PHYSICAL ACTIVITY TOWARDS HEALTH AND WELLNESS - FIT HW

Module 2
WORK-OUT PLAN WORKSHEET

MODULE 2 ACTIVITY 1
As you prepare towards being a professional someday you have indeed a busy schedule. And you will find it difficult to exercise into your day.
Designing a full Body Exercise Plan/workout plan is best for you.
1. Make a1 month workout/exercise plan incorporating the phases and principles of exercise found in module 2.
2. Use the format below to design your own plan. Instead of walking, think of other exercises/activities; instead of a crunch, push-ups
or dips, think of other activities/exercises.
3. This is graded and scored as 40pts. Each item will be scored by your instructor for 5pts each. You get the other 10pts if you have
properly accomplished this task as instructed.
 Sample Work-out Plan

( this is just a sample, you can have your own type of warm-up, exercise proper, and cool down exercise)

Fitness To have a healthy life.

Goal/s: To have a normal BMI
Activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time
Warm-up-10 10 mins walk 10 mins walk
mins jogging
Exercise Proper- 5 1 set of crunches, 1 1 set of crunches, 1
mins of jumping set of 15 push-ups, 1 set of 15 push-ups, 1
Week 1- Study 20mins 20mins
rope, single-leg set of 15 dips set of 15 dips 20mins walk
2 Break walk walk
bridge: 10 reps
each side, 10
lunges each side
Cool down-
Stretching
Warm-up- 10 10 mins walk 10 mins walk
mins walk
Exercise proper- 1 1 set of 25crunches, 1 1 set of 25crunches, 1
set of set of 20 push- set of 20 push-ups, 2
Week 3- Study 25crunches, 1 set 20mins ups, 2 sets of 10 20mins sets of 10 dips
20mins walk
4 Break of 20 push- ups, 2 walk dips walk
sets of 10 dips
Cool down-
Stretching