Scribd Logo
Upload

Welcome to Scribd!

  • 57 views

    Fitness

    Uploaded by

    Reniel Capua
    Fitness

    Copyright:

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

    Fitness

    Uploaded by

    Reniel Capua
    57 views1 page
    Fitness

    Original Title

    fitness

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Fitness

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    57 views1 page

    Fitness

    Uploaded by

    Reniel Capua
    Fitness

    Copyright:

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

    THURSDAY 7:05- PE NO.

    06
    9:05 AM
    PERSONAL FITNESS PLAN

    NAME: CAPUA, RENIEL E. DATE: FROM DECEMBER TO MARCH

    FITNESS GOAL: To gain atleast 2kg in a month


    Dietary Goal: Eat vegetables and fruits. Eat breakfast everyday.

    Lifestyle Change: Sleep atleast 7-8 hours a day.

    PHYSICAL ACTIVITY FREQUENCY INTENSITY TYPE TIME Set


    How often do I How hard do I What specific physical activity do I perform? How long do I perform How many times are
    perform the physical perform the physical the physical activity? going to perform the
    activity? activity? activity?
    Warm up and 5X A WEEK MODERATE SHOULDER STRETCH 10 MINUTES 1 REP
    Stretching TRICEPS STRETCH
    (head to foot) QUADRICEPS STRETCH
    RUNNING

    Muscle- 3X A WEEK LOW SHOULDER PRESS 3MINUTES 2 SET


    strengthening

    Bone strengthening 2X A WEEK LOW WEIGHTLIFTING 3 MINUTES 3 REP


    • Dumbbell
    •Bottled Water

    Muscle- 3X A WEEK LOW ELBOW PLANK 2 MINUTES 1 SET


    strengthening

    Muscle- 3X A WEEK PUSH-UPS 1 MINUTE 5 TIMES EACH


    strengthening LOW SET

    Aerobic exercise 2X A WEEK MODERATE Cycling 15 MINUTES 1 REP

    Cool down 3X A WEEK MODERATE SHOULDER STRETCH 10 MINUTES 1 REP


    (head to foot) TRICEPS STRETCH
    QUADRICEPS STRTCH
    BREATHING

    Remarks:

    You might also like