FITNESS PLAN FORM

Name: Briones, Iris Jesaurei G.

Course and Section: BSN 1-D
1. FITNESS GOAL
 Lose 2kg per month

2. WARM UP
3. WORK OUT PROPER
HEALTH RELATED FREQUENCY INTENSITY TIME TYPE EQUIPMENT
PHYSICAL FITNESS
COMPONENT

1. FLEXIBILITY
a. 3x a week Reps- 30 seconds 2 -3 Forward None
hold MINUTE Lunges
Sets- 2 S
Rest- 15 seconds
b. 3x a week Reps- 30 seconds 2 -3 Seat None
hold MINUTE Straddle
Sets- 2 S
Rest- 15 seconds
Lotus
2. MUSCULAR
STRENGTH
a. 3x a week Reps- 8 3-5 Squats None
Sets- 3 MINUTE
Rest- 1min S
b. 3x a week Reps- 10 3-5 Abdominal Yoga Mat
Sets- 3 MINUTE Crunch
Rest- 1 min S
3. MUSCULAR
ENDURANCE
a. 3x a week Reps- 20 seconds 3-5 Plank Yoga Mat
Sets- 2 MINUTE
Rest- 1 min S
b. 3x a week Reps- 10 reps per 3-7 Jumping Jumping Rope
leg MINUTE Rope
Sets- 3 S
Rest- 1 min
4. CARDIOVASCULA
R ENDURANCE
a. 3x a week Reps- 30 seconds 3-4 Burpees Yoga Mat
Sets- 3 MINUTE
Rest- 2min S
b. 3x a week Reps- 1min 3-5 High Knees None
Sets- 3 MINUTE
Rest- 2min S
4. COOL DOWN