Activity 5

WORK OUT PROGRAM

TYPE INTENSITY TIME FREQUENCY

COMPONENTS 1ST 2ND WEEK 3RD WEEK 4TH WEEK
OF EXERCISE WEEK
EXERCISE No. set and
Repetition Sec./min M W F M W F M W F M W F
1.CARDIO a. AEROBIC 40 MINS
VASCULAR DANCE
ENDURANCE b. JOG WITH IN
YOUR 40 MINS
NEIGHBORHOOD
2.BALANCE a. FLAMINGO
STANDS 3 SETS/20
b. SINGLE LEG REP
DEADLIFT TO
BALANCE 3 SETS/10
REP
3.FLEXIBILITY a. HAMSTRING 3 SETS/10
STRETCH REP
b. HIP FIGURE 4
STRETCH
3 SETS/ 10
REP
4.MUSCULAR a. PLANK TOP 3 SETS 1 MIN
ENDURANCE b. SIDE PLANK
3 SETS 40 SECS
5. MUSCULAR a. INCLINE PUSH 3 SETS/ 15
STRENGTH UPS REP
b. TRICEPS BOX 3 SETS/ 20
DIP REP
6.AGILITY a. FORWARD 3 SETS 20 SECS
RUNNING, HIGH
KNEE DRILLS
b. L DRILL
3 SETS/1
REP
7.POWER a. JUMP SQUAT 3 SETS/10
b. NINJA JUMP REP
3 SETS/10
REP
8.COORDINATION a. CROSS OVER 3 SETS 20 SEC
SKIPPING ROPE
b. FINGER-TO-
FINGER TEST
20 REP
9. REACTION TIME a. WALL TOSS 3 SETS 30 SEC
b. CLAP-TO-
SPRINT 3 SETS/3
REP