My Personal Fitness Program
Week 1
April 4, 2011
Warm-Up
Exercise Set 1 Set 2
1. Jump rope 50 50
Workout
Exercise Set 1 Set 2 Set 3
1. Bench Press 75/8 75/8 75/8
2. Push-Up 20 25
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
Exercise Set 1 Set 2
1. Jump rope 50 50
Workout
Exercise Set 1 Set 2 Set 3
1. Bench Press 75/8 75/8 75/8
2. Push-Up 20 25
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
April 5, 2011
Warm-Up
Exercise Set 1 Set 2
1. Jump Rope 50 50
2. Step Up 50
Workout
Exercise Set 1 Set 2 Set 3
1. Squats 80/10 135/10 135/10
2. Lunges 20 lbs. 20 lbs. 20 lbs.
3. Roman Leg 20 20 20
Raises
Cool-Down
Exercise R/L L/L
1. Leg Stretch 1:00 1:00
Exercise Set 1 Set 2
1. Jump Rope 50 50
2. Step Up 50
Workout
Exercise Set 1 Set 2 Set 3
1. Squats 80/10 135/10 135/10
2. Lunges 20 lbs. 20 lbs. 20 lbs.
3. Roman Leg 20 20 20
Raises
Cool-Down
Exercise R/L L/L
1. Leg Stretch 1:00 1:00
April 6, 2011
Warm-Up
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
2. Arm Stretch :30 :30
Workout
Exercise Set 1 Set 2 Set 3
1. Bench Press 60/8 60/10 60/8
2. Push-Ups 10 15 10
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
2. Arm Stretch :30 :30
Workout
Exercise Set 1 Set 2 Set 3
1. Bench Press 60/8 60/10 60/8
2. Push-Ups 10 15 10
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
Week 2
April 11, 2011
Warm-Up
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
Work Out
Exercise Set 1 Set 2 Set 3
1. Lunges 20 lbs. 20 lbs. 20 lbs.
2. Squats 135/10 135/10 135/10
3. Leg Extensions 250/10 250/10 250/10
Cool-Down
Exercise R/L L/L
1. Leg Stretches 1:00 1:00
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
Work Out
Exercise Set 1 Set 2 Set 3
1. Lunges 20 lbs. 20 lbs. 20 lbs.
2. Squats 135/10 135/10 135/10
3. Leg Extensions 250/10 250/10 250/10
Cool-Down
Exercise R/L L/L
1. Leg Stretches 1:00 1:00
April 12, 2011
Warm-Up
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
2. Arm Circles 20 20
Workout
Exercise Set 1 Set 2 Set 3
1. Bench Press 60/8 60/10 60/8
2. Push-Ups 10 15 10
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
2. Arm Circles 20 20
Workout
Exercise Set 1 Set 2 Set 3
1. Bench Press 60/8 60/10 60/8
2. Push-Ups 10 15 10
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
April 13, 2011
Warm-Up
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
Work Out
Exercise Set 1 Set 2 Set 3
1. Lunges 20 lbs. 20 lbs. 20 lbs.
2. Squats 135/10 135/10 135/10
3. Leg Extensions 250/10 250/10 250/10
Cool-Down
Exercise R/L L/L
1. Leg Stretches 1:00 1:00
Exercise Set 1 Set 2 R/A L/A
1. Jump Rope 50 50
Work Out
Exercise Set 1 Set 2 Set 3
1. Lunges 20 lbs. 20 lbs. 20 lbs.
2. Squats 135/10 135/10 135/10
3. Leg Extensions 250/10 250/10 250/10
Cool-Down
Exercise R/L L/L
1. Leg Stretches 1:00 1:00
Week 3
April 18, 2011
Warm Up
Exercise R/A L/A Set 1 Set 2
1. Arm Stretch :30 :30
2. Leg Stretch :30 :30
3. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
Arm Stretch 1:00 1:00
Exercise R/A L/A Set 1 Set 2
1. Arm Stretch :30 :30
2. Leg Stretch :30 :30
3. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
Arm Stretch 1:00 1:00
April 19, 2011
Warm Up
Exercise R/A L/A Set 1 Set 2
1. Arm Stretch :30 :30
2. Leg Stretch :30 :30
3. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
Exercise R/A L/A Set 1 Set 2
1. Arm Stretch :30 :30
2. Leg Stretch :30 :30
3. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
April 20, 2011
Warm Up
Exercise R/L L/L Set 1 Set 2
1. Leg Stretch :30 :30
2. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3
1. Squats 135/10 135/10 135/10
2. Lunges 20 lbs. 20 lbs. 20 lbs.
3. Sit ups 20 20 20
Cool-Down
Exercise R/L L/L
1. Leg Stretch 1:00 1:00
Exercise R/L L/L Set 1 Set 2
1. Leg Stretch :30 :30
2. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3
1. Squats 135/10 135/10 135/10
2. Lunges 20 lbs. 20 lbs. 20 lbs.
3. Sit ups 20 20 20
Cool-Down
Exercise R/L L/L
1. Leg Stretch 1:00 1:00
Week 4
April 25, 2011
Warm Up
Exercise R/A L/A
1. Arm Stretch :30 :30
2. Arm Circles 20 20
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
Exercise R/A L/A
1. Arm Stretch :30 :30
2. Arm Circles 20 20
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
April 26, 2011
Warm Up
Exercise R/L L/L Set 1 Set 2
1. Leg Stretch :30 :30
2. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3
1. Squats 135/10 135/10 135/10
2. Lunges 20 lbs. 20 lbs. 20 lbs.
3. Sit ups 20 20 20
Cool-Down
Exercise R/L L/L
1. Leg Stretch 1:00 1:00
Exercise R/L L/L Set 1 Set 2
1. Leg Stretch :30 :30
2. Jump Rope 50 50
Workout
Exercise Set 1 Set 2 Set 3
1. Squats 135/10 135/10 135/10
2. Lunges 20 lbs. 20 lbs. 20 lbs.
3. Sit ups 20 20 20
Cool-Down
Exercise R/L L/L
1. Leg Stretch 1:00 1:00
April 27, 2011
Warm Up
Exercise R/A L/A
1. Arm Stretch :30 :30
2. Arm Circles 20 20
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
Exercise R/A L/A
1. Arm Stretch :30 :30
2. Arm Circles 20 20
Workout
Exercise Set 1 Set 2 Set 3 Set 4
1. Push-ups 20 20
2. Bench Press 60/10 60/10 60/10 60/10
3. Overhead Press 60/5 60/5
Cool-Down
Exercise R/A L/A
1. Arm Stretch 1:00 1:00
