NOTH DAVAO COLLEGES – TAGUM FOUNDATION INC.

PE 1

SUBMITTED TO:
Mr. Ian Jay Ratilla
 Prepared By: Min Jane D.
Salvacion

ONE WEEK WORK OUT PLAN

DAY 1: 24 MINUTE WORK OUT

 Eight minute warm up with jump rope
 One minute intervals through two rounds of

 Squats
 Jump Rope
 Push ups
 Jump rope
 V-ups
 Jump rope
 Stretch for 15 minutes

DAY 2: Choose one workout in a.m. and one in p.m.

After a 10 minute warm up, complete 10 repetitions of each exercise, moving from one to the
next without resting. Complete as many rounds as possible in 15 minutes.
 Pike Push Ups
 Lunge Hop
 Rotating side planks

Cardio countdown 30-20-10

 Warm for 5 minutes
 Choose your cardio – run, bike or swim. Start with an easy pace for 30 seconds, the
increase your speed to a moderate pace for 20 seconds, then sprint for 10 seconds.
Repeat this five times.
 Get a recovery pace for 3 minutes
 Repeat 30-20-10 five times
 Go at recovery pace for 2 minutes

DAY 3: Bottom’s Up
Complete the following six exercises for 20 repetitions, and then again for 10 repetitions, and
one more time for five repetitions.
 Walking Lunge
  Squat Jumps
 Step ups
 Jumping Jacks
 Side Lunges
 Burpees

DAY 4: YOGA
 UPDOG
 DOWN DOG
 TREE

DAY 5: Choose one workout in the a.m. and one in p.m.

 12 Single-leg squats (six on each leg)
 10 toes-to-wall
 8 Box-jumps
 6 Sit-up-to-stand up

DAY 6: Cardio Sandwich

 Run 0.5 miles or jump rope for five minutes
 Do 50 dips. (break up the next four exercises as you need to accumulate 50 repetitions
for each before running jumping again)
 Do 50 supermans
 Run 0.5 miles or jump rope for 5 minutes
 Do 50 sit ups
 Run 0.5 miles or jump for 5 minutes

DAY 7: Stay Calm and Hold on

Jump rope or run for 10 minutes and then….
Hold the following exercises for one minute each, or accumulate a total of one minute in
position, broken up as needed.
Repeat three rounds over 15 minutes.
 Plank
 Side plank
 Glute-bridge with leg raise
 Hollow-hold
 Squat-hold