JOAQUIN, Maria Katrina A.

25 April 2021
2020-11082 PE1 FPF - MAB2

Fitness Plan
1st Session
Fitness Goal: Endurance

Warm-up Exercise Set - AMRAP in 5 minutes

1. 50m brisk walk
2. Lunges - 10 reps per leg
3. Jumping Jacks - 20 reps
4. Toe jumps
a. In place - 10 reps
b. Side to side - 10 reps
c. Front to back - 10 reps

Exercise Proper Exercise Set 1 - AMRAP in 30 minutes (vigorous intensity)

1. 1 minute jog
2. 30 second sprint
3. 1 minute brisk walk

Exercise Set 2 - Done twice (moderate intensity)

4. Lunges - 10 reps per leg
5. Squats - 10 reps
6. Push-ups - 10 reps
7. Plank - 30 seconds

Cool down Exercise Set

1. Neck stretch - 15 seconds
2. Deltoid stretch - 30 seconds per arm
3. Arm stretch - 30 seconds per arm
4. Butterfly stretch - 30 seconds
5. Straddle stretch - 30 seconds
6. Straddle hamstring stretch (R & L) - 30 seconds per leg
7. Splits (R & L & Center) - 30 seconds per leg
8. Upward facing dog - 15 seconds

Fitness Plan
2nd Session
Fitness Goal: Endurance

Warm-up Exercise Set - AMRAP in 5 minutes

9. 50m brisk walk
10. Lunges - 10 reps per leg
11. Jumping Jacks - 20 reps
12. Toe jumps
d. In place - 10 reps
e. Side to side - 10 reps
 f. Front to back - 10 reps

Exercise Proper Exercise Set - Calorie burning set (Just Dance 2021) for 1 hour

Cool down Exercise Set

13. Neck stretch - 15 seconds
14. Deltoid stretch - 30 seconds per arm
15. Arm stretch - 30 seconds per arm
16. Butterfly stretch - 30 seconds
17. Straddle stretch - 30 seconds
18. Straddle hamstring stretch (R & L) - 30 seconds per leg
19. Splits (R & L & Center) - 30 seconds per leg
20. Upward facing dog - 15 seconds

Fitness Plan
3rd Session
Fitness Goal: Strength

Warm-up Exercise Set - done twice

21. Jumping jacks - 30 seconds
22. Butt kicks - 30 seconds
23. High knees - 30 seconds
24. Jog - 1 minute

Exercise Proper Exercise Set - AMRAP in 45 minutes (vigorous)

1. Normal Push-ups - 20 reps
2. Plank - 1 minute
3. Squats with weight - 20 reps
4. Lunges with weights - 10 reps per leg
5. Crunches - 20 reps

Cool down Exercise Set

1. Neck stretch - 15 seconds
2. Deltoid stretch - 30 seconds per arm
3. Arm stretch - 30 seconds per arm
4. Butterfly stretch - 30 seconds
5. Straddle stretch - 30 seconds
6. Straddle hamstring stretch (R & L) - 30 seconds per leg
7. Splits (R & L & Center) - 30 seconds per leg
8. Upward facing dog - 15 seconds

Fitness Plan
4th Session
Fitness Goal: Strength

Warm-up Exercise Set - done twice

 1. Jumping jacks - 30 seconds
2. Butt kicks - 30 seconds
3. High knees - 30 seconds
4. Jog - 1 minute

Exercise Proper Exercise Set - AMRAP in 45 minutes (vigorous)

1. Explosive Push ups - 20 reps
2. Mountain Climbers - 20 reps
3. Squat jumps - 20 reps
4. Burpees - 10 reps

Cool down Exercise Set

1. Neck stretch - 15 seconds
2. Deltoid stretch - 30 seconds per arm
3. Arm stretch - 30 seconds per arm
4. Butterfly stretch - 30 seconds
5. Straddle stretch - 30 seconds
6. Straddle hamstring stretch (R & L) - 30 seconds per leg
7. Splits (R & L & Center) - 30 seconds per leg
8. Upward facing dog - 15 seconds