Physical Fitness Plan Worksheet

Day of the Activity to be Physical Fitness Components and Explanations Location & Duration of Workout
Week: Performed
Monday 1. Morning Physical Fitness Components: Duration: 45 Minutes for walk
- Activity: Brisk Cardiovascular endurance, flexibility, Muscular
Walking strength Location: Park, trail, or treadmill
2. Knee Push-ups and home (push-ups).
(3 sets of 5) Explanations: Brisk walking is a low-impact
activity that is easy to begin with which helps
improve cardiovascular endurance by elevating
heart rate and increasing oxygen consumption. It
also aids in improving flexibility by engaging
various muscle groups and promoting joint
mobility. Additionally, push-ups are a very
effective and easy method to gain muscular
strength as they target many parts of the body at
once making it very suit for muscle strength.
Tuesday 1. Morning Physical Fitness Components: Cardiovascular Duration: 50 minutes for walk
- Activity: Brisk endurance, flexibility - 15 minutes for
Walking jumping jacks and
Explanation: Jumping jacks are an effective cardio stretching.
- Activity: exercise that elevates heart rate and improves Location: Location: Park, trail, or
Jumping Jacks cardiovascular endurance. Furthermore, following treadmill and home (Jumping
and Stretching it up with stretching exercises to enhance Jacks).
flexibility and prevent muscle stiffness.
Wednesday 1. Morning Physical Fitness Components: Cardiovascular Duration: How much ever time it
- jogging endurance and Flexibility takes to complete 2 km for jogging
2. Knee push-ups Cycling: 45 mins
(3 sets of 10) Explanation: Cycling is a low-impact exercise that
3. Evening Session targets the cardiovascular system while also Location: Jogging can be
- Activity: promoting flexibility. It improves endurance by anywhere, in the park or a
Cycling challenging the heart and lungs, and it engages the treadmill. Cycling can be indoor or
lower body muscles while allowing gentle joint outdoor.
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movement. Additionally, jogging pushes the

individual to achieve a higher cardiovascular
endurance.
Thursday Rest day Rest day Rest day

Explanation: Thursday is a rest day because it is a

middle of the week and a break is essential to
keep going.
Friday 1. New activity Physical Fitness Components: Muscular Strength Duration: 30 minutes
- Resistance band and Flexibility
workout. Location: Home
Explanation: Perform exercises using resistance
bands, such as bicep curls, shoulder presses,
squats, and tricep extensions. These exercises will
challenge the muscles, promoting muscular
strength. Incorporate static stretches after the
workout to improve flexibility.
Saturday 1. Morning Physical Fitness Components: Cardiovascular Duration: How much ever time it
- jogging endurance and Flexibility takes to complete 3 km for jogging
2. Knee push-ups Cycling: 60 mins
(3 sets of 15) Explanation: Cycling is a low-impact exercise that
3. Evening Session targets the cardiovascular system while also Location: Jogging can be
- Activity: promoting flexibility. It improves endurance by anywhere, in the park or a
Cycling challenging the heart and lungs, and it engages the treadmill. Cycling can be indoor or
lower body muscles while allowing gentle joint outdoor.
movement. Additionally, jogging pushes the
individual to achieve a higher cardiovascular
endurance.
Sunday 1. Morning Physical Fitness Component: Flexibility Duration: 60 minutes
- Activity: Yoga
or Stretching Explanation:Focus solely on flexibility by Location: Home or any Yoga class
Routine practicing yoga or performing a comprehensive in the community.
stretching routine. These activities will improve
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joint range of motion, relieve muscle tension, and

promote relaxation. Furthermore, yoga and
stretching will relieve all of the muscle strains or
pains from previous workouts.