Activity #4: My Personal Fitness Program Plan

Direction: As a grade 10 student, you already possess the necessary skills in improving
your fitness. Your task is to create a one-week fitness plan. Use the format below.

Name: Jeziel Manseguiao Year and Section:10 Presentation

Weekly Exercise Plan. Date: December 15, 2020 to January 30 2021

(Month, Day) (Month, Day)

My Fitness Goals: (List your specific and general goals)

Specific Goals:
● Improving muscular strength and endurance.
● Improving flexibility and balance.
● Improving immune system.
General Goals:
● Focus more on establishing healthy habits.
● Build muscles
● Get out of comfort zone.

Days Activities Time Duration

Monday Example:

Warm up- Lunge 7:30am 5 minutes

Walk (be specific)

Brisk Walking
7:35am 20 minutes
Specific Exercise
8:00am 10 minutes
Cool Down
8:15am 5 minutes

Tuesday Jumping jack 7:30am 5 minutes

High knees 7:35am 2 minutes

Split jump 7:37am 10 minutes

Inchworm 7:47am 5 minutes

Cool down 7:52am 7 minutes

Wednesday Wall slide 7:30am 10 minutes

Wall push-up 7:40am 5 minutes

 Dip 7:45am 5 minutes

Push-up 7:50am 3 minutes

Cool down 7:53am 5 minutes

Thursday Superman 7:30am 5 minutes

Y-raise 7:35am 5 minutes

Bird dog 7:40am 10 minutes

Horse stance 7:50am 3 minutes

Cool down 7:53am 5 minutes

Friday Plank 7:30am 5 minutes

Side plank 7:30am 5 minutes

Side plank reach 7:35am 5 minutes

Diagonal Plank 7:40am 10 minutes

Cool down 7:50am 5 minutes

Saturday Crunch 7:30am 10 minutes

Oblique crunch 7:40am 5 minutes

Bicycle crunch 7:45am 5 minutes

Sit-up 7:50am 5 minutes

Cool down 7:55am 5 minutes

Sunday Butt bridge 7:30am 5 minutes

Wall sit 7:35am 5 minutes

Squat 7:40am 3 minutes

Lounge 7:43am 5 minutes

Side hip abduct 7:48am 10 minutes

Cool down 7:58am 5 minutes