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Workouts

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Pauline Galan
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3 views

Workouts

Uploaded by

Pauline Galan
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Workouts

Weekly Workout Split

Monday, Wednesday, Friday: Upper Body and Core


Thursday, Saturday, Sunday: Cardio and Lower Body
Tuesday: Rest day

Daily Workout Breakdown

Upper Body & Core (Monday, Wednesday, Friday)


1. Resistance Band Bicep Curls – 3 sets of 12-15 reps
2. Resistance Band Shoulder Press – 3 sets of 12 reps
3. Skipping Rope – 5 minutes
4. Abs Roller Rollouts – 3 sets of 10 reps
5. Russian Twists (no weight or with water bottle) – 3 sets of 20 reps
Cardio & Lower Body (Thursday, Saturday, Sunday)
1. Skipping Rope – 10 minutes
2. Jogging or Fast Walking – 20–30 minutes
3. Resistance Band Squats – 3 sets of 15 reps
4. Lunges (no weights) – 3 sets of 10 reps per leg
5. Calf Raises (use a step for extra range) – 3 sets of 20 reps

Expectations and Results Timeline

1 Month (End of Month 1): You should see a decrease in weight, with some muscle definition in
your upper body and a smaller waist. Goal weight: ~60 kg.
2 Months (End of Month 2): Increased muscle tone, visible changes in shoulder and bicep
definition, with a more sculpted waistline. Goal weight: ~55 kg.

Instructions for Workout Execution

Warm-Up: Always warm up with 3-5 minutes of light cardio (jogging or jump rope) and dynamic
stretching.
Form: Focus on controlled movements, especially with resistance bands, to prevent injury.
Breathing: Exhale on exertion (e.g., lifting phase) and inhale on the return.
Rest: 30–60 seconds between sets and exercises, aiming to keep your heart rate up.

Do's and Don’ts

Do:
Stay hydrated with at least 8 glasses of water daily.
Adjust portions if you feel full or need more calories for energy.
Listen to your body; soreness is normal, but sharp pain isn’t.
Don’t:
Skip meals or drastically cut calories, as this can slow your metabolism.
Overtrain; follow the rest day to give your muscles time to recover.
Compare progress; results vary per person, so focus on consistent improvement.

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