Name (Last name, Given Name, M.

I): Course/Year/Section:
DELA CRUZ, JUAN BSN – 1A
Goal: Current BMI:
LOSE BODY WEIGHT (5KILOGRAM) 24.2 Week (mm/dd/yy to
BMI Result After mm/dd/year):
1month: 04/03/23 – 04/10/23

ACTIVITY SETS REPS WEIGHT TIME DIST REST TIME INTENSITY NOTES
JUMPING JACKS 2 10 15 sec LOW
HIGH KNEES 2 10 15 sec LOW
QUADS STRETCH 2 30 sec 10 sec LOW
HAMSTRING 2 30 sec 10 sec LOW
STRETCH

ACTIVITY SETS REPS WEIGHT TIME DIST REST TIME INTENSITY NOTES
MOUNTAIN 2 8 10 sec LOW
CLIMBER
AEROBIC DANCE 1 5 Mins LOW
BURPEES 3 5 10 sec LOW
JOGGING 1 5 km MODERATE

ACTIVITY SETS REPS WEIGHT TIME DIST REST TIME INTENSITY NOTES
SHOULDER 2 8 5 klg 10 sec LOW
PRESS
TRICEPS 2 8 5 klg 10 sec LOW
EXTENSION
BENCH PRESS 2 5 5 klg 10 sec LOW

ACTIVITY SETS REPS WEIGHT TIME DIST REST TIME INTENSITY NOTES
CRUNCHES 4 10 15 sec MODERATE
SIT UPS WITH 4 10 15 sec MODERATE
WEIGHTS
SIDE TO SIDE V 3 10 15 sec MODERATE
UPS

ACTIVITY SETS REPS WEIGHT TIME DIST REST TIME INTENSITY NOTES
FORWARD 2 8 5 klg 10 sec LOW
LUNGES W/
WEIGHTS

ACTIVITY SETS REPS WEIGHT TIME DIST REST TIME INTENSITY NOTES
AEROBIC 1 3 mins LOW
COOLDOWN
DANCE
COBRA STRETCH 1 1 mins LOW

PREPARED BY: NOTED AND APPROVED BY:

JUAN DELA CRUZ JOHN WILMER F. LAUREANO, LPT., MSPE - CAR

BSN – 1A Student PATH-Fit 2, Instructor

Layout by: JOHN WILMER F. LAUREANO, LPT, MSPE - CAR CHERRY MAY M. ENRIQUEZ, MSPE BRIAN RINO H. TRAIGO, LPT MARY JOYCE R. SALON, LPT And TERENCE VANZE T. TIMBANG, MSPE
 INSTRUCTIONS:

1. To receive the Meso Cycle Workout Plan, you must submit four (4) copies of the Micro Cycle
Exercise Plan, each of which will be unique. You should therefore stick to the week 1, week
2, week 3, and week 4 exercise schedules,

2. you must submit a printed copy of your exercise schedule together with your current BMI
(taken from the university clinic and signed by the School Nurse),

3. remember that in order for your workout program to be effective, it must highlight the
F.I.T.T. concept and the Principles of Training, and;

4. the SMARTER target should also be followed by your fitness program.

Layout by: JOHN WILMER F. LAUREANO, LPT, MSPE - CAR CHERRY MAY M. ENRIQUEZ, MSPE BRIAN RINO H. TRAIGO, LPT MARY JOYCE R. SALON, LPT And TERENCE VANZE T. TIMBANG, MSPE