My Personal Fitness Plan (2 days)
Sharon Lim Coach Riley's P6
Day 1 total of 1 hr
Warm Up - 5 mins Total
- Jumping Jacks for 1 min at a fast tempo (with 5 sec transition)
- High kicks (30 sec each leg) 1 min total at a fast tempo(with 5 sec transition)
- Push Ups 1 min (20 sec transition) at a moderate tempo
- Sit Ups for 1 min and 30 secs at a moderate tempo
Stretches - 4 mins Total
- Back bend/ bridge 40 sec (10 sec transition)
- Split (30 secs for each leg) 1 min total (10 sec transition)
- Straddle Stretches (20 sec each side; left, right, middle) 1 min total
- Hamstring Stretch (10 sec each leg) 20 sec in total
- Arm Stretches 40 sec in total
Exercise/ Activity - around 45 min
- Run at a medium-high vigorous pace 18 min (about 2 miles)
- Jog at a slow-medium pace for 18 min (50 sec transition) (about 2 miles)
- Fast speed walking for 7 min (10 sec transition)
- Plank for 2 min
Cool Down - 5 min
- Child's Pose 1 min (10 sec transition)
- Lying back leg to chest 1 min (30 sec each leg) (10 sec transition)
- Stretch chest 1 min (10 sec transition)
- Ankle circles 1 min
Day 2 total of 1 hr
Warm up - 5 min
- Arm circles 1 min at a fast tempo(10 sec transition) (1 set of 10 reps forwards and backwards)
- Jump rope 1 min 50 sec at a fast tempo (10 sec transition)
- Squats 40 sec at a moderate tempo
- Wall sit 40 sec
- Lunges 30 sec at a moderate tempo
Stretches - 4 min
- Sit and reach 40 sec
- Touch your toes and lean to the left and right leg 1 min (30 sec each side)
- Stretching back by twisting it 1 min (10 sec transition)
- Swan stretch 30 sec (10 sec transition)
- Butterfly stretch, and touch noes to toes 40 sec
Activity - around 45 min
- Medium leveled Yoga 20 min (50 sec transition)
- Medium-fast paced dancing 18 min (50 transition)
- Lift 10 lbs each arm at a moderate tempo (each arm 1 min 30 sec) (both arms at the same time for 2 min) 5 min total
Cool down - 5 min
- Ankle on the knee (15 sec each leg) 30 sec total (10 sec transition)
- Hug knees to chest 30 sec (10 sec transition)
- Pelvic tilt into bridge 30 sec (10 sec transition)
- Neck rolls 30 sec (10 sec transition)
- Shoulder stretch 30 sec (10 sec transition)
- Down ward facing dog 30 sec (10 sec transition)
- Hip flexors 30 sec (15 sec each leg)
- Standing calf stretch 30 sec
Types of warm ups
Jumping jacks
Types of warm ups
Jump rope
Types of warm ups
Arm circles
Types of stretches
Straddle stretch
Types of stretches
Swan stretch
Types of stretches
Arm stretch
Types of exercises
Dancing or cheerleading
Types of exercises
Yoga
Types of exercises
Weight lifting
Types of cool downs
Child's pose
Types of cool downs
Chest stretch
Types of cool downs
Ankle circles