MY PERSONAL PHYSICAL ACTIVITY PLAN

JENNY ROSE B. ALBA CHAPTER 7

BSA 1-10 PATHFIT (FINALS)

WEEK 1
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
CORE EXERCISES
.JOGGING -LUNGE DO HOUSE CARDIO JOGGING DO HOUSE
1 HOUR & 30 MIN. -SQUATS FLEXIBILITY CHORES EXERCISE 2 HOURS CHORES
(6:00-7:30 AM) -LEG RAISE EXERCISE 2 HOURS KPOP (4:00-6 PM) 2 HOURS
-PUSH UPS -UPPER AND (8-10 PM) DANCE/ZUMBA (7-9 PM)
-CURL UPS LOWER BODY 1 HOUR
WALKING 3 SET 12 REPS. STRECHING (4-5 PM) BADMINTON
30 MIN. EACH EXERCISE 30 MINS. REST DAY 30 MINS
(5:00-5:30 AM) 1 HOUR (7-7:30 AM) (6:30-7 AM) REST DAY
(6:30-7:30 AM)

REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS:

I allocated some
of my time in
doing
I woke up really My body hurts requirements for I enjoyed the Although its a
early just to jog maybe because I feel relaxed and our major exercise Because of rest day, I still
with my sister. this focuses my this helps me to subjects. although I felt conflict (due to managed to be
I’m happy that I core muscles. I’m focus in my study And I accomplish really tired. f2f classes) in productive by
completed all my hoping that I will hours. all the things I schedule I didn't doing household
activities be consistent in need to do that's accomplish the chores and
scheduled today. this journey. why I feel exercise. reading books.
fulfilled.
WEEK 2

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

. JOGGING DO HOUSE CORE EXERCISES JOGGING DO HOUSE

1 HOUR & 30 MIN. CHORES -LUNGE 2 HOURS CHORES
FLEXIBILITY CARDIO EXERCISE (6:00-7:30 AM) 2 HOURS -SQUATS (4:00-6 PM) 2 HOURS
EXERCISE KPOP 7-9 PM -LEG RAISE (7-9 PM)
-UPPER AND DANCE/ZUMBA -PUSH UPS
LOWER BODY 1 HOUR WALKING -CURL UPS BADMINTON
STRECHING (4-5 PM) 30 MIN. 3 SET 12 REPS. 30 MINS
30 MINS. (5:00-5:30 AM) EACH EXERCISE (6:30-7 AM) REST DAY
(7-7:30 AM) REST DAY 1 HOUR
(6:30-7:30 AM)

REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS

I didn't
accomplish the I become My body no I enjoyed the After we spend
I felt sleepy after scheduled inconsistent I got a lot of sleep longer felt pain activity because I our time together
the activity. activity because I about this after doing the after the activity. got the time to with my family,
got pilled up of activity. chores. bond with my we decided to
activities to do. sister. end our day early.
WEEK 3
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

CORE EXERCISES
.JOGGING -LUNGE DO HOUSE CARDIO JOGGING DO HOUSE
1 HOUR & 30 MIN. -SQUATS FLEXIBILITY CHORES EXERCISE 2 HOURS CHORES
(6:00-7:30 AM) -LEG RAISE EXERCISE 2 HOURS KPOP (4:00-6 PM) 2 HOURS
-PUSH UPS -UPPER AND (8-10 PM) DANCE/ZUMBA (7-9 PM)
-CURL UPS LOWER BODY 1 HOUR
WALKING 3 SET 12 REPS. STRECHING (4-5 PM) BADMINTON
30 MIN. EACH EXERCISE 30 MINS. REST DAY 30 MINS
(5:00-5:30 AM) 1 HOUR (7-7:30 AM) (6:30-7 AM) REST DAY
(6:30-7:30 AM)

REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS

REMARKS:

I didn't My body hurts I feel relaxed and I enjoyed the

I managed to be
accomplish the again and I this helps me to I finished minimal exercise It is tiring yet fun
productive by
activity for the suspected that focus in my study chores but I still although I felt to do.
doing household
day. this is because I hours. felt tired. really tired.
chores and
forgot to so cool
drawing.
down exercise.
 WEEK 4

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

. JOGGING DO HOUSE CORE EXERCISES JOGGING DO HOUSE

1 HOUR & 30 MIN. CHORES -LUNGE 2 HOURS CHORES
FLEXIBILITY CARDIO EXERCISE (6:00-7:30 AM) 2 HOURS -SQUATS (4:00-6 PM) 2 HOURS
EXERCISE KPOP 7-9 PM -LEG RAISE (7-9 PM)
-UPPER AND DANCE/ZUMBA -PUSH UPS
LOWER BODY 1 HOUR WALKING -CURL UPS BADMINTON
STRECHING (4-5 PM) 30 MIN. 3 SET 12 REPS. 30 MINS
40 MINS. (5:00-5:30 AM) EACH EXERCISE (6:30-7 AM) REST DAY
(7-7:40 AM) REST DAY 1 HOUR
(6:30-7:30 AM)

REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS

I didn't
I increase the accomplish the I become more My body no This concludes
time allotted to scheduled committed in I got a lot of sleep longer felt pain I will explore my fitness plan
this exercise for activity because I jogging after doing the after the activity different sports and I’m happy
my body to adjust got pilled up of compared to chores. because I do cool next time. with the results.
to intensity. activities to do. other days. down exercises .
 MEAL PLAN
WEEK 1
DAY 7
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
BREAKFAST 7 AM
BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 7 AM
2 boiled egg and
2 boiled egg and 2 pandesal and a half cup rice and Ham Sandwhich 1 cup rice and 1 cup rice and
a cup of coffee
a cup of coffee glass of milk omelet LUNCH 12:30 PM fried tilapia chicken adobo, a
LUNCH 12:30 PM
LUNCH 12:30 PM LUNCH 12:30 PM LUNCH 12:30 PM 1 cup rice and LUNCH 12:30 PM cup of coffee
1 cup rice and
1 cup rice and 1 cup rice and 1 cup rice and tinolang manok 1 cup rice and LUNCH 12:30 PM
sardines
pinakbet fried chicken fried chicken DINNER 7 PM munggo 1 cup rice and
DINNER 7 PM
DINNER 7 PM DINNER 7 PM DINNER 7 PM Oatmeal and 1 DINNER 7 PM chicken adobo
oatmeal and 1
1 cup rice and 1 egg sandwhich NONE banana a glass of milk DINNER 7 PM
apple
pinakbet and burger Chop suey and
boiled egg

WEEK 2
DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
DAY 1
BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 7 AM BREAKFAST 7 AM
BREAKFAST 8 AM
1 pansit canton half cup rice and 2 boiled egg and 1 cup rice and 1 cup rice and 2 boiled egg and
2 boiled egg and
spicy and a glass omelet a cup of coffee fried tilapia chicken feet a cup of coffee
a cup of coffee
of milk LUNCH 12:30 PM LUNCH 12:30 PM LUNCH 12:30 PM adobo, a cup of LUNCH 12:30 PM
LUNCH 12:30 PM
LUNCH 12:30 PM 1 cup rice and 1 cup rice and 1 cup rice and coffee 1 cup rice and
1 cup rice and
1 cup rice and 2 pork sinigang laing munggo LUNCH 12:30 PM meat loaf
pork sitaw
chicken hotdog SNACK 3 PM DINNER 7 PM DINNER 7 PM 1 cup rice and DINNER 7 PM
DINNER 7 PM
DINNER 7 PM 1 bananaq Oatmeal and 1 Oatmeal and 1 chicken feet oatmeal and 2
1 cup rice and
1 boiled egg and DINNER 7 PM banana banana adobo boiled egg
pork sitaw
oatmeal NONE DINNER 7 PM
Chop suey and
boiled egg
 MEAL PLAN
WEEK 3
DAY 6
BREAKFAST 7 AM
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 7
1 cup rice and
BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 7 AM
sinigang na
2 boiled egg and 2 pandesal and a half cup rice and Ham Sandwhich 1 cup rice and 2 boiled egg and
bangus, a cup of
a cup of coffee glass of milk omelet LUNCH 12:30 PM fried tilapia a cup of coffee
coffee
LUNCH 12:30 PM LUNCH 12:30 PM LUNCH 12:30 PM 1 cup rice and LUNCH 12:30 PM LUNCH 12:30 PM
LUNCH 12:30 PM
1 cup rice and 1 cup rice and 1 cup rice and tinolang manok 1 cup rice and 2 1 cup rice and
1 cup rice and
DINNER 7 PM gatang sitaw at ginisang sayote DINNER 7 PM lumpiang togue sardines
sinigang na
1 Oatmeal and 1 kalabasa DINNER 7 PM Oatmeal and 1 DINNER 7 PM DINNER 7 PM
bangus, a cup of
banana DINNER 7 PM NONE banana a glass of milk oatmeal and 1
coffee
1 cup rice and 1 cup rice and and burger apple
DINNER 7 PM
gatang sitaw at ginisang sayote
Chop suey and
kalabasa
boiled egg
WEEK 4

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 8 AM BREAKFAST 7 AM BREAKFAST 7 AM
2 boiled egg and Egg sandwich half cup rice and 2 boiled egg and 1 cup rice and 2 slice of bread & 1 boiled egg and
a cup of coffee and a glass of fried bangus a cup of coffee fried tilapia a cup of coffee a cup of coffee
LUNCH 12:30 PM milk LUNCH 12:30 PM LUNCH 12:30 PM LUNCH 12:30 PM LUNCH 12:30 PM LUNCH 12:30 PM
1 cup rice and LUNCH 12:30 PM 1 cup rice and 1 cup rice and 1 cup rice and 1 cup rice and 1 cup rice and
paksiw na isda half cup rice and ginisang upo gatang langka munggo adobong ginisang togue
DINNER 7 PM 2 longganisa DINNER 7 PM DINNER 7 PM DINNER 7 PM kangkong DINNER 7 PM
1 Oatmeal and 1 DINNER 7 PM 1 cup rice and Oatmeal and 1 Oatmeal and 2 DINNER 7 PM oatmeal and
banana 1 boiled egg and ginisang upo apple pcs cookies 2 boiled egg glass of milk
oatmeal