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  • PE2 - FITT-PLAN - Sheet1

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    Steffan Claire Wetingco
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    This document outlines Steffy Claire Sierra's weekly fitness program. It includes the goals, frequency, intensity, types of exercises, and time for each part of fitness on different days of the week. The program focuses on cardio endurance, muscular strength, muscular endurance, and flexibility. It incorporates exercises such as jumping jacks, weight lifting, squats, planks, crunches, and stretches performed at varying intensities on Monday, Wednesday, Saturday, and Sunday. Rest days are scheduled for Tuesday, Thursday, and Friday.

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    PE2_FITT-PLAN - Sheet1 (2)

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    This document outlines Steffy Claire Sierra's weekly fitness program. It includes the goals, frequency, intensity, types of exercises, and time for each part of fitness on different days of the week. The program focuses on cardio endurance, muscular strength, muscular endurance, and flexibility. It incorporates exercises such as jumping jacks, weight lifting, squats, planks, crunches, and stretches performed at varying intensities on Monday, Wednesday, Saturday, and Sunday. Rest days are scheduled for Tuesday, Thursday, and Friday.

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    © All Rights Reserved
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    11 views2 pages

    PE2 - FITT-PLAN - Sheet1

    Uploaded by

    Steffan Claire Wetingco
    This document outlines Steffy Claire Sierra's weekly fitness program. It includes the goals, frequency, intensity, types of exercises, and time for each part of fitness on different days of the week. The program focuses on cardio endurance, muscular strength, muscular endurance, and flexibility. It incorporates exercises such as jumping jacks, weight lifting, squats, planks, crunches, and stretches performed at varying intensities on Monday, Wednesday, Saturday, and Sunday. Rest days are scheduled for Tuesday, Thursday, and Friday.

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    © All Rights Reserved
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    SIERRA, STEFFY CLAIRE W WEEKLY FITNESS PROGRAM 20230191

    BSA 1A

    FITT GOALS FREQUENCY INTENSITY TYPE TIME


    PARTS OF THE FITNESS PLAN DAYS IN A WEEK EASY, MODERATE, VIGORIOUS KIND OF EXERCISES TOTAL FITNESS PLAN
    MONDAY
    CARDIO ENDURANCE JUMPING JACKS/ZUMBA 30 REPS/2 MINUTES
    MUSCULAR STRENGTH WEIGHT LIFTING 3 X 20 REPS IN EACH ARM
    MUSCULAR ENDURANCE SPLIT SQUAT 3 X 20 REPS EACH LEG
    QURTSY SQUAT 2 X 20 REPS EACH LEG
    RUSSIAN TWIST 2 X 30 REPS
    VIGORIOUS V-SIT CRUNCHES 3 X 20 REPS
    REVERSE PLANK 1 MINUTE
    FULL-ARM PLANK 1 MINUTE
    FLEXIBILITY REVERSE PRAYING POSE 1 MINUTE
    STAND AND REACH TEST 30 SEC
    HELICOPTER ARM EXERCISE 30 REPS
    TUESDAY
    CARDIO ENDURANCE
    MUSCULAR STRENGTH
    REST DAY DUE TO ATTENDING SCHOOL CLASSES
    MUSCULAR ENDURANCE
    FLEXIBILITY
    WEDNESDAY
    CARDIO ENDURANCE JUMPING JACKS/ZUMBA 30 REPS/2 MINUTES
    MUSCULAR STRENGTH
    MUSCULAR ENDURANCE SPLIT SQUAT 3 X 20 REPS EACH LEG
    QURTSY SQUAT 2 X 20 REPS EACH LEG
    RUSSIAN TWIST 2 X 30 REPS
    VIGORIOUS V-SIT CRUNCHES 3 X 20 REPS
    REVERSE PLANK 1 MINUTE
    FULL ARM PLANK 1 MINUTE
    FLEXIBILITY REVERSE PRAYING POSE 1 MINUTE
    VIGORIOUS

    SIT AND REACH EXERCISE 30 SEC


    HELICOPTER ARM EXERCIE 30 REPS
    THURSDAY
    CARDIO ENDURANCE
    MUSCULAR ENDURANCE
    REST DAY DUE TO ATTENDING SCHOOL CLASSES
    MUSCULAR STRENGTH
    FLEXIBILITY
    FRIDAY
    CARDIO ENDURANCE
    MUSCULAR STRENGTH
    REST DAY DUE TO ATTENDING SCHOOL CLASSES/ACTIVITIES
    MUSCULAR ENDURANCE
    FLEXIBILITY
    SATURDAY
    CARDIO ENDURANCE JUMPING JACKS/ZUMBA 30 REPS/2 MINUTE
    MUSCULAR STRENGTH WEIGHT LIFTING 3 X 30 REPS EACH ARM
    MUSCULAR ENDURANCE SPLIT SQUAT 3 X 20 REPS EACH LEG
    QURTSY SQUAT 2 X 20 REPS EACH LEG
    RUSSIAN TWIST 2 X 30 REPS
    VIGORIOUS V-SIT CRUNCHES 3 X 20 REPS
    REVERSE PLANK 1 MINUTE
    FULL ARM PLANK 1 MINUTE
    FLEXIBILITY REVERSE PRAYING POSE 1 MINUTE
    STAND AND REACH TEST 45 SECONDS
    HELICOPTER ARM EXERCISE 2 X 30 REPS
    SUNDAY
    CARDIO ENDURANCE BRISK WALKING 20-30 MINUTES ( 1-2 KM )
    FLEXIBILITY ZIPPER TEST 30 SEC EACH ARM
    EASY REVERSE PRAYING POSE 1 MINUTE
    SIT AND REACH 1 MINUTE
    SIDE BEND REACH 30 SEC EACH SIDE

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