Exercise program:
Warm-up:
Cycling – 5 minutes
Stretching – 10 minutes
Plank – 3 x hold 1 minute
Superman – 5 x hold 30 seconds
Triceps extension with 5kg medicine ball – 10 reps
Standing Biceps Curl – 10 reps
Mountain climbers – 3 x 1 minute – in highest frequency
Kneeling on exercise ball – 4 x 1 minute
Side plank – 2 x 30 seconds each side
Glute bridge – 15 reps
Monster walk with exercise band – 2 x 10 steps on each side
Squat jumps on bosu – 3 x 8 reps
Push ups – 2 x 10 reps
Sit ups – 3 x 40 reps
Crunches – 4 x 20 reps
Happy feet – 3 x 15 seconds – in highest frequency
Cool-down:
Jogging – 10 minutes
Yoga stretches – 15 minutes
1. Will the activities help to improve my areas of weakness?
Yes, my area of weakness is the whole upper body. Therefore, …show more content…
7. Do I have a work-out partner that I can consider?
My tennis coach joins me in running in the morning, and I practices with him. It is always nice to have a partner – you push each other to work harder, and you motivate each other.
8. What obstacles could potentially interfere with my plan?
Getting injured could interfere with my plan or not having any energy left to work out in the highest intensity. These kinds of obstacles can be overcame by proper warm up, cool down, and stretching. Recovery shakes and drinks will help me push my limits and stay healthy.
9. Will I need assistance?
To complete my daily exercise plan, I do not need any assistance. But I do need a masseur every 2 weeks (or if urgently needed) to relax the muscles and get ready for the upcoming work outs.
10.Will I need a variety of activities to keep myself motivated?
Yes, it is very important to keep the work outs intertaining, but effective. In my exercise plan, I use bosu, yoga stretches, the bycicle, and exercise band to complete the work out with variety and motivated
Warm-up:
Cycling – 5 minutes
Stretching – 10 minutes
Plank – 3 x hold 1 minute
Superman – 5 x hold 30 seconds
Triceps extension with 5kg medicine ball – 10 reps
Standing Biceps Curl – 10 reps
Mountain climbers – 3 x 1 minute – in highest frequency
Kneeling on exercise ball – 4 x 1 minute
Side plank – 2 x 30 seconds each side
Glute bridge – 15 reps
Monster walk with exercise band – 2 x 10 steps on each side
Squat jumps on bosu – 3 x 8 reps
Push ups – 2 x 10 reps
Sit ups – 3 x 40 reps
Crunches – 4 x 20 reps
Happy feet – 3 x 15 seconds – in highest frequency
Cool-down:
Jogging – 10 minutes
Yoga stretches – 15 minutes
1. Will the activities help to improve my areas of weakness?
Yes, my area of weakness is the whole upper body. Therefore, …show more content…
7. Do I have a work-out partner that I can consider?
My tennis coach joins me in running in the morning, and I practices with him. It is always nice to have a partner – you push each other to work harder, and you motivate each other.
8. What obstacles could potentially interfere with my plan?
Getting injured could interfere with my plan or not having any energy left to work out in the highest intensity. These kinds of obstacles can be overcame by proper warm up, cool down, and stretching. Recovery shakes and drinks will help me push my limits and stay healthy.
9. Will I need assistance?
To complete my daily exercise plan, I do not need any assistance. But I do need a masseur every 2 weeks (or if urgently needed) to relax the muscles and get ready for the upcoming work outs.
10.Will I need a variety of activities to keep myself motivated?
Yes, it is very important to keep the work outs intertaining, but effective. In my exercise plan, I use bosu, yoga stretches, the bycicle, and exercise band to complete the work out with variety and motivated