PATHFIT II

MY PERSONAL WORK-OUT PLAN

NAME: Batallang, Denize Reggien K.

CODE AND SCHEDULE: ________________

GOAL: Over the next 11 weeks, my goal is to significantly enhance my cardiovascular endurance and muscular strength while maintaining a healthy body
composition. To achieve this, cardiovascular fitness will be increased by 20% through a structured aerobic training program, muscular strength will be
improved by 25% using a progressive resistance training program, focusing on compound exercises. A balanced diet will be followed, emphasizing lean
proteins, complex carbohydrates, and healthy fats, to support muscle growth and recovery. By the end of the six-month period, these targets will lead to a
substantial improvement in my overall fitness level, enabling me to perform daily tasks with more energy and efficiency.

MONTH: February

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

THIRD WEEK Main work out (40 Cardio** (30 Cardio** (30
minutes) minutes): minutes):
Warm-Up (10 Cardio (20 minutes): - Continuous - 2 minutes brisk
minutes) 2 minutes jog in moderate pace walk, 1 minute fast
place, 1 minute fast jogging or brisk pace (repeat 10
Perform each for 1 sprint (repeat 7 walking times)
minute: times)
2. **Strength** (20 2. **Strength** (20
1. Arm circles Strength (20 minutes): minutes):
2. Leg swings minutes): - **Bodyweight - **Lunges with
3. Jog in place Squats**: 4 sets of Knee Raise**: 3
4. High knees with 1. Lunges (3 sets of 15 reps sets of 12 reps per
jog 12 reps per leg) - **Diamond leg
5. Side-to-side steps 2. Push-ups (3 sets Push-ups**: 3 sets - **Push-ups**: 3
6. Butt kicks of 12 reps) of 10 reps sets of 15 reps
7. Jumping jacks 3. Side Plank (Hold - **Plank**: Hold - **Side Plank
8. Bodyweight for 30 seconds each for 45 seconds, 3 with Leg Raise**:
squats side, 3 sets) sets Hold for 30
9. Lunges with reach 4. Superman (Hold - **Reverse seconds, 3 sets per
10. Jump rope for 30 seconds, 3 Lunges**: 3 sets of side
sets) 12 reps per leg - **Plank
Main work out (40 Shoulder Taps**: 3
minutes sets of 20 reps
Cardio (20 minutes)

20 minutes Running
Strength (20
minutes) 3 sets of
15 reps

1. Squats
2. Push-ups
3. Glute Bridges (30
seconds hold)
4. Leg press
5. Planks (30
seconds hold)

Cool-down (10
minutes)

1. Walking (2
minutes)
2. Standing side
stretch
3. Hip flexor stretch
4. Chest and
shoulder stretch
5. Seated hamstring
stretch
6. Standing calf
stretch
7. Seated twist
8. Butterfly stretch
9. Deep breathing

FOURTH WEEK Cardio** (35 Cardio** (40 Cardio** (45 Cardio** (45
minutes): minutes): minutes): minutes):
- Jog in place: 2 - Continuous - 1 minute sprint,
- 3 minutes minutes moderate, 1 moderate- 2 minutes jog
moderate pace, 1 minute sprint intensity jogging (repeat 15 times)
minute fast (repeat (repeat 10 times) or brisk walking
7 times) 2. **Strength** (5
2. **Strength** (10 2. **Strength** (5 minutes):
minutes): minutes): - **Jump
- **Jump Squats**: - **Plank**: Hold Squats**: 3 sets of
2. **Strength** (15 3 sets of 15 reps for 1 minute 20 reps
minutes): - **Push-ups**: 3 - **Push-ups**: - **Decline Push-
 sets of 15 reps 3 sets of 20 reps ups**: 3 sets of 20
- **Bulgarian Split - **Plank**: Hold - **Bodyweight reps
Squats**: 3 sets of for 45 seconds, 3 Squats**: 3 sets - **Side Plank**:
12 reps per leg sets of 20 reps Hold for 30
- **Mountain seconds, 3 sets per
- **Decline Push- Climbers**: 3 sets of side
ups**: 3 sets of 12 30 seconds - **Superman
reps Hold**: Hold for 1
minute, 3 sets
- **Plank with Leg
Lifts**: Hold for 30
seconds, 3 sets

- **Superman
Holds**: Hold for 45
seconds, 3 sets

MONTH: March

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

FIRST WEEK Cardio** (45 Cardio** (50 Cardio** (60 Cardio** (50
minutes): minutes): minutes): minutes):
- 2 minutes - 2 minutes - Alternate 3 - 1-minute
moderate jog, 1 jogging, 1 minute minutes jogging, 1 sprint, 2 minutes
minute sprint sprinting (repeat 16 minute sprinting moderate jog
(repeat 15 times) times) (repeat 15 times) (repeat 15 times)

2. **Strength** (5 2. **Strength** (10 2. **Strength** (5 2. **Strength** (5

minutes): minutes): minutes): minutes):
- **Pistol Squats - **Bulgarian Split - **Jump - **Bulgarian
(use a chair for Squats**: 3 sets of Squats**: 4 sets of Split Squats**: 4
support if needed)**: 15 reps per leg 20 reps sets of 15 reps
3 sets of 10 reps per - **Spiderman - **Push-ups**: 4 per leg
leg Push-ups**: 3 sets of sets of 20 reps - **Spiderman
- **Push-ups with 15 reps - **Plank with Push-ups**: 4 sets
shoulder taps**: 3 - **Plank Shoulder Shoulder Taps**: 4 of 20 reps
sets of 20 reps Taps**: 3 sets of 30 sets of 30 taps - **Plank
- **Leg Raises with taps - **Leg Raises**: Shoulder Taps**: 4
Hold**: 3 sets of 15 - **Plank with Leg 4 sets of 20 reps sets of 30 taps
reps (hold at top for Lift**: Hold for 1 - **Side Plank
 2 seconds) minute, 3 sets with Leg Raise**:
- **Mountain Hold for 45
Climbers**: 3 sets of seconds per side,
30 seconds 3 sets
SECOND WEEK Cardio** (50 Cardio** (50 Cardio** (45
minutes): minutes): minutes):
Cardio** (45 - Continuous - 1 minute - 2 minutes jog,
minutes): moderate-intensity sprint, 2 1-minute sprint
- Alternate 4 jogging or brisk minutes jog (repeat 15 times)
minutes jogging, 1 walking (you can (repeat 15
minute sprinting switch between times) 2. **Strength** (5
(repeat 12 times) running and walking minutes):
based on fitness 2. **Strength** (5 - **Lunges with
2. **Strength** (5 level) minutes): Knee Raise**: 4
minutes): - **Jump Squats**: sets of 15 reps
- **Jump Squats**: 2. **Strength** (10 4 sets of 20 reps per leg
4 sets of 20 reps minutes): - **Push-ups**: 4 - **Decline
- **Push-ups with - **Bulgarian Split sets of 20 reps Push-ups**: 4 sets
Shoulder Taps**: 4 Squats**: 3 sets of - **Leg Raises with of 20 reps
sets of 20 reps 15 reps per leg Hold**: 4 sets of 20 - **Plank to
- **Pistol Squats - **Decline Push- reps Push-up**: 4 sets
(use a chair for ups**: 4 sets of 20 - **Side Plank**: of 15 reps
assistance)**: 3 sets reps Hold for 45 seconds - **Mountain
of 10 reps per leg - **Side Plank with per side, 3 sets Climbers**: 4 sets
- **Mountain Leg Lift**: 3 sets of of 30 seconds
Climbers**: 3 sets of 30 seconds per side
40 seconds - **Superman
Hold**: Hold for 1
minute, 3 sets
THIRD WEEK

FOURTH WEEK Cardio** (50 Cardio** (50 Cardio** (45

minutes): minutes): minutes):
Cardio** (45 - Continuous - 1 minute sprint, 2 - 2 minutes
minutes): moderate-intensity minutes moderate jogging, 1 minute
- Alternate 3 jogging or brisk jog (repeat 15 times) sprinting (repeat
minutes of walking, or 2 15 times)
jogging, 1 minutes of running 2. **Strength** (5
minute of and 1-minute minutes): 2. **Strength** (5
 sprinting walking intervals - **Push-ups with minutes):
(repeat 15 (repeat 15 times) Shoulder Taps**: 4 - **Lunges with
times) sets of 20 reps Knee Raise**: 4
2. **Strength** (10 - **Jump Squats**: sets of 15 reps
2. **Strength** (5 minutes): 4 sets of 20 reps per leg
minutes): - **Bulgarian Split - **Plank to Push- - **Decline
- **Jump Squats**: Squats**: 3 sets of up**: 4 sets of 15 Push-ups**: 4 sets
4 sets of 20 reps 15 reps per leg reps of 15 reps
- **Decline Push- - **Spiderman - **Leg Raises with - **Superman
ups**: 4 sets of 15 Push-ups**: 3 sets of Hold**: 4 sets of 20 Hold**: Hold for 1
reps 20 reps reps (hold for 2 minute, 3 sets
- **Pistol Squats - **Mountain seconds at the top) - **Side Plank
(use a chair for Climbers**: 4 sets of with Leg Raise**:
support if needed)**: 30 seconds Hold for 45
3 sets of 10 reps per - **Side Plank**: seconds per side,
leg Hold for 45 seconds 3 sets
- **Plank to Push- per side, 3 sets
up**: 3 sets of 15
reps

MONTH: April

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

FIRST WEEK

Cardio** (60
minutes):
- 3 minutes of
running at a
moderate
pace, 1 minute
of sprinting
(repeat 15
times)

2. **Strength** (10
minutes):
- **Jump Squats**:
4 sets of 20 reps
 - **Push-ups**: 4
sets of 20 reps
- **Mountain
Climbers**: 4 sets of
45 seconds
- **Plank with
Shoulder Taps**: 4
sets of 30 taps

SECOND WEEK

THIRD WEEK

FOURTH WEEK

MONTH: May

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

FIRST WEEK

Days 85-91 (Week 13)**

**Warm-up (10 minutes)**:
- Jumping jacks (1 minute)
- Arm swings (1 minute)
- Leg swings (1 minute per leg)
- Torso twists (1 minute)
- High knees (1 minute)
**Main workout (50 minutes)**:
1. **Cardio** (45 minutes):
- Alternate 3 minutes of jogging, 1 minute of sprinting (repeat 15 times)

2. **Strength** (5 minutes):
- **Jump Squats**: 4 sets of 20 reps
- **Decline Push-ups**: 4 sets of 15 reps
- **Pistol Squats (use a chair for support if needed)**: 3 sets of 10 reps per leg
- **Plank to Push-up**: 3 sets of 15 reps

**Cool-down (10 minutes)**:

- Forward fold (hold for 1 minute)
- Hip flexor stretch (hold for 30 seconds per side)
- Shoulder stretch (hold for 30 seconds per side)

### **Days 92-98 (Week 14)**

**Warm-up (10 minutes)**:
- High knees (1 minute)
- Arm circles (1 minute)
- Butt kicks (1 minute)
- Dynamic lunges (1 minute)
- Torso twists (1 minute)
Main workout (50 minutes)**:
1. **Cardio** (50 minutes):
- Continuous moderate-intensity jogging or brisk walking, or 2 minutes of running and 1-minute walking intervals (repeat 15 times)

2. **Strength** (10 minutes):

- **Bulgarian Split Squats**: 3 sets of 15 reps per leg
- **Spiderman Push-ups**: 3 sets of 20 reps
- **Mountain Climbers**: 4 sets of 30 seconds
- **Side Plank**: Hold for 45 seconds per side, 3 sets

**Cool-down (10 minutes)**:

- Standing hamstring stretch (hold for 30 seconds per leg)
- Standing quad stretch (hold for 30 seconds per leg)
- Child’s pose (hold for 1 minute)

### **Days 99-105 (Week 15)**

**Warm-up (10 minutes)**:
- Jumping jacks (1 minute)
- Arm swings (1 minute)
- Dynamic lunges (1 minute)
- Butt kicks (1 minute)
- Leg swings (1 minute)

**Main workout (50 minutes)**:

1. **Cardio** (50 minutes):
- 1 minute sprint, 2 minutes moderate jog (repeat 15 times)

2. **Strength** (5 minutes):
- **Push-ups with Shoulder Taps**: 4 sets of 20 reps
- **Jump Squats**: 4 sets of 20 reps
- **Plank to Push-up**: 4 sets of 15 reps
- **Leg Raises with Hold**: 4 sets of 20 reps (hold for 2 seconds at the top)

**Cool-down (10 minutes)**:

- Forward fold (hold for 1 minute)
- Shoulder stretch (hold for 30 seconds per side)
- Hip flexor stretch (hold for 30 seconds per side)

### **Days 106-112 (Week 16)**

**Warm-up (10 minutes)**:
- High knees (1 minute)
- Arm swings (1 minute)
- Jump rope simulation (1 minute)
- Dynamic lunges (1 minute)
- Torso twists (1 minute)

**Main workout (50 minutes)**:

1. **Cardio** (45 minutes):
 - 2 minutes jogging, 1 minute sprinting (repeat 15 times)

2. **Strength** (5 minutes):
- **Lunges with Knee Raise**: 4 sets of 15 reps per leg
- **Decline Push-ups**: 4 sets of 15 reps
- **Superman Hold**: Hold for 1 minute, 3 sets
- **Side Plank with Leg Raise**: Hold for 45 seconds per side, 3 sets

**Cool-down (10 minutes)**:

- Standing hamstring stretch (hold for 30 seconds per leg)
- Seated hip stretch (hold for 30 seconds per side)
- Chest and shoulder stretch (hold for 30 seconds per side)

### **Days 113-114 (Week 17)**

**Warm-up (10 minutes)**:
- Jumping jacks (1 minute)
- Arm circles (1 minute)
- High knees (1 minute)
- Butt kicks (1 minute)
- Leg swings (1 minute)

**Main workout (50 minutes)**:

1. **Cardio** (60 minutes):
- 3 minutes of running at a moderate pace, 1 minute of sprinting (repeat 15 times)
2. **Strength** (10 minutes):
- **Jump Squats**: 4 sets of 20 reps
- **Push-ups**: 4 sets of 20 reps
- **Mountain Climbers**: 4 sets of 45 seconds
- **Plank with Shoulder Taps**: 4 sets of 30 taps

**Cool-down (10 minutes)**:

- Forward fold (hold for 1 minute)
- Standing quad stretch (hold for 30 seconds per leg)
- Child’s pose (hold for 1 minute)