FITNESS PLAN

GOAL: To lose at least 2kg of weight

DAYS MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY

ACTIVITIES - Jogging - Brisk Walking - Jogging - Cycling - Jog in Place - Jogging
- Jog in Place - Jumping Jacks - Curl-ups - Push-ups - Brisk Walking - Mountain Climbers
- Jumping Jacks - Burpees - Lunges - Burpees
R
TIME - For Jogging - For Brisk Walking - For Jogging - For Cycling - For Jog in Place - For Jogging

E
( 30 mins ) ( at least 30 mins) ( 45 mins ) ( 30 mins ) ( 5 -10 mins ) ( 45 mins )
around 5:30 A.M. around 6 A.M. around 5:45 A.M. around 6:30 A.M. around 6:30 A.M. around 5:30 A.M.

- For Jog in Place - For Jumping Jacks - For curl-ups - For push-ups - For Brisk Walking - For Burpees
( 5 -10 mins )
around 8 A.M.
( 30 sec – 1min )
around 7 A.M.
( 1 minute per set)
around 8:30 A.M.
( 1 minute per set)
around 9 A.M.
( at least 30 mins)
around 7:30A.M.
( 1 min )
around 9 A.M,
3 P.M., and 7 P.M.
S
- For Burpees - For Lunges
- For Jumping Jacks
( 30 sec – 1 min )
( 1 min )
around 9 A.M, 3 P.M.,
( 1 minute per set )
around 9 A.M. and
T
around 11 A.M. and 7 P.M. 7 P.M.

REPETION - For Jog in Place - For Brisk Walking - For Jogging - For Cycling - For Jog in Place - For Jogging
AND SET ( No repetition,
Three sets )
( No repetition, single
set only )
( No repetition,
single set only )
( No repetition,
single set only )
( No repetition,
Three sets )
( No repetition,
single set only ) D
- For Jumping Jacks - For Jumping Jacks - For curl-ups - For push-ups - For Lunges
( 15-25 repetitions,
Three sets )
( 15-25 repetitions,
Two sets )
( 20-30 repetitions,
Three sets )
( 10-20 repetitions,
Three sets )
( 10-20 repetitions
per leg, Two sets )
- For Burpees
( 10-20 repetitions,
Three sets )
A
Y
- For Jogging - For Burpees
( No repetition, ( 10-20 repetitions,
single set only ) Three sets )