FITNESS PLAN FORM

Name: Caliwag, Alliah H.

Course and Section: BSN 1-A

1. To lose 3-4 kg in a month

FITNESS GOAL 2. To consistently perform the fitness plan.
3. To be able to hold squat in place for 1-2 minutes after a month.

WARM-UP

WORK OUT PROPER

FULL BODY WORKOUT
FREQUENCY INTENSITY TIME TYPE EQUIPMENT

1. FULL BODY
1. Jumping Jacks Reps- 45 seconds • 1 and 2 Locomotor
2. Burpees each • 3 is Non-Locomotor
3x a week 3 minutes Yoga Mat
3. Forearm to full Rest- 15 seconds • Muscle strength and
plank interval endurance

2. ARMS and BACK

Reps- 45 seconds
1. Wall Push-up • Non-Locomotor
each
2. Shoulder tap 3x a week 3 minutes • Upper body exercise Yoga Mat
Rest- 15 seconds
3. Arm wing fly
interval

3. ABS

1. Spiderman
Reps- 45 seconds • Non-Locomotor
Plank
each • Upper body & Core
2. Crunch & Pulse 3x a week 3 minutes Yoga Mat
Rest- 15 seconds strength exercise
3. Bicycle
interval
crunches

CORE AND
4.
OBLIQUES
1. Side Elbows
Reps- 45 seconds
Touch Knee • Non-Locomotor
each 3-5
2. Heel tap 3x a week • Core strength Yoga Mat
Rest- 15 seconds minutes
3. Mountain exercise
interval
Climber

5. LEGS and THIGHS

Reps- 45 seconds • 1 is Non-Locomotor

1. Squat
each 3-5 • 2-3 are Locomotor
2. Side Step Squat 2x a week Yoga Mat
Rest- 15 seconds minutes • Body resistance
3. Lateral Lunges
interval exercise

4. COOL DOWN