Components Exercise (5 Each) Reason for Selection

Stair climbing, Squats, Walking, The reason why I choose this exercise
because it is basic and not difficult at all to
CARDIORESPIRATORY Jumping Jacks, burpees perform but it ok to try another if made
mistakes

CORE MUSCLES Bicycle Crunch, Leg Raises, Standing overhead dumbbell, Increasing strengths for the main body, arms,
burpees, Squats and legs

MUSCULAR (UPPER EXTREMITIES) Dumbbell rows, hand grip, Single-leg deadlifts, jumping Improvement for the body muscles doing
jacks, wood chop basic exercises with no risk

NEUROMOTOR FITNESS (COORDINATION Stand leg balance, Dumbbell rows, Lateral side steps, 4 Is all about balancing the strength and agility
AND BALANCE) square drills, Jumping Jacks for perform the basic steps on different
exercises
 FITT PHYSICALACTIVIY (CARDIO) CORE MUSLES MUSCULAR(UPPER NEUROMOTOR FITNESS
DAY: EXTREMITIES) (COORDINATION AND
BALANCE)

Activity: CARDIO/CM Stair climbing, Squats, Bicycle Crunch,

Intensity Level: L1 Jumping Jacks Leg Raises
MONDAY How long? 20 or 30 mins
Activity: MUSC/NEELI Dumbbell rows, Single-leg 4 square drills
Intensity: L1 deadlifts, wood chop
TUESDAY How long? 20 mins

Activity: Cardio Burpees, Walking

Intensity Level: L1
WEDNESDAY How long? 20 mins
Activity: CM/ MUSC/NEELI Standing hand grip, wood chop Lateral side steps, Stand
Intensity Level: 1 overhead leg balance
THURSDAY How long? 20 or 30 mins dumbbell

Activity: CARDIO/CM Walking, Stair Squats, Bicycle

Intensity Level: L1 Crunch
climbing
FRIDAY How long? 20 or 30 mins

SCHEDULE OF SELECTED EXERCISE

 1) doing different exercises to improve my strength, agility and balance.
FITNESS GOAL 2) but this exercises activity will take only 1 to 2 weeks
3) after doing those tasks need to find the result what are changes for
my physical after doing exercise on 1 to 2 weeks
Need to perform four components Cardiorespiratory, Core Muscles, Muscular,
Fitness Objective Neuromotor FITNESS but this four need to do five exercise each component.
I will perform different exercise to improving my core muscles and muscular
Physical using heavy or non-heavy equipment

proper thinking because need to think before performing those exercise to

Mental avoid accidents or injury especially do warm up first before do the exercises
but check if the equipment use is safe or not.
behavior and motivation but the most important for emotional is learn to
Emotional control those while performing especially be positive.

Be kind to someone for asking a favor to help for doing difficult exercise but it
Social is alright to understand and learn those advice for a proper doing exercise.