top of page

1 Week Exercise Plan

Content by: Lee Agbohlah, BS in Kinesiology and Exercise Science

A great Exercise Plan for moderate intensity.

1 Week Exercise Plan

Calculator

Share Item

PDF

Presentation

Author

Day 1
______________________
SQUAT, 3X for 15-20 REPS
MODIFIED PUSH UPS or PUSH UPS, 3X for 8-12 REPS
INVERTED ROW, 3X for 8-12 REPS
GLUTE BRIDGES, 3X for 15-20
PLANKS, 3X for 20-30 SECS
RUSSIAN TWISTS, 3X for 20-30 SECS
REST AS NEEDED

Day 2
______________________
CARDIO
CHOOSE EITHER OPTION:
- WALK 30-45 MINS
- JOG 30 MINS
- BIKE 30 MINS
REST AS NEEDED

Day 3
______________________
LUNGES, 20-30 REPS
FRONT SHOULDER RAISES, 2X for 8-15 REPS
POST SHOULDER RAISES, 2X for 10-15 REPS
SINGLE LEG GLUTE BRIDGES, 10-12
DEAD BUG, 20- 30 SECS
BICYCLE CRUNCH, 20- 30 SECS
REST AS NEEDED

Day 4
______________________
CARDIO
CHOOSE EITHER OPTION:
- WALK 30-45 MINS
- JOG 30 MINS
- BIKE 30 MINS
REST AS NEEDED

Day 5
______________________
SQUAT, 3X for 15-20 REPS
MODIFIED PUSHUPS or PUSH UPS, 3X for 8-12 REPS
INVERTED ROW, 3X for 8-12 REPS
GLUTE BRIDGES, 3X for 15-20
PLANKS, 3X for 20-30 SECS
RUSSIAN TWISTS, 3X for 20-30 SECS
REST AS NEEDED

Download to take it to the gym.

Quick Tip!
Always stretch before exercising to warm up and avoid injury.

Check out our 2 Week Workout Plan and a video on Low vs High Intensity exercise!

Weight Management:  Client Education Support Tools

Finding the right combination of visual learning tools and handouts can be a challenge for weight management coaches and teams. Find the right resources for your work with clients.

Weight Management: Client Education Support Tools

Focus

When we take a moment to reflect, we often find new paths and options for our future. Share this with others.

Focus

The Basics of Starting a Coaching Business

Starting your own business can feel overwhelming, but it's really about breaking down the steps. Learn more!

The Basics of Starting a Coaching Business

bottom of page