Exercise Program

Physical Education 1
Janrie Joseph P. Deocampo
BSA 1A

EXERCISE PROGRAM
Week 1 Week 2 Week 3 Week 4
Day 1 Day 1 Day 1 Day 1
20 Jumping Jacks Rest 30 High knees 40 Jumping Jacks
10 Sit- ups 18 Second Plank 24 Sit-ups
10 Squats 18 Lunges 24 Squats
5 Pushups 12 Push ups 15 Push ups
Day 2 Day 2 Day 2 Day 2
20 High knees 25 Jumping Jacks Rest 40 High knees
10 Second Plank 14 Sit-ups 24 Second Plank
10 Lunges 14 Squats 24 Lunges
5 Push ups 8 Push ups 16 Push ups
Day 3 Day 3 Day 3 Day 3
20 Jumping Jacks 25 High knees 35 Jumping Jacks Rest
10 Sit-ups 14 Second Plank 20 Sit-ups
10 Squats 14 Lunges 20 Squats
6 Push ups 9 Push ups 12 Push ups
Day 4 Day 4 Day 4 Day 4
Rest 30 Jumping Jacks 35 High knees 40 Jumping Jacks
16 Sit-ups 20 Second Plank 26 Sit-ups
16 Squats 20 Lunges 26 Squats
10 Push ups 13 Push ups 16 Push ups

Day 5 Day 5 Day 5 Day 5

20 High Knees Rest 35 Jumping Jacks 40 High knees
10 Second Plank 22 Sit-ups 26 Second Plank
10 Lunges 22 Squats 26 Lunges
6 Push ups 14 Push ups 17 Push ups

Day 6 Day 6 Day 6 Day 6

25 Jumping Jacks 30 High knees Rest 45 Jumping Jacks
12 Sit-ups 16 Second Plank 28 Sit-ups
12 Squats 16 Lunges 28 Squats
7 Push ups 10 Push ups 18 Push ups

Day 7 Day 7 Day 7 Day 7

25 High Knees 30 Jumping Jacks 35 High knees Rest
12 Second Plank 18 Sit-ups 22 Second Plank
12 Lunges 18 Squats 22 Lunges
8 Push ups 11 Push ups 14 Push ups
 Exercise Program
Physical Education 1
Janrie Joseph P. Deocampo
BSA 1A