Name: Juvy Stephanie A.

Martinez Section: 2BSA-1

Date: October 24, 2022 Schedule: Monday

Exercise Conditioning Program

Instruction: Design your own fitness plan by filling out this form.

● Cardiovascular Conditioning
✔ Warm-Up:
Exercise 1: Jumping Jacks Duration: 2 mins. Reps: 8 Sets: 5
Exercise 2: Lunges Duration: 3 mins. Reps: 5 Sets: 5
Exercise 3: High Knees Duration: 3 mins. Reps: 3 Sets: 6
Exercise 4: Running in Place Duration: 2 mins. Reps: 4 Sets: 6

● Muscular Resistance Training

✔ Conditioning:
Exercise 1: Squat Duration: 8 mins. Reps: 6 Sets: 10
Exercise 2: Push Up Duration: 8 mins. Reps: 6 Sets: 10
Exercise 3: Plank Duration: 8 mins. Reps: 15 Sets: 5
Exercise 4: Side Lunges Duration: 8 mins. Reps: 10 Sets: 8
Exercise 5: Triceps Dip Duration: 8 mins. Reps: 10 Sets: 8
Exercise 6: Jogging in Place Duration: 8 mins. Reps: 10 Sets: 8
Exercise 7: Jump Squat Duration: 8 mins. Reps: 15 Sets: 8
Exercise 8: Brisk Walking Duration: 8 mins. Reps: 10 Sets: 5
Exercise 9: Burpees Duration: 8 mins. Reps: 10 Sets: 8
Exercise 10:Plank Hip Dip Duration: 8 mins. Reps: 10 Sets: 5
Name: Juvy Stephanie A. Martinez Section: 2BSA-1

Date: October 24, 2022 Schedule: Monday

a. Frequency: 3x a week
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
✔ ✔ ✔

b. Intensity: (check your risk stratification)

Low Risk = Moderate to High Intensity
Moderate Risk = Low to Moderate Intensity
High Risk = Low Intensity

c. Time: 100 min/session 300 min/week

d. Type: (check the exercises you will include in your program)

Cardiovascular Muscular Strength
_____Walking Push Ups
Brisk Walking _____Curl Up
_____Running Lunges
_____Biking Squat
_____Dancing _____Lifting Weights

Others: Jogging in Place, Jumping Jacks, Burpees, High Knees, Running in Place, Plank, Side
Lunges, Triceps Dip, Jump Squat, Plank Hip Dip

✔ Cool Down:
Exercise 1: Overhead Arm Stretch Duration: 2 mins. Reps: 8 Sets: 4
Exercise 2: Cross Arm Stretch Duration: 3 mins. Reps: 5 Sets: 4
Exercise 3: Quadricep Stretch Duration: 3 mins. Reps: 3 Sets: 6
Exercise 4: Hip Circles Duration: 2 mins. Reps: 4 Sets: 5