4 WEEKS FITT PLAN

DELA CRUZ, NICOLE MAY B.

BSCE 1A
THURSDAY 3:00-5:00 PM
 MUSCULAR ENDURANCE
CARDIOVASCULAR FLEXIBILITY BODY COMPOSITION
AND STRENGTH

FREQUENCY 2-3 times per week Daily Twice a week Daily

60% of max. heart rate Hold 15-30 sec 20 reps (strength)

INTENSITY Light to moderate
Light to moderate Total body 30 sec (endurance)

TIME 15-20 min. 10 min. 10-15 min. 15-30 min.

Squats
Running and jogging Plank Aerobic activity
Static-stretching
TYPE Step-up onto chair Sit-up Zumba
Dynamic-stretching
Jumping jacks Lunges Running/walking