Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm Up Warm Up
Stationary Bike Stationary Bike
(4 minutes) (4 minutes)
Flexibility Muscular Flexibility Muscular Strength
Endurance
Frequency 4 times a week Once a week 4 times a week Once a week
Intensity Low Low-Moderate Low Low-Moderate
Time 3 minutes 45 minutes 3 minutes 45 minutes
Hold for 10 seconds 10 reps,30 secs rest Hold for 10 10 reps,30 secs rest,
per side 3 sets seconds per side 3sets
Type Leg Cradle Plank Leg Cradle Triceps extension
Quad Stretch Side Plank Quad Stretch Squat with Dumbbells
Lounge with Dumbbell Lateral Lounge with Bench Press
Rotation Raise Rotation High Pulley
Inverted Hamstring Seated Cable Row Inverted Hamstring Rowing with
Squat Triceps Press Down Squat Dumbbells
Curl ups
Push ups
Cardiorespiratory Flexibility Cardiorespiratory Flexibility
Endurance Endurance
Frequency 2 times a week 4 times a week 2 times a week 4 times a week
Intensity Low-Moderate Low-Moderate Low-Moderate Low-Moderate
Time 30 minutes 3 minutes 30 minutes 3 minutes
5 minute per type Hold for 10 seconds 5 minute per type Hold for 10 seconds
30 secs rest, 3 sets per side 30 secs rest, 3 sets per side
Type Treadmill jog Biceps Stretch Treadmill jog Biceps Stretch
Treadmill run Hamstring Stretch Treadmill run Hamstring Stretch
Jumping Rope Quadriceps Stretch Jumping Rope Quadriceps Stretch
Jumping Jacks Triceps Stretch Jumping Jacks Triceps Stretch
Jump Squat Back Stretch Jump Squat Back Stretch
High Knees Chest Stretch High Knees Chest Stretch
Calves Stretch Calves Stretch
Cool Down Cool Down
Ab Stretch Ab Stretch
Hip Flexor Stretch Quad Stretch
(3 minutes) (3 minutes)
Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up Warm Up
Treadmill Jog Treadmill Jog Treadmill Jog
(5 minutes) (5 minutes) (5 minutes)
Muscular Endurance Muscle Strength Cardiorespiratory
Endurance
Frequency 2 times a week Once a week 2 times a week

Intensity Low-Moderate Low-Moderate Low-Moderate

Time 45 minutes 45 minutes 40 minutes
12 reps,30 secs rest 12 reps, 30 secs 15 reps, 30 secs rest
3 sets rest 3 sets
3 sets
Type Leg Raises Squat with Jump squat
Burpees Dumbbells Mountain Climbers
Push ups Seated Military Fast Feet
Curl ups Press Jump Lunges
Lunges with dumbbells Grip Pull Down High Kicks
Hop Overs Front-Side Raise Inchworm
Dumbbell Swing
Cardiorespiratory Flexibility Muscular Endurance
Endurance
Frequency 2 times a week Once a week 2 times a week
Intensity Low-High Low- Moderate Low-Moderate
Time 40 minutes 3 minutes 45 minutes
15 reps, 30 secs rest Hold for 15 seconds 12 reps,30 secs rest
3 sets per side 3 sets
Type Jump squat Hamstring Stretch Leg Raises
Mountain Climbers Quadriceps Stretch Burpees
Fast Feet Triceps Stretch Push ups
Jump Lunges Back Stretch Curl ups
High Kicks Chest Stretch Lunges with dumbbells
Inchworm Calves Stretch Hop Overs
Cool Down Cool Down
Ab Stretch Ab Stretch
Hip Flexor Stretch Quad Stretch
(2 minutes) (2 minutes)
Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up Warm Up Warm Up
Line Dance Zumba Line Dance Zumba
Muscular Strength Cardiorespiratory Muscular Cardiorespiratory
Endurance Strength Endurance
Frequency 2 times a week 2 times a week 2 times a week 2 times a week
Intensity Low-High Low-High Low-High Low-High
Time 45 minutes 45 minutes 45 minutes 45 minutes
12 reps, 30 secs rest 20 reps,30 secs rest 12 reps, 30 secs 20 reps,30 secs rest
3 sets 3 sets rest 3 sets
3 sets
Type Dumbbell Goblet Burpees with Push Dumbbell Goblet Burpees with Push up
Squat up Squat Triceps Dips
Deadlift Triceps Dips Deadlift Inchworm
Bent-over Row Inchworm Bent-over Row Lateral Jump
Dumbbell Overhead Lateral Jump Dumbbell Speed Skaters
Press Speed Skaters Overhead Press Suicide Runs
Walking Lunge with Suicide Runs Walking Lunge Side Lunges
Dumbbell Side Lunges with Dumbbell

Flexibility Muscular Endurance Flexibility Muscular Endurance

Frequency 2 times a week 2 times a week 2 times a week 2 times a week
Intensity Low-Moderate Low-High Low-Moderate Low-High
Time 3 minutes 50 minutes 3 minutes 50 minutes
Hold for 15 seconds 15 reps, 30 secs rest Hold for 15 15 reps, 30 secs rest
per side 3 sets seconds per side 3 sets
Type Hamstring Stretch Pike Press Hamstring Stretch Pike Press
Quadriceps Stretch Full Body Crunches Quadriceps Full Body Crunches
Triceps Stretch Bicycle Crunches Stretch Bicycle Crunches
Back Stretch Russian Twists Triceps Stretch Russian Twists
Chest Stretch Side Deadlifts Back Stretch Side Deadlifts
Calves Stretch Chest Stretch
Calves Stretch
Cool Down Cool Down
Ab Stretch Ab Stretch
Hip Flexor Stretch Quad Stretch
(2 minutes) (2 minutes)
Week 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up Warm Up
Treadmill Run Treadmill Run Treadmill Run
(5 minutes) (5 minutes) (5 minutes)
Muscular Strength Cardiorespiratory Muscular Strength
Endurance
Frequency 2 times a week Once a week 2 times a week
Intensity Low-High Low-High Low-High
Time 50 minutes 50 minutes 50 minutes
15 reps,30 secs rest 20 reps, 30 secs 15 reps,30 secs rest
3 sets rest 3 sets
3 sets
Type Side Row Dumbbell Burpees with Push Side Row Dumbbell
Deadlifts up Deadlifts
Squat with Barbell Triceps Dips Squat with Barbell
Front-side High Pulley Inchworm Front-side High Pulley
Dumbbell Overhead Lateral Jump Dumbbell Overhead
Press Speed Skaters Press
Suicide Runs
Side Lunges

Flexibility Muscular Muscular Endurance

Endurance
Frequency Once a week 2 times a week 2 times a week
Intensity Low-High Low- High Low-High
Time 3 minutes 60 minutes 60 minutes
Hold for 15 seconds per 20 reps, 30 secs 20 reps, 30 secs rest
side rest 4 sets
4 sets
Type Hamstring Stretch Russian twists Russian twists
Quadriceps Stretch Front-side Leg Front-side Leg Raises
Triceps Stretch Raises Bicycle Crunches
Back Stretch Bicycle Crunches Push ups
Chest Stretch Push ups Curl up and reach
Calves Stretch Curl up and reach Full Body Crunches
Full Body Crunches
Cool Down Cool Down
Stationary Bike Stationary Bike
(3 minutes) (3 minutes)
Workout Plan
(FIIT Principle)
Submitted To:
Ms. Bernice Lucando
Instructor

Submitted By:
Abella, Kimberly Joy B.
BSAc 1