5 week fitness plan

Target:
to get toned

Pre fitness test:
Max push ups/60sec (muscular strength and endurance)-11
Max sit up/60 seconds (muscular strength and endurance)-34
Max plank/body bridge (core strength )1:30
beep test at school / 9




DAY 1:

5 Minute warm up

Stretch

LEGS: Squats- 3 sets of 12-15 reps

           Ham curls- 3 sets of 12-15 reps

           Leg extension- 3 sets of 12-15 reps

           Leg press- 3 sets of 12-15 reps

           Calf raises- 3 sets of 12-15 reps

20 Min Of Cardio

DAY 2:

5 Minute Warm up

Stretch

CHEST & TRICEPS: Medicine Ball Chest Pass- 2 sets of 20 reps

                                Push-Ups- 3 sets of max rep

                                Peck Fly Machine- 2 sets of 12-15 reps

                                Dips- 3 sets of 9-12 reps

                                Triceps Extension 3 sets of 8-12 reps

20 Min Of Cardio

DAY 3:

Insanity

DAY 4:

5 Minute warm up

Stretch

BACK & BIECEPS: Lat Pull-Down- 3 sets of 8-12 reps

                         Back Extensions- 3 sets of 12-15 reps

                         Seated Row Machine 3 sets of 12-15 reps

                         Standing Barbell Curl 3 sets of 10-12 reps

                                   Dumbbell Alternate Bicep Curl 3 sets of 10-12            

                         Reps.

20 Min Of Cardio

DAY 5:

5 Minute warm up

Stretch

SHOULDERS & ABS: Seated Dumbbell Press 3 sets of 10-12 reps

                             Front Shoulder Raises 3 sets of 10-12 reps

                             Side Shoulder Raises 3 sets of 10-12 reps

                              Reverse Machine Flyes 3 sets of 10-12 reps

                             Abs crunches 3 sets of 12-15 reps

                             Plank 3 sets of 20-60 seconds

                             Bicycle 3 sets of 12-16 reps

                             Leg Raises 3 sets of 12-16 reps

20 Min Of Cardio

DAY 6: REST

DAY 7: REST

Post test:Max push ups/60sec (muscular strength and endurance)-15
Max sit up/60 seconds (muscular strength and endurance)-45
Max plank/body bridge (core strength 2min
Beep test at the gym/ 10 or higher