FITT GOAL TYPE INTENSITY FREQUEN TIME EXPECTED RESULT

(Parts of the (Recreational/Physical (Light, CY (Duration of the

fitness plan) Activity) Moderate, (Target activity in
Vigorous) no. of seconds/minutes
days in a /hour)
week)
Warm-up High Knees 60 seconds
Jumping Jacks 30 seconds
Bent Over Twist 60 seconds
Hip Circles 30 seconds
Alternating Side Lunge 60 seconds
Standing Side Crunch 60 seconds
Criss Cross Crunches 60 seconds
Mountain Climber 30 seconds

Workout 1. Push up Light Intensity Twice a 5 minutes - Increase upper

Activity week body strength
2. Abdominal Moderate Twice a 5 minutes - Tone the core
Crunch Intensity activity week muscles of the
body
Triceps dip on chair Moderate Twice a 3 minutes - Increase range
Intensity week motion of the
Activity body
- Strengthen the
upper body
Plank Moderate Twice a 1 Minute - Help build
Intensity week strong
Activity abdominal
muscle
Lunge Moderate Twice a 10 minutes - Lower body
Intensity week strength and
Activity muscle
building
Squat Moderate Twice a 5 Minutes - Tone the core
Intensity week muscles of the
Activity body
Cool down Thigh Hug 60 secs
Cobra Pose 30 secs -
Child Pose 90 secs -
Forward Pose 60 secs -
Overhead Stretch 30 secs -
Hip Flexor Stretch 30 secs -
Triceps Stretch 30 secs -
Shoulder Stretch 30 secs -
Recreational Fitness Program

Name: Lei Rea N. Salde 12 - Beethoven