This document contains instructions for a 5-day fitness program with different workout outcomes each day: full body workout, core workout, starter workout, yoga routine, and cardio. Each day lists the equipment needed, warm-up, cool-down, and specific exercises. Day 1 focuses on core with exercises like stability ball crunches and planks. Day 2 is a starter workout with lighter weight and fewer reps. Day 3's cardio includes interval runs. Day 4 includes yoga poses like downward dog and lunges. Day 5 is a full body workout targeting muscles like shoulders, back, chest, arms, and legs.

1. 451485095250FITNESS PROGRAMDesigned for Day 5 Outcome: Full body work out Equipment Needs: Handwirghts, Lat pulldown, Seated lowrow, Pull down, legs press, leg curl Instructions: Start with a 5-10 minute warm up cardio warm up with some light stretchingGo into work out Cool down with light cardio and stretching Warm up/Cool down Run in place one minuteHigh knees 30 secButt kicks30 secRun in place 1 minute Standing oblique stretch(both sides) Back stretchArm stretches Military bar press with hand weights -2sets of 10-12 reps -Shoulders Lat pulldown -2sets of 10 reps -Back Chest press with hand weights -2sets of 10 reps -ChestTriceps extension -2sets of 10-12 reps -arms Close grips pulldown -2sets of 10-12 reps -arms Leg press -2sets of 10 reps -legs Leg curl -2 sets of 10 reps -legs Approximate Duration: _____________This program was designed by

2. 451485095250FITNESS PROGRAMDesigned for Day 1 Outcome: Core work out Equipment Needs: Exercise Mat, stability ball, hand weights Instructions: Start warm light stretchingGo into program Cool down stretching Warm up/Cool down Sit on ball: move hips side to side, move hips back and forth Standing oblique stretch(both sides) Back stretchArm stretches Stability Ball Crunch -sets of 10-12 reps -abs Stability ball push ups -2sets of 10 reps -Back, arms Plank with Stability ball -hold of 5-30 sec -arms, coreSide plank, right -hold for 5-30 sec -arms, back, gluts, core Side plank left -hold 5-0 sec -arms, back, gluts, core Bicep curl on stability ball -3sets of 10-12 rep reps -arms, core Squats with stability ball -2 sets of 10 reps -legs, gluts, thighs, core Approximate Duration: _____________This program was designed by

3. 451485095250FITNESS PROGRAMDesigned for Day 2 Outcome: Starter work out Equipment Needs: Handwirghts, Lat pulldown, Seated lowrow, Pull down, legs press, leg curl Instructions: Start with a 5-10 minute warm up cardio warm up with some light stretchingGo into warm up Cool down with light cardio and stretching Warm up/Cool down Run in place one minuteHigh knees 30 secButt kicks30 secRun in place 1 minute Standing oblique stretch(both sides) Back stretchArm stretches Military bar press with hand weights -1set of 10-12 reps -Shoulders Lat pulldown -1set of 10 reps -Back Chest press with hand weights -1sets of 10 reps -ChestTriceps extension -1sets of 10-12 reps -arms Close grips pulldown -1sets of 10-12 reps -arms Leg press -1sets of 10 reps -legs Leg curl -1 sets of 10 reps -legs Approximate Duration: _____________This program was designed by 451485095250FITNESS PROGRAMDesigned for Day 4 Outcome: Yoga routine Equipment Needs: Exercise/ Yoga mat Instructions: Start with a 5 some light stretchingGo into work out Cool down with stretching Warm up/Cool down Sit cross-legged on the floor, back straight and hands relaxed in your lap. Close your eyes and breathe deeply and evenly through your nose for two minutes. Slowly bend your torso from side to side for 15 breaths, exhaling to each side. Try to make the movements flow from one to the next. Hold each position for at least three breaths.Cow and Cat Poses : From the cross-legged warm-up pose, move into cow pose on an exhale. Inhaling, switch to cat pose. Alternate between cow and cat poses for 15 breaths. Downward Dog. Lower knees to floor, then push back up. Repeat five times. Step your right foot forward between your hands into a classic lunge, with your bent right knee directly over your right foot, your left foot straight behind you, both feet pointing forward, and fingertips on the floor. Extended Side Angle. Do a lunge and an extended side angle on your left side.L Lie facedown for the Locust Pose. Turn over to lie flat on your back. Close your eyes and breathe deeply for two minutes. Approximate Duration: _____________This program was designed by <br />451485095250FITNESS PROGRAMDesigned for Day 3 Outcome: Cardio Equipment Needs: Track and field track Instructions: Start with a 5 minute warm up light cardio warm up Go into warm up Cool down stretching Warm up/Cool down Run in place one minuteHigh knees 30 secButt kicks30 secRun in place 1 minute Standing oblique stretch(both sides) Back stretchArm stretches Interval runs adding up to a mile100 meter -sprint200 meters -Slow pace100 meter -Sprint 200 meter -jog 200 meter -Speed walk 400 meter -Jog 400 meter -Run as fast as you can Approximate Duration: _____________This program was designed by Websites Used a references<br />Fitness.com The global fitness community

4. About.com Yoga

5. Youtube.com Warm ups helpful work out ideas

6. Best-running-tips.com