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