BEA MARIE PILLIONE BEED 1-A

Cardiovascular Muscular Endurance Muscular Strength Flexibility

FITT Endurance
Exercise 3-5 times a Exercise 2-4 times Weight Training 2-4 Daily Stretching
Frequency week. per week. times per week. Routine

Train at 60-80% Add or maintain weight 60-75% of max 3 sets

Intensity target heart rate. repetitions.

1-3 repetitions.
of 8-12 repetitions.
To the point of mild
discomfort.
20-60 minutes per 30-60 minutes per 30-60 Minutes per Hold each stretch for
Time session. session. session. 10-15 seconds.

Jumping jack, Squats, Push ups, Forward lunges,

Type jogging, running,
sit up
squat
shoulder stretch
MICHEL BAÑARIA BEED 1-A

Cardiovascular Muscular Endurance Muscular Strength Flexibility

FITT Endurance
Exercise 3-5 times a Exercise 2-4 times 2-3 times per week, Daily Stretching
Frequency week. per week. with rest day in
between bouts
Routine

Train at 60-80% Low to moderate 60-75% of max 3 sets Slow and controlled
Intensity target heart rate. resistance. of 8-12 repetitions. movement.
10 repetitions.

20-60 minutes per 30-60 minutes per 30-60 Minutes per Hold each stretch for
Time session. session. session. 10-15 seconds.

Jumping jack, Basic planks, squats Push ups, Side lunges, ankle
Type jogging, walking
squat
stretches
VIVIR ANN LOUISE LACASTE BEED 1-A

Cardiovascular Muscular Endurance Muscular Strength Flexibility

FITT Endurance
Exercise 3-5 times a Exercise 2-4 times Weight Training 2-4 Daily Stretching
Frequency week. per week. times per week. Routine

Train at 60-80% 1-3 sets High resistance (sets

Intensity target heart rate.
2-4 mins
to maximum
capacity)
Mild discomfort.

20-60 minutes per 30-60 minutes per 30-60 Minutes per Hold each stretch for
Time session. session. session. 3 sets of 16- 10-15 seconds.
20 repetitions
Jumping jack, Basic planks, Push ups, Forward lunges,
Type running, walking
sit up
squat
Quad stretch