Dianne Camille N.

Quines

BSA 1A

CARDIOVASCULAR ENDURANCE
Frequency 5 Days
Intensity 800-1kl (per day)
Type Jogging, Biking, Skipping Rope, Mountain
Climbers
Time 30 minutes

Flexibility
Frequency 4-5 Days
Intensity 15-20 seconds
Type Yoga, Dance, Stretching
Time

Muscular Endurance
Frequency 4-5 Days
Intensity 30-50 reps/ 1-2 sets
Type Sit ups, Push-ups, Walking Lunges, Squat
Time 20-30 minutes

Muscular Strength
Frequency 3 Days (every other day)
Intensity 10-15 reps/ 1-2 sets
Type Free Weights
Time 20-30 minutes
 FITT PRINCIPLES CALENDAR

DAY TYPE OF EXERCISES TIME

DAY 1 BIKING 30 MINUTES
DANCE 10 MINUTES
SIT UP, PLANK 30 MINUTES
REE WEIGHT 30 MINUTES
DAY 2 JOGGING 30 MINUTES
DANCE 10 MINUTES
PUSH-UP, SIT UP 30 MINUTES
FREE WEIGTH 30 MINUTES
DAY 3 JOGGING 30 MINUTES
STRETCHING 10 MINUTES
PLANK, WALKING LUNGES 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 4 REST DAY
DAY 5 REST DAY
DAY 6 BIKING 30 MINUTES
DANCE 10 MINUTES
SIT UP, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 7 JOGGING 30 MINUTES
DANCE 10 MINUTES
PLANK, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 8 SKIPPING ROPE 30 MINUTES
STRETCHING 10 MINUTES
SQUAT, SIT UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 9 SKIPPING ROPE 30 MINUTES
DANCE 10 MINUTES
PLANK, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 10 JOGGING 30 MINUTES
DANCE 10 MINUTES
SIT UP, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 11 REST DAY
DAY 12 REST DAY
DAY 13 MOUNTAIN CLIMBERS 30 MINUTES
STRETCHING 10 MINUTES
PLANK, SQUAT 30 MINUTES
FREE WEIGHTS 30 MINUTES
DAY 14 BIKING 30 MINUTES
 DANCE 10 MINUTES
PLANK, SIT UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 15 BIKING 30 MINUTES
STRETCHING 10 MINUTES
SIT UP, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 16 SKIPPING ROPE 30 MINUTES
STRETCHING 10 MINUTES
SQUAT, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 17 MOUNTAIN CLIMBERS 30 MINUTES
DANCE 10 MINUTES
SIT UP, PLANK 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 18 REST DAY
DAY 19 REST DAY
DAY 20 JOGGING 30 MINUTES
DANCE 10 MINUTES
SIT UP, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 21 MOUNTAIN CLIMBER 30 MINUTES
DANCE 10 MINUTES
SQUAT, PLANK 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 22 SKIPPING ROPE 30 MINUTES
STRETCHING 10 MINUTES
PLANK, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MIUNUTES
DAY 23 JOGGING 30 MINUTES
STRETCHING 10 MINUTES
SIT UP, PUSH-UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 24 BIKING 30 MINUTES
DANCE 10 MINUTES
PLANK, SIT UP 30 MINUTES
FREE WEIGHT 30 MINUTES
DAY 25 REST DAY