Name: Sebastian Buquid

Grade & Section: 7 -DAISY

Note to learners: Plan a 60-minute fitness program daily from warm-up to cooling down
and allot time in the morning to execute it.

Days Fitness Program Components

Resistance Cardiorespiratory Cooling Down
Warm up and Training Training and Stretching
Stretch
(5-7 minutes) (10-15 minutes) (20-30 minutes) (5-7 minutes)
EXAMPLE: Leg Plank (10 mins.) Dancing (20 mins.) Light jogging (5
Sunday Bends (5mins.) mins.)
Sunday Side bends Ball crunch ( 4 elliptical ( 6 mins ) Arms (5 mins )
( 3mins ) mins )
Monday Leg raise ( 1 or Squats ( 2 Rowing ( 2 mins ) Hips ( 3 mins )
2 mins ) mins )
Tuesday Hip raise ( 1 or High knees ( 2 Swimming 5 Lower back ( 2
2 mins ) or 3 mins ) mins ) mins )
Wednesday Ball crunch ( 4 Chair dips ( 2 Boxing ( 3 mins ) Toe touch ( 3
mins ) mins ) mins )
Thursday Dummble font Jumping jucks Skipping ( 4 mins ) Calf ( 3 mins )
squat ( 2 mins ) ( 5 mins )
Friday Reverse crunch Knee pull ins ( 1 Cycling ( 8 mins ) streching
( 3 mins ) mins )