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    Workout Program

    Uploaded by

    Alexandru Butean
    The document provides a 4-day workout plan consisting of bodyweight exercises including pushups, squats, lunges, burpees, and planks. Each day targets different muscle groups and includes instructions for reps, sets, exercises, and rest periods. Videos are linked for how to perform each exercise correctly. The fourth day combines squats and pushups in a descending circuit followed by leg flutters. Proper form and warmups are emphasized throughout.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Workout Program

    Uploaded by

    Alexandru Butean
    121 views14 pages
    The document provides a 4-day workout plan consisting of bodyweight exercises including pushups, squats, lunges, burpees, and planks. Each day targets different muscle groups and includes instructions for reps, sets, exercises, and rest periods. Videos are linked for how to perform each exercise correctly. The fourth day combines squats and pushups in a descending circuit followed by leg flutters. Proper form and warmups are emphasized throughout.

    Original Description:

    Program sport

    Original Title

    Workout program

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    © © All Rights Reserved

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    The document provides a 4-day workout plan consisting of bodyweight exercises including pushups, squats, lunges, burpees, and planks. Each day targets different muscle groups and includes instructions for reps, sets, exercises, and rest periods. Videos are linked for how to perform each exercise correctly. The fourth day combines squats and pushups in a descending circuit followed by leg flutters. Proper form and warmups are emphasized throughout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    121 views14 pages

    Workout Program

    Uploaded by

    Alexandru Butean
    The document provides a 4-day workout plan consisting of bodyweight exercises including pushups, squats, lunges, burpees, and planks. Each day targets different muscle groups and includes instructions for reps, sets, exercises, and rest periods. Videos are linked for how to perform each exercise correctly. The fourth day combines squats and pushups in a descending circuit followed by leg flutters. Proper form and warmups are emphasized throughout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 14

    Sa te incalzesti inainte sa faci exercitiile!!

    Day 1

    Reps Sets Exercise Rest


    8 - 10 4 Push Ups/Knee Push ups 30 s !Daca nu poti face Push Ups - faci K
    20-25 4 Squats 30 s
    15-20 4 Bench Dips 30 s
    10-15 (On each leg) 4 Lunges 30 s

    Push Ups

    https://www.youtube.com/watch?v=IODxDxX7oi4

    Knee Push Ups


    https://www.youtube.com/watch?v=WcHtt6zT3G

    Bench Dips
    https://www.youtube.com/watch?v=0326dy_-CzM

    Squats
    Lunges

    https://www.youtube.com/watch?v=wrwwXE_x-p
    poti face Push Ups - faci Knee Push Ups (Variatia mai usoara)

    m/watch?v=IODxDxX7oi4

    m/watch?v=WcHtt6zT3Go

    m/watch?v=0326dy_-CzM
    m/watch?v=wrwwXE_x-pQ
    Day 2

    Reps Sets Exercise Rest


    10-15 4 Burpees 30 s
    30 s 4 Mountain Climbers 30 s
    1 min 4 High Knees 30 s
    15-20 4 Leg Raises 30 s

    Burpees

    https://www.youtube.com/watch?v=TU8QYVW0

    Mountain Climbers
    https://www.youtube.com/watch?v=w2iTOneGP

    High Knees
    https://www.youtube.com/watch?v=DfjpR6dzLV

    Leg Raises

    https://www.youtube.com/watch?v=Wp4BlxcFT
    e.com/watch?v=TU8QYVW0gDU

    e.com/watch?v=w2iTOneGPdU

    e.com/watch?v=DfjpR6dzLVg

    e.com/watch?v=Wp4BlxcFTkE
    Day 3

    Reps Sets Exercise Rest


    1 min 4 Jumping Jacks 30 s
    10-15 4 Incline Push Ups 30 s
    30s - 1 min 4 Plank 30 s
    15-20 4 Hip Bridge 30 s

    Jumping Jacks

    https://www.youtube.com/watch?v=c4DAnQ6DtF8

    Incline Push Ups

    https://www.youtube.com/watch?v=Z0bRiVhnO8Q

    Plank

    https://www.youtube.com/watch?v=WP0BFgeUQwA
    Hip Bridge

    https://www.youtube.com/watch?v=mmveFKdpknI
    ch?v=c4DAnQ6DtF8

    ch?v=Z0bRiVhnO8Q

    ch?v=WP0BFgeUQwA
    ch?v=mmveFKdpknI
    Day 4

    10 Squats - 10 Push Ups/Knee Push Ups Faci 10 Squats si 10 Push Ups , stai 10 sec si apoi faci 9/9, stai 10 sec, 8/8,
    9 Squats - 9 Push Ups/Knee Push Ups
    8 Squats - 8 Push Ups/Knee Push Ups
    ….........................................................
    1 Squats - 1 Push Up/Knee Push Up

    Dupa ce faci toate cele 55 Squats si 55 Push Ups. Stai 2 min si apoi faci de la 1/1; 2/2 …. La 10/10.

    Reps Sets Exercise Rest


    30s 4 Leg Flutters 30 s https://www.youtube.com/watch?v=IuII4fRURl4

    !Daca nu poti face Push Ups - faci Knee Push Ups (Variatia mai usoara)
    si apoi faci 9/9, stai 10 sec, 8/8, stai 10 sec, 7/7 ….pana la 1/1

    ch?v=IuII4fRURl4

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