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  • My Fitness Program (4 Weeks) : 1 - Page

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    SARAH BELLA OLVEDA
    30 views7 pages
    This 4-week fitness program aims to improve heart and lung health, increase strength and endurance, and build confidence through various physical activities. The program includes activities like jogging, squats, sit-ups, planks, and push-ups. Each week, the duration and intensity of the activities gradually increases, such as increasing jogging time from 1 to 20 minutes over the 4 weeks. The goal is to participate in these activities 5 days per week to work towards improved fitness.

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    Fitness Program

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    This 4-week fitness program aims to improve heart and lung health, increase strength and endurance, and build confidence through various physical activities. The program includes activities like jogging, squats, sit-ups, planks, and push-ups. Each week, the duration and intensity of the activities gradually increases, such as increasing jogging time from 1 to 20 minutes over the 4 weeks. The goal is to participate in these activities 5 days per week to work towards improved fitness.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    30 views7 pages

    My Fitness Program (4 Weeks) : 1 - Page

    Uploaded by

    SARAH BELLA OLVEDA
    This 4-week fitness program aims to improve heart and lung health, increase strength and endurance, and build confidence through various physical activities. The program includes activities like jogging, squats, sit-ups, planks, and push-ups. Each week, the duration and intensity of the activities gradually increases, such as increasing jogging time from 1 to 20 minutes over the 4 weeks. The goal is to participate in these activities 5 days per week to work towards improved fitness.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    MY FITNESS PROGRAM

    (4 Weeks)
    Introduction
    This physical fitness activity aims to improve the heart and lung conditions,
    increase the strength and physical confidence in a proper way of doing the
    activities/exercise.

    Objectives:
    - To improved condition of the heart and lungs
    - To increased muscular strength, endurance and motor fitness
    - To increased physical confidence
    My Personal Contract
    I agree to increase my participation in active recreational and physical
    activities particularly in my chosen physical activities for _5 days per week. I will
    begin my program on ___November 8, 2020______ and plan to reach my final goal by
    ____December 5, 2020_____.

    I understand that it is important for me to make a strong personal effort to


    make the change in my behavior. I sign this contract as an indication of my personal
    commitment to reach my goal.

    Sarah Bella C. Olveda


    Signature over printed name

    Witness:
    __________________________________
    Signature over printed name

    1|Page
    G r a s h e w M a a n
    Week 1: Getting Started

    Days
    Highlight List your chosen Physical Activities Duration (time or
    your chosen (PA) number of repetitions
    days per PA)

    Sunday Rest Day


    Jog 1 minute
    Monday
    Squat 1 minutes
    Sit-ups 25 (2 reps)
    Plank 2 minutes
    Jog 1 minute
    Squat 2 minutes
    Tuesday
    Sit-ups 25(2reps)
    Plank 2 minutes

    Wednesday Jog 2 minutes


    Squat 2 minutes
    Sit-ups 25(2reps)
    Plank 2 minutes

    Thursday Jog 2 minutes


    Squat 2 minutes
    Sit-ups 25 (2 reps)
    Plank 2 minutes

    Friday Jog 4 minutes


    Squat 2 minutes
    Sit-ups 25 (2reps)
    Saturday Plank 2 minutes
    Jog 5 minutes
    Squat 2 minutes
    Sit-ups 25 (2reps)
    Plank 3 minutes

    2|Page
    G r a s h e w M a a n
    Week 2

    Days
    Highlight List your chosen Physical Activities Duration (time or
    your chosen (PA) number of repetitions
    days per PA)

    Sunday rest
    Jog 5 minutes
    Squat 2 minutes
    Monday
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 5 minutes
    Squat 2 minutes
    Tuesday Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 5 minutes
    Squat 2 minutes

    Wednesday Sit-ups 25 (2reps)


    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 10 minutes
    Squat 3 minutes
    Sit-ups 25 (3reps)
    Thursday
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 10 minutes
    Squat 3 minutes
    Friday
    Sit-ups 25 (2reps)
    Plank 3 minutes

    3|Page
    G r a s h e w M a a n
    Push ups 10 (2reps)

    Saturday Jog 15 minutes


    Squat 4 minutes
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)

    Week 3

    Days
    Highlight List your chosen Physical Activities Duration (time or
    your chosen (PA) number of repetitions
    days per PA)

    Sunday rest
    Jog 15 minutes
    Jumping jack 5 minutes
    Squat 4 minutes
    Monday Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 15 minutes
    Jumping jack 5 minutes
    Squat 4 minutes
    Tuesday
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 15 minutes
    Jumping jack 5 minutes
    Wednesday
    Squat 4 minutes
    Sit-ups 25 (2reps)

    4|Page
    G r a s h e w M a a n
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 15 minutes
    Jumping jack 10 minutes
    Thursday Squat 4 minutes
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 15 minutes
    Jumping jack 10 minutes
    Squat 4 minutes
    Friday
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 15 minutes
    Jumping jack 10 minutes
    Squat 4 minutes

    Saturday Sit-ups 25 (2reps)


    Plank 3 minutes
    Push ups 10 (2reps)
    Week 4

    Days
    Highlight List your chosen Physical Activities Duration (time or
    your chosen (PA) number of repetitions
    days per PA)

    Sunday Rest
    Jog 20 minutes
    Jumping jack 10 minutes
    Monday
    Squat 4 minutes
    Sit-ups 25 (2reps)

    5|Page
    G r a s h e w M a a n
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 20 minutes
    Jumping jack 10 minutes
    Tuesday Squat 4 minutes
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 20 minutes
    Jumping jack 10 minutes
    Squat 4 minutes
    Wednesday
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 20 minutes
    Jumping jack 10 minutes
    Squat 4 minutes

    Thursday Sit-ups 25 (2reps)


    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 20 minutes
    Jumping jack 10 minutes
    Squat 4 minutes
    Friday
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)
    Jog 20 minutes
    Jumping jack 10 minutes
    Saturday Squat 4 minutes

    6|Page
    G r a s h e w M a a n
    Sit-ups 25 (2reps)
    Plank 3 minutes
    Push ups 10 (2reps)

    7|Page
    G r a s h e w M a a n

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