“PHYSICAL FITNESS: CHANGING LIFE COURSE THROUGH

RECREATIONAL ACTIVITIES”

FIGHT FOR
FITNESS!
MADELINE CHLOE M. PLATA 10-JUSTICE
"TAKE CARE OF YOUR BODY. IT'S THE ONLY PLACE YOU HAVE TO LIVE."

OBJECTIVES OF THE PROGRAM

APPRECIATION OF PHYSICAL ACTIVITY THAT IT CAN HELP OUR BODY
NOT ONLY PHYSICALLY, BUT MENTALLY AS WELL.

REDUCE THE RISK OF HEALTH-RELATED DISEASES THAT CAN BE A

HINDRANCE TO EACH'S DAILY LIFESTYLE.

VOLUNTEERS WILL EARN A WHOLE DIFFERENT LOT OF SELF-ESTEEM

AND SELF-MOTIVATION.
SET OF EXERCISES
CARDIOVASCULAR ENDURANCE:

BURPEES CYCLING
 SET OF EXERCISES
MUSCULAR ENDURANCE:
COMFORT IS ESSENTIAL IN
AN ACTIVE LIFESTYLE

SIDE PLANK SIT-UPS

SET OF EXERCISES
FLEXIBILITY:

LUNGES KNEES TO CHEST

SET OF DAILY EXERCISES &
SCHEDULE
 DAY 1
FIRST DAY ROUTINE:

1-Minute Stretching
5 laps of jogging/walking

REST FOR 2 1/2 MINUTES AFTER DOING THE WARM-UP

2 sets of Sit-Ups
3 sets of Lunges

DO EACH EXERCISE WITH 30 SECONDS PER SET

SUITABLE MUSIC FOR THE EXERCISE: NEVER SAY NEVER URL: https://www.youtube.com/watch?v=_Z5-P9v3F8w
 DAY 2
SECOND DAY ROUTINE:

1-Minute Stretching
5 laps of jogging/walking

REST FOR 2 1/2 MINUTES AFTER DOING THE WARM-UP

3 Sets of Planking
3 Sets of Burpees

DO EACH EXERCISE WITH 30 SECONDS PER SET

SUITABLE MUSIC FOR THE EXERCISE: SHAPE OF YOU URL: https://www.youtube.com/watch?v=VJ2rlci9PE0

 DAY 3
THIRD DAY ROUTINE:

1-Minute Stretching
5 laps of jogging/walking

REST FOR 2 1/2 MINUTES AFTER DOING THE WARM-UP

2 Sets of Sit-Ups
2 Laps of Cycling
DO EACH EXERCISE WITH 30 SECONDS PER SET

SUITABLE MUSIC FOR THE EXERCISE: BELIEVER URL: https://www.youtube.com/watch?v=W0DM5lcj6mw

 DAY 4
FOURTH DAY ROUTINE:

1-Minute Stretching
5 laps of jogging/walking

REST FOR 2 1/2 MINUTES AFTER DOING THE WARM-UP

3 Sets of Side Plank

2 Sets of Knees to Chest

DO EACH EXERCISE WITH 30 SECONDS PER SET

SUITABLE MUSIC FOR THE EXERCISE: HALL OF FAME URL: https://www.youtube.com/watch?v=mk48xRzuNvA

 DAY 5
FIFTH DAY ROUTINE:

1-Minute Stretching
5 laps of jogging/walking

REST FOR 2 1/2 MINUTES AFTER DOING THE WARM-UP

2 Sets of Sit-Ups
2 Laps of Jogging

DO EACH EXERCISE WITH 30 SECONDS PER SET

SUITABLE MUSIC FOR THE EXERCISE: DRAG ME DOWN URL: https://www.youtube.com/watch?v=hzT1sZcmbZw

 RESOURCES:
ELEMENTS FROM
CANVA
THANK YOU FOR
WATCHING!
-MADELINE CHLOE M. PLATA 10-JUSTICE