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WEEK #1 Lesley's routine



                                                                      Fitness Plan

Sunday: Arms and Core
10 Push-ups
10 Sit-ups
10 Crunches
10 Leg Raises
10 Reverse Crunches
10 Mountain Climbers
Bicycles for 1 minute
5 Diamond Push-ups
20 Second Plank
5 Wide Push-ups
10 Dips on a Chair
3 Sets and 2 minutes between sets

Monday: Legs and Cardio

20 Lunges
10 Jump Knee Tucks
20 Squats
20 Calf Raises
10 Jump Squats
5 Burpees
20 Squats
3 minutes of jumping rope

Tuesday:

Rest

Wednesday:

Arms and Core

Thursday:

Legs and Cardio

Friday:

Rest

Saturday:

Rest

I plan to use this routine for the first month of the program. The purpose of this routine allows me to build up the strength of my entire body and has some components that are related to basketball. I organized the routine to focus on different parts of my body on separate days. I did this in order to maximize any potential gains and to give a rest to any overworked muscles. As I didn’t have a gym to go to or any gym equipment on hand, the exercises in this routine are purely calisthenic. Now bodyweight exercises aren’t a bad thing. What I like about these type of exercises is that one movement can work for different muscle groups.

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