Physical education

this is a workout that can be done in a hour.

Warm Ups:
Cycle for 10 minutes and dynamic stretching, hold each stretch for 10-15 seconds.


Core Workouts:

Workouts: Muscle Groups: Reps: Weight:

Incline Bench Sit-Ups Abdominals, Quadriceps 15

Dumbbell Side Bends Abdominals 15 15


Upper Body Workouts:

Workouts: Muscle Groups: Reps: Weight:

Bench Presses Pectorals, Arm extensors, Deltoids 12

Back Extensions Thigh flexors, Lumbar muscles, Gluteals 15

Bicep curls Deltoids, Wrist extensors, flexors 15 15

Iso Lateral Row Latissimus Dorsi, Deltoids 15 70

Triceps Kickbacks Arm extensors 12 15




Lower Body Workouts:

Workouts: Muscle Groups: Reps: Weight:

Leg Press Quadriceps, Gluteals, Thigh flexors, Adductors 15 90

Leg Curls Thigh Flexors, Surae 15 90

Floor Hip Extensions Gluteals, Thigh Flexors 10



Cool Down:

Walk for 5 minutes and 10 dynamic stretches and hold for 10-15 seconds.