HEALTH

RELATED-
FITNESS
INTEGRATION
BENEFITS
FREQUENCY FREQUENCY
FREQUENCY FREQUENCY
FREQUENCY TIME TIME
TIME INTENSITY INTENSITY

INTENSITY INTENSITY TIME

INTENSITY TIME

CLIMBING STAIRS
SEATED HARMSTRING STRETCH
DANCING PUSH UP

PLANK 5 Times a week

Moderate Intensity
1-2 minutes, every morning

3-5 times a week

Moderate Intensity
15-30 seconds per repetition. Repeat the
stretch for 2-3 repetition per leg, every
morning

3 times a week
High Intensity
30 minutes every morning and every night
2-3 times a week
Moderate Intensity
Morning (5-10 repeat)
Twice a week
Moderate Intensity
15-30 seconds, every morning

MUSCULAR STRENGTH

FLEXIBILITY

CARDIOVASCULAR ENDURANCE
MUSCULAR ENDURANCE

BODY COMPOSITION
MUSCULAR STRENGTH

FLEXIBILITY

CARDIOVASCULAR ENDURANCE

MUSCULAR ENDURANCE
BODY COMPOSITION

INTEGRATION
INTEGRATION
INTEGRATION
INTEGRATION