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  • Century Tuna 6-Week Workout Challenge Calendar: Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

    Transféré par

    Magnolia Masangcay-Dalire
    81 vues6 pages
    The document outlines a 6-week workout challenge calendar with exercises divided into full body workouts for each day of the week. The calendar provides the equipment needed, duration of exercises, warm up and cool down routines, and lists the specific exercises to be done for each workout. The goal is to complete full body workouts 3 times per week, with 1 day of cardio and rest days in between.

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    The document outlines a 6-week workout challenge calendar with exercises divided into full body workouts for each day of the week. The calendar provides the equipment needed, duration of exercises, warm up and cool down routines, and lists the specific exercises to be done for each workout. The goal is to complete full body workouts 3 times per week, with 1 day of cardio and rest days in between.

    Droits d'auteur :

    © All Rights Reserved
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    81 vues6 pages

    Century Tuna 6-Week Workout Challenge Calendar: Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

    Transféré par

    Magnolia Masangcay-Dalire
    The document outlines a 6-week workout challenge calendar with exercises divided into full body workouts for each day of the week. The calendar provides the equipment needed, duration of exercises, warm up and cool down routines, and lists the specific exercises to be done for each workout. The goal is to complete full body workouts 3 times per week, with 1 day of cardio and rest days in between.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 6

    CENTURY TUNA 6-WEEK WORKOUT CHALLENGE CALENDAR

    WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7


    MF / CA METAFIT 1 REST METAFIT 2 REST METAFIT 3 CARDIO 1 REST
    EQUIPMENT
    Body Weight &
    Mat

    Body Weight,
    Thera-Bands

    Body Weight,
    Thera-Bands or
    Towel
    Body Weight
    DURATION
    20 MINS
    20 seconds each
    with 10 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20 seconds each
    with 15 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20/30 seconds
    each with 15 sec
    rests
    4 MINS
    30 seconds each
    20 MINS/
    10 MINS
    WORKOUT WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT 1
    - Jump Jacks
    - Body Weight
    Squats
    - Push ups
    - Lunges

    WORKOUT 2
    -Mountaineers
    -Burpees
    - Up and Down
    Planks
    -Prone Cobras

    WORKOUT 3
    - In and Outs
    -Inverted Hip Lift
    (Right)
    -Grasshoppers
    -Inverted Hip Lift
    (Left)

    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT 1
    - Seal Jacks
    -Ankle Jacks
    -Side to Side Push
    Ups

    WORKOUT 2
    -Overhead Thera-
    band Squats
    -Overhead Thera-
    band Rows
    -In and Out Planks
    -Prone Thera-
    band Rows
    -Skier Jumps
    -Plank Twists
    -Prone Side to
    Side Tuck Jumps
    -Get Ups



    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT 1
    - Jog in Place
    -Mountaineers
    -Wiper Push Ups
    -Burpees

    WORKOUT 2
    -Thera-band Squat
    Swings
    -Standing Thera-
    band Rows
    -Staggered Push
    Ups
    -Thera-band
    Rotations
    -Alternating Lunges
    -Plank Shoulder
    Taps
    -Blast Off Push Ups
    -Grasshoppers


    COOL DOWN
    WORKOUT 1
    - Easy Jog
    -Fast Jog
    -High Knees
    -Jumping Jacks
    -Ankle Jacks
    -Mountaineers
    -Half Burpees
    -Burpees
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes



    CENTURY TUNA 6-WEEK WORKOUT CHALLENGE CALENDAR
    WEEK 2 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
    MF / CA METAFIT 1 REST METAFIT 2 REST METAFIT 3 CARDIO 1 REST
    EQUIPMENT
    Body Weight &
    Mat

    Body Weight,
    Thera-Bands

    Body Weight,
    Thera-Bands or
    Towel
    Body Weight
    DURATION
    20 MINS
    20 seconds each
    with 10 sec rests
    30 MINS/
    10 MINS
    25 MINS
    20 seconds each
    with 15 sec rests
    30 MINS/
    10 MINS
    25 MINS
    20/30 seconds
    each with 10/15
    sec rests
    4 MINS
    30 seconds each
    20 MINS/
    10 MINS
    WORKOUT WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT 1
    - Jump Jacks
    - Body Weight
    Squats
    - Push ups
    - Lunges

    WORKOUT 2
    -Mountaineers
    -Burpees
    - Up and Down
    Planks
    -Prone Cobras

    WORKOUT 3
    - In and Outs
    -Inverted Hip Lift
    (Right)
    -Grasshoppers
    -Inverted Hip Lift
    (Left)

    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT 1
    - Seal Jacks
    -Ankle Jacks
    -Side to Side Push
    Ups

    WORKOUT 2
    -Overhead Thera-
    band Squats
    -Overhead Thera-
    band Rows
    -In and Out Planks
    -Prone Thera-
    band Rows
    -Skier Jumps
    -Plank Twists
    -Prone Side to
    Side Tuck Jumps
    -Get Ups



    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT 1
    - Jog in Place
    -Mountaineers
    -Wiper Push Ups
    -Burpees

    WORKOUT 2
    -Thera-band Squat
    Swings
    -Standing Thera-
    band Rows
    -Staggered Push
    Ups
    -Thera-band
    Rotations
    -Alternating Lunges
    -Plank Shoulder
    Taps
    -Blast Off Push Ups
    -Grasshoppers


    COOL DOWN
    WORKOUT 1
    - Easy Jog
    -Fast Jog
    -High Knees
    -Jumping Jacks
    -Ankle Jacks
    -Mountaineers
    -Half Burpees
    -Burpees
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes

    CENTURY TUNA 42-DAY WORKOUT CHALLENGE CALENDAR
    WEEK 3 DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
    MF / CA METAFIT REST METAFIT REST METAFIT CARDIO REST
    EQUIPMENT
    Body Weight, Mat
    & Thera-bands

    Body Weight, Mat
    & Towel

    Body Weight, Mat &
    Thera-bands

    DURATION
    20 MINS
    20 seconds each
    with 10 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20 seconds each
    with 15 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20/30 seconds
    each with 15 sec
    rests
    4 MINS
    30 seconds each
    20 MINS/
    10 MINS
    EXERCISE
    WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Squat - Jump
    - Diamond Push-
    ups
    - Seated Thera-
    band Row
    -Flutter Kicks
    -Overhead Thera-
    band pulse squats
    - Thera-band side
    raises
    - In and Out
    Burpees
    - Thera-band high
    knees







    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Sliding
    Mountaineers
    - Staggerred
    Sliding Push-ups
    - Sliding Swimmers
    - Sliding Half
    Burpees
    - Sliding Leg Curl
    - Sliding Crab
    Walks
    - Plank Sliding Leg
    Abduction &
    Adduction
    - Sliding side to
    side half burpee






    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    WARM UP
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Overhead Thera-
    band chops
    - Thera-band bent
    over rows
    - Thera-band
    standing chest
    press
    - Low squats in-
    outs w/ thera-
    bands overhead
    - Thera-band bicep
    curls
    - Alternating lunges
    - Thera-band tricep
    extension






    COOL DOWN
    WORKOUT
    - Easy Jog
    -Fast Jog
    -High Knees
    -Jumping Jacks
    -Ankle Jacks
    -Mountaineers
    -Half Burpees
    -Burpees
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    CENTURY TUNA 42-DAY WORKOUT CHALLENGE CALENDAR
    WEEK 4 DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28
    MF / CA METAFIT REST METAFIT REST METAFIT CARDIO REST
    EQUIPMENT
    Body Weight, Mat
    & Thera-bands

    Body Weight, Mat
    & Towel

    Body Weight, Mat &
    Thera-bands

    DURATION
    20 MINS
    20 seconds each
    with 10 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20 seconds each
    with 15 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20/30 seconds
    each with 15 sec
    rests
    4 MINS
    30 seconds each
    20 MINS/
    10 MINS
    EXERCISE
    4 Min: Warm Up
    Stretch

    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Overhead thera-
    band double squat-
    jump
    - Thera-bands
    push-
    ups/diamonds
    - thera-band
    seated rows
    - Flutter kicks
    - Overhead thera-
    band pulse squats
    - Thera-band side
    raises
    - In & Out Burpee
    - Thera-band high
    knees



    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    4 Min: Warm Up
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Sliding
    Mountaineers
    - Staggerred
    Sliding Push Ups
    - Sliding Swimmers
    - Sliding Half
    Burpees
    - Sliding Leg Curl
    - Sliding Crab
    Walks
    - Plank Sliding Leg
    Abduction &
    Adduction
    - Sliding Side to
    Side Half Burpees






    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    4 Min: Warm Up
    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Overhead Thera-
    band chops
    - Thera-band bent
    over rows
    - Thera-band
    standing chest
    press
    - Low squats in-
    outs w/ thera-
    bands overhead
    - Thera-band bicep
    curls
    - Alternating lunges
    - Thera-band tricep
    extension







    COOL DOWN

    WORKOUT
    - Easy Jog
    -Fast Jog
    -High Knees
    -Jumping Jacks
    -Ankle Jacks
    -Mountaineers
    -Half Burpees
    -Burpees
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    CENTURY TUNA 42-DAY WORKOUT CHALLENGE CALENDAR
    WEEK 5 DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35
    MF / CA METAFIT REST METAFIT REST METAFIT CARDIO REST
    EQUIPMENT
    Body Weight, Mat
    & Dumbbells

    Body Weight, Mat
    & Towel

    Body Weight, Mat &
    Dumbbells

    DURATION
    20 MINS
    20 seconds each
    with 10 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20 seconds each
    with 15 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20/30 seconds
    each with 15 sec
    rests
    4 MINS
    30 seconds each
    20 MINS/
    10 MINS
    EXERCISE 4 Min: Warm Up
    Stretch

    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Regular 20/20 with
    Side Pulses
    - Kneeling overhead
    tricep extension
    - Faster Lunges w/
    Side Raises
    - Faster overhead
    tricep extension
    - Alternating lunges
    - Standing overhead
    tricep extension
    - Elevated lunges on
    chair
    - Standing Overhead
    Tricep Extension
    (other leg)
    - Other leg elevated
    lunges on chair
    - Standing overhead
    extensions w/
    alternating arms


    COOL DOWN

    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    4 Min: Warm Up
    Stretch

    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Bent over reverse
    flyes
    - Elbow to hand
    plank
    - Faster bent over
    revers flyes
    - Faster elbow to
    hand plank
    - Single Arm Single
    Leg Bent Over Flyes
    - Elbow to hand
    plank with push-ups
    - Reverse single arm
    single leg bent over
    flyes
    - Side to side push
    ups
    - Single leg double
    arm bent over flyes
    - Wiper push ups


    COOL DOWN

    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes


    4 Min: Warm Up
    Stretch

    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - In/Out Squats
    - Dumbbell Side
    Raises
    - Faster in and out
    squats
    - Dumbbell bicep curl
    - Jumping in and out
    squats
    - Front Raises
    - Moving in and out
    squats
    -Bent over tricep
    extension








    COOL DOWN

    WORKOUT
    - Easy Jog
    -Fast Jog
    -High Knees
    -Jumping Jacks
    -Ankle Jacks
    -Mountaineers
    -Half Burpees
    -Burpees
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    CENTURY TUNA 42-DAY WORKOUT CHALLENGE CALENDAR
    WEEK 6 DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42
    MF / CA METAFIT REST METAFIT REST METAFIT CARDIO REST
    EQUIPMENT
    Body Weight, Mat
    & Dumbbells

    Body Weight, Mat
    & Towel

    Body Weight, Mat &
    Dumbbells

    DURATION
    20 MINS
    20 seconds each
    with 10 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20 seconds each
    with 15 sec rests
    20 MINS/
    10 MINS
    25 MINS
    20/30 seconds
    each with 15 sec
    rests
    4 MINS
    30 seconds each
    20 MINS/
    10 MINS
    EXERCISE
    4 Min: Warm Up
    Stretch

    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Regular 20/20 with
    Side Pulses
    - Kneeling overhead
    tricep extension
    - Faster Lunges w/
    Side Raises
    - Faster overhead
    tricep extension
    - Alternating lunges
    - Standing overhead
    tricep extension
    - Elevated lunges on
    chair
    - Standing Overhead
    Tricep Extension
    (other leg)
    - Other leg elevated
    lunges on chair
    - Standing overhead
    extensions w/
    alternating arms

    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    4 Min: Warm Up
    Stretch

    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - Bent over reverse
    flyes
    - Elbow to hand
    plank
    - Faster bent over
    revers flyes
    - Faster elbow to
    hand plank
    - Single Arm Single
    Leg Bent Over Flyes
    - Elbow to hand
    plank with push-ups
    - Reverse single arm
    single leg bent over
    flyes
    - Side to side push
    ups
    - Single leg double
    arm bent over flyes
    - Wiper push ups

    COOL DOWN
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes
    4 Min: Warm Up
    Stretch

    - Jog in Place
    - Deep Squats
    - Toe Deadlifts
    - Spider Climbers
    - Inverted V
    - Deep Lunges

    WORKOUT
    - In/Out Squats
    - Dumbbell Side
    Raises
    - Faster in and out
    squats
    - Dumbbell bicep curl
    - Jumping in and out
    squats
    - Front Raises
    - Moving in and out
    squats
    -Bent over tricep
    extension







    COOL DOWN
    WORKOUT
    - Easy Jog
    -Fast Jog
    -High Knees
    -Jumping Jacks
    -Ankle Jacks
    -Mountaineers
    -Half Burpees
    -Burpees
    Do 1 of the
    following:
    - Easy Jog or
    Run
    - Run up and
    downstairs
    -Stationary
    Jumping Jacks
    or Jump Ropes

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