MYLA O.

MILLAPRE
9 - AGUINALDO
FITNESS PLAN
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
REST Jumping Jacks Squats (12x) REST Squats (12x) REST High stepping
- Taking two days (30 seconds ) - It strengthens - Taking two days - It strengthens - Taking two days ( 30 seconds )
of rest helps your - It balances out your core , of rest helps your your core , of rest helps your - It improves overall
body recover from your heart rate, reduces the risk of body recover from reduces the risk of body recover from fitness by building
the previous increases blood injury, crushes the previous week’s injury, crushes the previous week’s strength , reducing
week’s training. circulation all calories, training. calories, training. fat, and boosting your
over the body, strengthens the strengthens the cardiovascular
controls and muscles of your muscles of your health. It also burns
maintains blood lower body and lower body and calories, making it an
pressure, helps in boosts athletic boosts athletic ideal way to maintain
doing away with ability and ability and your target body
bad cholesterol strength. strength. weight.
levels in the body,
prevents the onset Kneeling lunge Lunges (14x) –
Jumping Jacks
of stroke or heart stretch ( 60 Lunges are strength
(30 seconds )
attacks. seconds) training exercise
- It balances out
- A proper lunge among people
your heart rate,
Triceps posture can help wanting to
increases blood
stretches you achieve a strengthen, sculpt,
circulation all over
(60 seconds) stronger and more and tone their bodies,
the body, controls
- Improve stable core. This while also improving
and maintains
flexibility, workout engages overall fitness and
blood pressure,
lengthen muscles, your core and enhancing athletic
helps in doing
and increase abdominal performance. This
away with bad
range of motion. muscles. It helps resistance exercise is
cholesterol levels
Plus, they can you build stability popular for its ability
in the body,
help to prevent which when you to
prevents the onset
tight muscles, move your hips strengthen your back
of stroke or heart
loosen connective up and down. A , hips, and legs, while
attacks.
tissue, and boost stronger core improving mobility
circulation, all allows you deal and stability.
while using no or with lower back High stepping
minimal pain and improves ( 30 seconds )
equipment. your balance and - It improves
posture as well. overall fitness by
building strength ,
reducing fat, and
boosting your
cardiovascular
health. It also
burns calories,
making it an ideal
way to maintain
your target body
weight.
 DAY WORKOUT
Aerobic exercise
Jumping Rope (60 minutes )
- Jumping rope can burn 200 to 300 calories in 15 minutes ,improves
coordination reduces injury risk
improves heart health and strengthens bone density.
MONDAY
Muscle strengthening exercise
Triceps stretches
(60 seconds)
- Improve flexibility, lengthen muscles, and increase range of motion.
Plus, they can help to prevent tight muscles, loosen connective tissue,
and boost circulation, all while using no or minimal equipment.
Bone strengthening exercise
Jumping Jacks (30 seconds )
- It balances out your heart rate, increases blood circulation all over
the body, controls and maintains blood pressure, helps in doing away
with bad cholesterol levels in the body, prevents the onset of stroke or
TUESDAY heart attacks.

Strengthening exercise
Squats (12x)
- It strengthens your core ,
reduces the risk of injury, crushes calories, strengthens the muscles of
your lower body and
boosts athletic ability and strength.

WEDNESDAY REST
Stretch exercise
THURSDAY Kneeling lunge stretch ( 60 seconds)
- A proper lunge posture can help you achieve a stronger and more
stable core. This workout engages your core and abdominal muscles. It
helps you build stability which when you move your hips up and down.
A stronger core allows you deal with lower back pain and improves your
balance and posture as well.

Bone strengthening exercise

Jumping Jacks (30 seconds )
- It balances out your heart rate, increases blood circulation all over
the body, controls and maintains blood pressure, helps in doing away
with bad cholesterol levels in the body, prevents the onset of stroke or
heart attacks.
Aerobic exercise
FRIDAY High stepping
( 30 seconds )
- It improves overall fitness by building strength , reducing fat, and
boosting your cardiovascular health. It also burns calories, making it an
ideal way to maintain your target body weight.
SATURDAY REST
SUNDAY REST