April 4, 2011
Warm-up
Arm Circles 25 forward 25 backward
Jumping Jacks 50
Exercise SET 1 SET2 SET3
bicep curls 14/10 14/15 14/20
side arm raises 14/10 14/15 14/20
tricep press 14/10 14/15 14/20
overhead press 14/10 14/15 14/20
Cool-down
R/L Kung Fu 30 sec. 30 sec.
R/L Tricep 30 sec. 30 sec.
Arm Circles 25 forward 25 backward
Jumping Jacks 50
Exercise SET 1 SET2 SET3
bicep curls 14/10 14/15 14/20
side arm raises 14/10 14/15 14/20
tricep press 14/10 14/15 14/20
overhead press 14/10 14/15 14/20
Cool-down
R/L Kung Fu 30 sec. 30 sec.
R/L Tricep 30 sec. 30 sec.
April 5,2011
Warm-up
Step-ups 50
Jumping Jacks 25
Exercise SET1 SET2 SET3
Lunges
Squats /10 /10 /10
Toe Raises /10 /10 /10
Leg Extensions 40/10 40/10 40/10
Cool-down
R Leg 30 sec. 30 sec.
L Leg 30 sec. 30 sec.
Step-ups 50
Jumping Jacks 25
Exercise SET1 SET2 SET3
Lunges
Squats /10 /10 /10
Toe Raises /10 /10 /10
Leg Extensions 40/10 40/10 40/10
Cool-down
R Leg 30 sec. 30 sec.
L Leg 30 sec. 30 sec.
April 6, 2011
Warm-up
Step-ups 50
Jumping Jacks 25
Exercise SET1 SET2 SET3
overhead press 14/10 14/15 10/30
tricep press 14/10 14/15 14/20
bicep curls 14/10 14/15 14/20
side-arm raises 14/10 14/15 14/20
Cool-down
R Arm Kung Fu 30 sec. 30 sec.
L Arm Kung Fu 30 sec. 30 sec.
Step-ups 50
Jumping Jacks 25
Exercise SET1 SET2 SET3
overhead press 14/10 14/15 10/30
tricep press 14/10 14/15 14/20
bicep curls 14/10 14/15 14/20
side-arm raises 14/10 14/15 14/20
Cool-down
R Arm Kung Fu 30 sec. 30 sec.
L Arm Kung Fu 30 sec. 30 sec.
April 11,2011
Warm-up
Step-ups 50
Jumping Jacks 25
Exercise SET1 SET2 SET3
squats /10 /10 /10
lunges
leg curls 60/15 60/20 40/25
toe raises /10 /10 /10
Cool-down
L Leg 30 sec. 30sec.
RLeg 30 sec. 30 sec.
Step-ups 50
Jumping Jacks 25
Exercise SET1 SET2 SET3
squats /10 /10 /10
lunges
leg curls 60/15 60/20 40/25
toe raises /10 /10 /10
Cool-down
L Leg 30 sec. 30sec.
RLeg 30 sec. 30 sec.
April 12, 2011
Warm-up
Step-ups 50
Arm Circles 25 forward 25 backward
Exercise SET1 SET2 SET3
overhead press 14/10 14/15 14/20
tricep press 14/10 14/15 14/20
side arm raises 14/10 14/15 14/20
bicep curls 14/10 14/15 14/20
Cool-down
R Arm 30 sec 30 sec
L Arm 30 sec 30 sec
Step-ups 50
Arm Circles 25 forward 25 backward
Exercise SET1 SET2 SET3
overhead press 14/10 14/15 14/20
tricep press 14/10 14/15 14/20
side arm raises 14/10 14/15 14/20
bicep curls 14/10 14/15 14/20
Cool-down
R Arm 30 sec 30 sec
L Arm 30 sec 30 sec
April 13, 2011
Warm-up
jumping jacks 25
step-ups 50
Exercise SET1 SET2 SET3
leg curls 40/20 40/20 30/30
lunges - - -
toe-raises /10 /10 /10
single leg knee bend /5 /5 /5
Cool-down
L Leg 30 sec. 30 sec.
R Leg 30 sec. 30 sec.
jumping jacks 25
step-ups 50
Exercise SET1 SET2 SET3
leg curls 40/20 40/20 30/30
lunges - - -
toe-raises /10 /10 /10
single leg knee bend /5 /5 /5
Cool-down
L Leg 30 sec. 30 sec.
R Leg 30 sec. 30 sec.
April 14, 2011
Warm-up
step-ups 50
arm circles 25 forward 25 backward
Exercise SET1 SET2 SET3
overhead press 14/10 14/15 14/20
tricep press 14/10 14/15 14/20
side-arm raises 14/10 14/15 14/20
bicep curls 14/10 14/15 14/20
Cool- down
R arm 30 sec 30 sec
L arm 30 sec 30 sec
step-ups 50
arm circles 25 forward 25 backward
Exercise SET1 SET2 SET3
overhead press 14/10 14/15 14/20
tricep press 14/10 14/15 14/20
side-arm raises 14/10 14/15 14/20
bicep curls 14/10 14/15 14/20
Cool- down
R arm 30 sec 30 sec
L arm 30 sec 30 sec
April 18, 2011
Warm-up
step-ups 50
jumping jacks 25
Exercise
Wii: Tennis
Wii: cycling
Cool-down
whole body stretches 3 min
step-ups 50
jumping jacks 25
Exercise
Wii: Tennis
Wii: cycling
Cool-down
whole body stretches 3 min
April 19, 2011
Warm- up
Step ups 50
Exercise
Wii: Tennis
Cool-down
whole body stretches 3 min
Step ups 50
Exercise
Wii: Tennis
Cool-down
whole body stretches 3 min
April 20, 2011
Warm-up
jumping jacks 25
Exercise
Wii: table tennis
Wii: cycling
Wii: sword fight
Cool-down
whole body stretches 3 min
jumping jacks 25
Exercise
Wii: table tennis
Wii: cycling
Wii: sword fight
Cool-down
whole body stretches 3 min
April 25, 2011
Warm-up