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1 month work out plan

Olaia Guemberena Alcuaz

Created on October 18, 2024

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Transcript

Olaia Guebmerena

1 month workout plan

START

index

Day 11

Day 6

Day 1

Day 2

Day 12

Day 7

Day 13

Day 8

Day 3

Day 14

Day 9

Day 4

Day 15

Day 10

Day 5

index

Day 26

Day 21

Day 16

Day 17

Day 27

Day 22

Day 28

Day 23

Day 18

Day 29

Day 24

Day 19

Day 30

Day 25

Day 20

Day 31

Day 1: Running

Day 2: Endurance

Warm up:
Main part:
(in class)

"2 set"

  • Foot
  • Hip
  • Spinal column
  • Shoulder
  • Glute bridge(30 sec)
  • Jumping Jacks(30 sec)
  • 5 Knee push up
  • Front plank (30 sec)
Calm down:
  • Breathing exercise
  • Streaching postural muscles

Day 3: Running

(in class)

Day 4: Endurance

Warm up
Main Part
  • Foot
  • Hip
  • Spinal column
  • Shoulder

2 set

  • Glute Bridge (1 min)
  • Bulgarian split squat(25sec)
  • 10 knee push up
  • side plank (25 sec)
Calm down
  • Breathing exercise
  • Streaching postural muscles

https://drive.google.com/file/d/1-2S7yycFG2Usfad8xpWtljUq43l3cKsM/view?t=4

Day 5: Running

(in class)

Day 6: Endurance

Warm up
Main Part

2 set

  • Foot
  • Hip
  • Spinal column
  • Shoulder
  • Glute Bridge (30 sec)
  • 5 bulgarian split squat
  • 10 knee push up
  • side plank (30 sec)
Calm down
  • Breathing exercise
  • Streaching postural muscles

https://drive.google.com/file/d/10JDO54PELatOXkTPgustTXcXpnOsmltI/view

Day 7: Running

Day 8: Endurance

Warm up
(in class)
Main Part
  • Foot
  • Hip
  • Spinal column
  • Shoulder
  • Glute Bridge (2 min)
  • Jumping jacks (1’30min)
  • Comba (1’30min)
  • Front plank (1 min)
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 9: Running

Day 10: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 11: Running

Day 12: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 13: Running

Day 14: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 15: Running

Day 16: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 17: Running

Day 18: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 19: Running

Day 20: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 21: Running

Day 22: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 23: Running

Day 24: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 25: Running

Day 26: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 27: Running

Day 28: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 29: Running

Day 30: Endurance

Warm up
  • Foot
  • Hip
  • Spinal column
  • Shoulder
Calm down
  • Breathing exercise
  • Streaching postural muscles

Day 31: Running

I HOPE YOU LIKE IT