BEA MARIE PILLIONE BEED 1-A

Cardiovascular Muscular Endurance Muscular Strength Flexibility

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

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

Intensity target heart rate. weight repetitions. sets of 8-12
repetitions.
To the point of mild
1-3 repetitions. discomfort.
20-60 minutes per 30-60 minutes per 30-60 Minutes per Hold each stretch
Time session. session. session. for 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 Exercise 2-4 times 2-3 times per Daily Stretching
Frequency a week. per week. week, with rest day Routine
in between bouts
Train at 60-80% Low to moderate 60-75% of max 3 Slow and
Intensity target heart rate. resistance. sets of 8-12
repetitions.
controlled
movement.
10 repetitions.

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

Jumping jack, Basic planks, Push ups, Side lunges, ankle

Type jogging, walking squats
squat
stretches
VIVIR ANN LOUISE LACASTE BEED 1-A

Cardiovascular Muscular Endurance Muscular Strength Flexibility

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

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

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

20-60 minutes per 30-60 minutes per 30-60 Minutes per Hold each stretch
Time session. session. session. 3 sets of
16-20 repetitions
for 10-15 seconds.

Jumping jack, Basic planks, Push ups, Forward lunges,

Type running, walking
sit up
squat
Quad stretch