo Rest
Sit-ups 1 10 Medium 5 seconds
Plank 1 20 Medium 5 seconds
SPEED/AGILITY
Exercise Sets Reps Tempo Rest
Linear F/B bound 2 12 Fast 5 seconds
1 Leg Jump Cuts 2 12 Fast 5 seconds
(lateral)
RESISTANCE
Exercise Sets Reps Tempo Rest
Body Weight 1 10 Medium 5 seconds
Squats
Reverse Lunges 1 12 Medium 5 seconds
COOL DOWN
Exercise Sets Duration
Light jogging or 1 40 seconds
walking
Upper body 1 20 seconds
stretches
 Seated Forward 1 20 seconds
Bend
Knee-to-Chest Pose 1 20 seconds
PERSONAL TRAINING PROGRAM
NAME: Sheena Jane Solante Sava
WEEK: 3 and 4
GOALS:

DAYS: 12 (rest day every Sunday)


WARM-UP
Exercise Sets Duration/Reps
Head Rolls 1 20 reps each direction
Side Arm Raise 1 30 reps
Torsos Twist 1 30 seconds
Single Leg Hip 1 20 reps each direction
Rotation
Calf Raises 1 30 reps
CORE
Exercise Sets Reps Tempo Rest
Crunch 3 12 Medium 5 seconds
Mountain Climber 3 15 Medium 5 seconds
MUSCULAR ENDURANCE
Exercise Sets Reps Tempo Rest
Sit-ups 2 10 Medium 5 seconds
Plank 2 20 Medium 5 seconds
SPEED/AGILITY
Exercise Sets Reps Tempo Rest
Linear F/B bound 3 12 Fast 5 seconds
1 Leg Jump Cuts 3 12 Fast 5 seconds
(lateral)
RESISTANCE
Exercise Sets Reps Tempo Rest
Body Weight 2 10 Medium 5 seconds
Squats
Reverse Lunges 2 12 Medium 5 seconds
COOL DOWN
Exercise Sets Duration
Light jogging or 1 30 seconds
walking
Upper body 1 30 seconds
stretches
 Seated Forward 1 30 seconds
Bend
Knee-to-Chest Pose 1 30 seconds

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