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    Fitness_Plan 2.0

    Uploaded by

    Gerardo Pag-ong

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Fitness_Plan 2.0

    Uploaded by

    Gerardo Pag-ong
    1 views4 pages

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    1 views4 pages

    Fitness_Plan 2.0

    Uploaded by

    Gerardo Pag-ong

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 4

    Fitness Plan

    Wee Workout Duration/ Wee


    Day Activity Notes Activity
    k Type reps k
    Walking or light Warm up with 5
    Monday Cardio
    jogging
    30 minutes
    minutes of walking
    Strength (Upper Push-ups and 3 sets of 10 reps Use light dumbbells
    Tuesday body) dumbbells each (3-5lbs)
    Wednesd Yoga or stretching Focus on hamstring Repeat Week 1
    Flexibility 20 minutes
    ay routine back and shoulders Increase cardio by

    1 Thursday Cardio and core


    cycling or treadmill 20 minutes Gradually increase 2 5 minutes and add
    1 extra rep to each
    (moderate pace) planks cycling, 3 planks plank hold time
    Strength (lower Bodyweight squats and 3 sets of 12 reps Focus on proper strength exercise.
    Friday body) Lunges each form
    Stay active but keep
    light yoga, walking or
    Saturday Active Recovery
    recreational activities
    30 minutes intensity low.

    Sunday Rest

    1 minute jogging and


    Alternate with
    Monday Cardio intervals 30 second 20 minutes
    walking if needed
    sprint(repeat)
    Strength (full Deadlifts, push-ups and 4 sets of 10 reps Keep rest between
    Tuesday body) burpees each sets to 60 seconds
    Wednesd Include breathing
    Flexibility Dynamic stretches 20 mins Repeat Week 3 Add
    ay exercise
    extra reps (2-3) and
    3 Thursday Cardio(distance)
    run or cycling for
    distance (3-5km)
    aim for 20-30
    minutes
    place yourself to
    maintain steady 4 increase intensity
    slightly.
    breathing
    Strength (Core engage your core
    Friday focus)
    Sit ups 3 sets of 12 reps
    throughout
    choose something
    dance class, Zumba or
    Saturday Fun Activity
    hiking
    30-45 minutes enjoyable to stay
    motivated
    Sunday Rest or light yoga
    Week Day Workout Type Activity Duration/reps Notes
    Warm up with 5 minutes of
    Monday Cardio Walking or light jogging 30 minutes
    walking
    Tuesday Strength (Upper body) Push-ups and dumbbells 3 sets of 10 reps each Use light dumbbells (3-5lbs)
    Focus on hamstring back
    Wednesday Flexibility Yoga or stretching routine 20 minutes
    and shoulders
    cycling or treadmill 20 minutes cycling, 3 Gradually increase plank
    Thursday
    1 Cardio and core
    (moderate pace) planks
    Bodyweight squats and
    planks hold time
    Friday Strength (lower body)
    Lunges
    3 sets of 12 reps each Focus on proper form
    Stay active but keep
    light yoga, walking or
    Saturday Active Recovery
    recreational activities
    30 minutes intensity low.

    Sunday Rest

    Week Activity
    2 Repeat Week 1 Increase cardio by 5 minutes and add 1 extra rep to each strength
    exercise.
    Week Day Workout Type Activity Duration/reps Notes
    1 minute jogging and 30 Alternate with walking if
    Monday Cardio intervals
    second sprint(repeat)
    20 minutes
    needed
    Deadlifts, push-ups and Keep rest between sets to
    Tuesday Strength (full body)
    burpees
    4 sets of 10 reps each
    60 seconds
    Wednesday Flexibility Dynamic stretches 20 mins Include breathing exercise

    3 Thursday Cardio(distance)
    run or cycling for distance
    (3-5km)
    aim for 20-30 minutes
    place yourself to maintain
    steady breathing
    engage your core
    Friday Strength (Core focus) Sit ups 3 sets of 12 reps
    throughout
    dance class, Zumba or choose something
    Saturday Fun Activity
    hiking
    30-45 minutes
    enjoyable to stay motivated
    Sunday Rest or light yoga

    Week Activity
    4 Repeat Week 3 Add extra reps (2-3) and increase intensity slightly.

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