3/30/2016
We Are Fit Attitude Online Fitness
Training Plan
Goal
Cool down - 1
Shape - lose weight & shape
Start date
Time 1
Instructions
Exercises
End date
Do this after the HIIT workout Date
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1. Full body stretch standing
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Exercises
Lats
Date
/
/
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2. Worlds greatest stretch arms up
Set 1
Set 2
Set 3
Set 4
Set 5
Note
/
Hamstrings, Chest
Place your feet in stride position. Weave your ngers together. Extend your arms
upwards.
Grab your leg below your knee. Lunge forward. Lift your arms. Place your hands on
the ground. Extend one leg. Extend your arms upwards.
3. Lunge stretch, right
4. Lunge stretch, left
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Glutes
Glutes
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Place your feet in split squat stance. Place your hands on your thighs. Move the rear
knee towards the ground. Keep your back in a neutral position. Feel your muscle(s)
stretching.
Place your feet in split squat stance. Place your hands on your thighs. Move the rear
knee towards the ground. Keep your back in a neutral position. Feel your muscle(s)
stretching.
5. Quadriceps stretch standing, right
6. Quadriceps stretch standing, left
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Quads
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Quads
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
7. Chest stretch standing, left
8. Chest stretch standing, right
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Chest
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Chest
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
9. Upper back stretch standing
10. Triceps stretch behind the back
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Upper Back
Stand up straight. Bring your arms forward. Weave your ngers together. Stretch
your arms. Feel your muscle(s) stretching.
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Triceps
Stand up straight. Move your arms backward. Weave your ngers together. Stretch
your arms.
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3/30/2016
We Are Fit Attitude Online Fitness
11. Lattisimus stretch hanging, left
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Lats
Grab the pole. Bring your buttocks back. Feel your muscle(s) stretching.
12. Hamstring stretch straight leg, right
Set 1
Set 2
Set 3
Set 4
Set 5
Note
Hamstrings
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
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