MONTHLY PLAN

Jesús Portilla, Paula García y Jorge Garre

1º Bach A
IES Gregorio Peces-Barba (Colmenarejo)
INDEX
1. Introduction

2. Fitness Level

3. Objectives

4. Monthly Plan

5. Conclusion
INTRODUCTION
The objectives of our training session are to improve both endurance and strength,
focusing on both legs and arms. We will be doing exercises such as pushups for upper
body strength and squats for leg and gluteal muscles
We will also be working on developing basic physical qualities such as flexibility, speed,
endurance, and most importantly, strength
Our goal is to optimize our strength training to improve our athletic performance

ANALYZE YOUR
FITNESS LEVEL AND
WEEKLY ACTIVITY
In this section, you have to
1- Use the Fitness Tests data to help you to check how your fitness level is before
starting the training program. Add the data (make a chart), explain why you
selected those tests and analyze the scores/results you had on those tests.

2- For children and adolescents, an average of 60 minutes a day is recommended.

The most common physical activities include walking, cycling, pedaling and

playing sports. Paula does 3 day of Gym per week and 3 days of figure skating,
Jorge does 2 days of jumping rope per week, 2 days per week of Gym and 1 day
 of tennis per week and for last Jesus does 2 day per week of Badminton, 1 day per
week Tennis and 1 day per week football.

OBJECTIVES
Our goal is to change our routine a bit and see what aspects can be progressively improved
in a month. The 3 of us with different training sessions will explore possibilities to
improve our routine and achieve results in a month.

MONTHLY PLAN
In this case, Jesus makes a fairly simple week with various sports, his month
would be the same every week, improving the methods.

FEBRUARY -
Jesus

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 7 8 9 10 11 12
Badminton: PE 45´ Badminton: PE CLASS 45 Break of Football Break of doing
1’15 hour F-R 5 min 1H ´flexibility doing 2H15’ at sport
Flexibility 10 mins sports sportcenter
5´
TOTAL 1H15´
Tennis:1
Hours TOTAL 1H´ TOTAL: 0´ TOTAL 0´
TOTAL 55´
Total 2H15’
TOTAL 1H55´
TOTAL FIRST WEEK: 440´
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
13 14 15 16 17 18 19
Badminton: PE 45´ Badminton: PE CLASS 45 Break of Football Break of doing
1’15 hour F-R 5 min 1H ´flexibility doing 2H15’ at sport
Flexibility 10 mins sports sportcenter
5´
TOTAL 1H15´
Tennis:1
Hours TOTAL 1H´ TOTAL: 0´ TOTAL 0´
TOTAL 55´
Total 2H15’
TOTAL 1H55´
TOTAL FIRST WEEK: 440´

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

20 21 22 23 24 25 26
Badminton: PE 45´ Badminton: PE CLASS 45 Break of Football Break of doing
1’15 hour F-R 5 min 1H ´flexibility doing 2H15’ at sport
Flexibility 10 mins sports sportcenter
5´
TOTAL 1H15´
Tennis:1
Hours TOTAL 1H´ TOTAL: 0´ TOTAL 0´
TOTAL 55´
Total 2H15’
TOTAL 1H55´
TOTAL FIRST WEEK: 440´

Jorge, in this case, has balanced his workouts more throughout the week since
before he had most of it in one day and rested more, so now we will see his
improvement more balanced
FEBRUARY -
Jorge

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 7 8 9 10 11 12
Gym: 1’30 hour PE 45´ GYM: PE CLASS 45 Break of Jump rope:1H Break of doing
F-R 5 min 1H30’ ´flexibility doing sport
Flexibility 10 mins sports
TOTAL 1H30´
5´ Jump rope:
Tennis:1 1H
TOTAL: 0´ Total 1H’
Hours TOTAL TOTAL 0´
1H30´

TOTAL 1H55´ TOTAL

1H55´
TOTAL FIRST WEEK: 470´

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 13 14 15 16 17 18 19
Gym: 1’30 hour PE 45´ GYM: PE CLASS 45 Break of Jump rope:1H Break of doing
F-R 5 min 1H30’ ´flexibility doing sport
Flexibility 10 mins sports
TOTAL 1H30´
5´ Jump rope:
Tennis:1 1H
TOTAL: 0´ Total 1H’
Hours TOTAL TOTAL 0´
1H30´

TOTAL 1H55´ TOTAL

1H55´
TOTAL FIRST WEEK: 470´

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

20 21 22 23 24 25 26
Gym: 1’30 hour PE 45´ GYM: PE CLASS 45 Break of Jump rope:1H Break of doing
F-R 5 min 1H30’ ´flexibility doing sport
Flexibility 10 mins sports
TOTAL 1H30´
5´ Jump rope:
Tennis:1 1H
TOTAL: 0´ Total 1H’
Hours TOTAL TOTAL 0´
1H30´

TOTAL 1H55´ TOTAL

1H55´
TOTAL FIRST WEEK: 470´

Paula also has her month balanced and is compared to the others, she is the one that has
changed her month the least, she usually always does the same thing except for one week
which she does 1 hour more of sports
FEBRUARY -
Paula

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 7 8 9 10 11 12
Gym: 1 hour PE 45´ GYM: 1H’ PE CLASS 45 Break of Figure Break of doing
F-R 5 min ´flexibility doing skating :1H sport
Flexibility 10 mins sports
TOTAL 1H´
5´ GYM: 1H
Figure TOTAL 1H
skating :1 TOTAL: 0´ TOTAL 0´
Total 1H’
Hours
TOTAL
1H55´
TOTAL 1H55´
TOTAL FIRST WEEK: 410´

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

13 14 15 16 17 18 19
Gym: 1 hour PE 45´ GYM: 1H’ PE CLASS 45 Break of Figure Break of doing
F-R 5 min Figure ´flexibility doing skating :1H sport
Flexibility skating: 1H 10 mins sports
TOTAL 1H´
5´ GYM: 1H
Figure
skating :1 TOTAL: 0´ TOTAL 0´
Total 1H’
Hours TOTAL : 2H
TOTAL
1H55´
 TOTAL 1H55´

TOTAL FIRST WEEK: 470´

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

20 21 22 23 24 25 26
Gym: 1 hour PE 45´ GYM: 1H’ PE CLASS 45 Break of Figure Break of doing
F-R 5 min ´flexibility doing skating :1H sport
Flexibility 10 mins sports
TOTAL 1H´
5´ GYM: 1H
Figure TOTAL 1H
skating :1 TOTAL: 0´ TOTAL 0´
Total 1H’
Hours
TOTAL
1H55´
TOTAL 1H55´
TOTAL FIRST WEEK: 410´

CONCLUSIONS
the 3 of us have come to the conclusion that with these changes,
effort and perseverance we can achieve results. Thanks to this we
have learned that balancing more of a routine you don't need to do
4 hours a day.