ERSITY OF THE PHILIPPIES VISAYAS

LEGE OF ARTS AND SCIENCES

UPV, 5023 Miagao, Iloilo
Section T
Foundations of Physical Fitness

Name: Vincent Jay H. Jorque

STUDENT NUMBER: 2024-04503 DEGREE PROGRAM: BS Applied Math

2-WEEK WORKOUT PLAN

Week 1
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Warm up Warm up Warm up Warm up Warm up

Forearm Stretch Forearm Stretch Head and Neck Forearm Stretching Side Leg Lunges
(16 counts each) (16 counts each) Rotations (32 counts) (hold for 16 counts
Forward Leg Forward Leg (16 counts each) Shoulder Rotations each)
Stretch Stretch Arm Stretch (16 counts each) Jumping Jacks
(16 counts each) (16 counts each) Arm Crossover
(16 counts each) (30 times)
Shoulder Spin Bicep Stretch (16 counts each)
Backward Leg Ankle Rotation
(16 counts) (16 counts each) Bicep and Triceps
Stretch Hip Rotations (16 counts each)
Shoulder and Arm Stretching
Spin (16 counts each) (16 counts) Forward Leg
(16 counts each)
(16 counts) Hip Stretch Downward Arm Stretch
Knee Stretch
Forward Arm (16 counts each) Stretch (16 counts) (16 counts each)
(16 counts each)
Stretch Ankle Rotation Jumping Jacks
Hip Stretch
(16 counts) (16 counts each) (20 times)
Head Rotations (16 counts each) Exercise
Jumping Jacks
(16 counts) Ankle Rotations
(30 times)
(16 counts each) 30min Walk
Exercise
Hip and Thigh
Exercise Side-Arm Plank for Rotation
Exercise (16 counts) Cool Down
Abs
Planking (hold for 16 counts)
30min Walk Forearm Stretch
(hold for 30 sec) REST DAY Lower Back Stretch REST DAY
Sit-ups (hold for 32 counts) Exercise (16 counts each)
(16 counts) Forward and Forward Leg
Cool Down Wall Sit
Modified Push-ups Reverse Lunges Stretch
(16 counts) (16 counts each (hold for 18 counts) (16 counts each)
Forearm Stretch Forward and
Leg Scissors leg) Backward Leg
(32 counts) (16 counts each) Reverse Lunges
Glute Bridge Stretch
Toe Touches Forward Leg (hold for 16 counts) (18 counts each
(16 counts) Stretch leg) (16 counts each)
Tiptoe Squats
(8 counts each) (hold for 16 counts) Leg Scissors
Upwards Arm (18 counts)
Cool Down Stretch Cool Down Sit-ups
(10 sec)
(hold for 8 counts)
Forearm Stretch Forearm Stretch Glute Bridge
Downwards Arm (hold for 18 counts)
(16 counts each) (16 counts each)
Stretch
Forward Leg Shoulder Spins
(hold for 8 counts) Cool Down
Stretch (32 counts)
Hip Rotations Hip Rotations
(16 counts each)
(16 counts) (16 counts) Arms Stretch
Shoulder Spin
(18 counts each)
(16 counts) Hip Rotations
Shoulder and Arm
(18 counts)
Spin
(16 counts)
Forward Arm
Stretch
(16 counts)
Head Rotations
(16 counts)

W1 – Day 1 W1 – Day 2 W1 – Day 4 W1 – Day 5 W1 – Day 6

 Week 2
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Warmup Warm up Warmup Warmup Warm up

Arm Circles Lateral Leg Bicep and Tricep Head and Neck Lateral Leg
(16 counts) Swings (20sec) Stretch Stretch Swings (20sec)
Head Rotation Forward Leg (16 counts each) (hold for 8 counts) Forward Leg
(16 counts) Swings (20sec) Shoulder Rotation Forearm Stretch Swings (20sec)
Forearm Stretching Foot rotations Foot rotations
(16 counts each) (16 counts for each)
(16 counts each) (20sec) (20sec)
Bicep and Tricep Upwards Arm Bicep and Tricep
Side lunges (20sec) Side lunges (20sec)
Stretch Stretch Stretch
(16 counts each) (hold for 8 counts) (16 counts for each)
Upwards Stretch Hip Rotation Downward Arm
Exercise Exercise
(hold for 8 counts) (16 counts) Stretch
Forward Leg Side Head Stretch (hold for 8 counts)
30min Walk 30min Walk
Stretch
(8 counts each) Upward Arm
(8 counts each)
Side Leg Stretch Downwards Arm Stretch
(8 counts each) Cool Down Stretch (hold for 8 counts) Cool Down
(hold for 8 counts) Forward Leg
Quad Stretch Shoulder and Arm Stretch Quad Stretch
Exercise (20sec) (20sec)
Rotation (16 counts each)
Forward Bend Forward Bend
(16 counts each) Backward Leg
Tricep Up and (20sec) (20sec)
Leg Shakes Ankle Rotation Stretch Leg Shakes
Down (28 times) REST DAY REST DAY
(20sec) (8 counts each) (16 counts each) (20sec)
Jumping Jacks
(30 times)
Squat Jumps Exercise Exercise
(10 times)
Jogging Squats Forward and
(10 times) Reverse Lunges
(1 min)
Planking (10 times)
Wall Push-Ups (hold for 30 Squats
(32 counts) seconds) (10 times)
Raised Planks Modified Push-Ups Sit-Ups
(16 counts) (30 times) (10 times)
Wall Push-Ups Tricep Up and
(30 times) Down
(10 times)
Cool Down Cool Down
Arm Circles Forearm Stretch Cool Down
(16 counts) (16 counts each)
Head Rotation Bicep and Tricep Backwards Leg
(16 counts) Stretch Stretch
Forearm Stretching (16 counts each) (8 counts each)
(16 counts each) Forward Arm Arm Stretch
Bicep and Tricep Stretch (8 counts each)
Stretch (hold for 8 counts) Head and Neck
(16 counts each)
Stretch
Side Leg Stretch
(16 counts)
(8 counts each)
Shoulder Spin
(16 counts)

W2 – Day 1 W2 – Day 2 W2 – Day 4 W2 – Day 5 W2 – Day 6