FITNESS

PLAN
A breakdown of my
SMART goal, workout
routine, and
expectations after a
month!
 WHAT I NEED
TO IMPROVE
BASE ON MY PHYSICAL FITNESS TEST (AND PERSONAL REASONS!)

Cardiovascular endurance

Arm toning and strength

Overall muscular endurance

MY T
By the end of the month, I want to decrease my arm size by 2 cm to
5 cm or at least ostensibly improve the appearance of my arms

Time-bound (there is already shape in my arm muscles). Additionally, I intend

to improve the quality of my breathing and accomplish my

SMART
workout sessions without feeling too drained.

R
GOAL
The pandemic encourages a sedentary lifestyle. By following this
fitness plan, I will still be able to burn calories and extra fat.
Relevant Because of this, it will manifest in my body through toned muscles
which can boost my self-esteem and improve my overall body
composition.

A
It is attainable because every workout session per allotted day only
takes up 30 minutes to 1 hour which does not consume much of my
Achievable time, especially as a student with a demanding schedule. I also
have the equipment to perform the specified types of exercises.

M
I can use a tape measure to assess my progress by checking how
many inches my arm size has decreased from its initial
Measurable measurement. In terms of cardiovascular and muscular endurance,
I can gauge my improvement by checking which part I struggle
with the most in my fitness plan.

SSpecific
I want to improve my cardiovascular and overall muscular
endurance and slim down the appearance of my arms by toning my
arm muscles and enhancing my arm strength.
I CAN DO THIS :D
 WORKOUT
TIMELINE FOR FOUR WEEKS

DAY ROUTINE
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SUNDAY
REST DAY
ARM TONING/ MUSCULAR
MONDAY(8 reps) DURATION CARDIOVASCULAR ENDURANCE STRENGTH ENDURANCE

TUESDAY
REPS (+5 PER REST DAY
SESSION) CARDIOVASCULAR ENDURANCE
ARM TONING/ MUSCULAR
STRENGTH ENDURANCE
WEDNESDAY(13 reps) INTENSITY
THURSDAY SETS REST DAY
ARM TONING/ MUSCULAR
CARDIOVASCULAR ENDURANCE STRENGTH ENDURANCE
FRIDAY(18 reps)
REST DAY
 30-40 min
2 sets per exercise proper

30 sec each exercise for WEEK 1 per session

warm-up and cool down

Moderate Intensity
(Total of 6 min) CARDIOVASCULA
R ENDURANCE

01 02 03
Warm-up Exercise Proper Cool down
1. Jog in place 1. Boxer bounce 1. Neck stretch (15 sec each
2. Knee hugs (alternate) 3. 2. Mountain climbers side)
Hurdle steps (alternate) 4. 3. Lateral shuffle 2. Triceps stretch (15 sec each
Butt kicks 4. Burpees arm)
5. Inchworms 5. Squat kicks (Alternate) 3. Kneeling Quadriceps Stretch
6. Alternate toe touch (15 sec each leg)
4. Cobra stretch
summary!
5. Lying knee hugs (15 sec
Monday - 8 reps (2 sets)
Wednesday - 13 reps (2 sets) each leg)
Friday - 18 reps (2 sets) 6. Reclining butterfly stretch
 40-60 min
3 sets per exercise proper

30 sec each exercise for WEEK 2 per session

Vigorous Intensity
warm-up and cool down
(Total of 6 min) CARDIOVASCULA Jump rope
R ENDURANCE

01 02 03
Warm-up Exercise Proper Cool down
1. Lateral hip openers (alternate) 1. A-skips 1. Neck stretch (15 sec each side)
2. Hip cradles (15 sec each leg) 2. Drop squats 2. Lying Hamstring stretch (15 sec
3. Jumping jacks 3. Lateral bounds each leg)
4. Shoulder Gators 4. Alternating crossback lunges 3. Quad rockers
5. Quick feet forward and back 5. Jump rope 4. Hip twisters (alternate)
6. Forward lunges (alternate) 6. High plank shoulder taps 5. Chest stretch
6. Seated deep breathing
summary!

Monday - 8 reps (3 sets)

Wednesday - 13 reps (3 sets)
Friday - 18 reps (3 sets)
 30-50 min
2 sessions will have 2 sets; last

30 sec each exercise for WEEK 3 session will have 3 sets

Moderate to Vigorous Intensity

warm-up and cool down
(Total of 6 min and 30 sec) ARM TONING AND 3-6 pound dumbbell;
STRENGTH and 10-15 pound dumbbell

01 02 03
Warm-up Exercise Proper Cool down
1. Forward shoulder circles 1. Front raise 1. Dynamic chest stretch
2. Lateral raise
2. Backward shoulder circles 3. Modified push ups
2. Rear deltoid stretch (15 sec each
3. Shoulder gators 4. High plank arm)
4. Inchworms 5. Hammer curls 3. Triceps stretch (15 sec each arm)
6. Triceps kickback
5. Dynamic chest stretch 4. Neck stretch (15 sec each side)
7. Overhead triceps extension
6. Arm swings 8. Mountain climbers 5. Torso side bend (alternate)
7. Triceps stretch (15 sec each arm) 6. World’s greatest stretch (alternate)
summary!

Monday - 8 reps (2 sets)

Wednesday - 13 reps (2 sets)
Friday - 18 reps (3 sets)
 40-50 min

WEEK 4
3 sets per exercise proper
per session
30 sec each exercise for
warm-up and cool down
Vigorous Intensity
(Total of 6 min and 30 sec) MUSCULAR
ENDURANCE

01 02 03
Warm-up Exercise Proper Cool down
1. Flying shoulder presses 1. Stance switches 1. Neck stretch (15 sec each side)
2. High plank 2. Triceps stretch (15 sec each arm)
2. Knee hugs (15 sec each leg) 3. Plank alternating leg lifts 3. Kneeling Quadriceps Stretch (15 sec each
3. Reverse lunge reaches (alternate) 4. 4. Goblet squats leg)
Inchworms 5. Quick feet in and outs 4. Quad rockers
6. Reverse lunge knee drives (both legs)
5. Lateral hip openers 5. Lying knee hugs (15 sec each leg)
7. Lateral duck walk
6. Bottom-up squats 6. Side lying T stretch (15 sec each arm)
7. Reclining butterfly stretch
summary!

Monday - 8 reps (3 sets)

Wednesday - 13 reps (3 sets)
Friday - 18 reps (3 sets)
EXPECTATIONS
AFTER 4 WEEKS
WITH MYSELF
IMPROVE MY PHYSICAL FITNESS
I expect to improve my overall physical fitness, specifically my
cardiovascular and muscular endurance and my arm strength with the
fitness plan I have meticulously devised.

BOOST MY SELF-ESTEEM AND

CONFIDENCE
I wish to see my arms, abdomen, and legs get more toned. It’s been so
long since I last worked out so I hope I finish my fitness plan and see
satisfying results after 4 weeks.
I'M ROOTING FOR
YOU'RE GONNA DO GREAT :)

ALL OF US!
“It does not matter how slowly you go as long as you do
not stop.”- Confucius