Physics Fitness Plan

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Name:Junnel Pamisa Section: BTLED 1G

DAY ACTIVITY FOCUS DETAILS

Monday Brisk Walking or Cardiovascular 20-30 minutes of brisk walking or


Jogging Fitness light jogging

Tuesday Bodyweight Muscular Strength Push-ups: 2 sets of 10-12 reps


Exercises
Wall Push-ups: 2 sets of 12-15 reps

Plank: 2 sets, 20-30 seconds

Wednesday Simple Circuit Strength & Jumping Jacks: 30 seconds


Endurance
Bodyweight Squats: 12 reps

Knee Push-ups: 8-10 reps

Plank: Hold for 20 seconds

Thursday Lower Body Muscular Strength Bodyweight Squats: 2 sets of 10-15


Exercises reps

Lunges: 2 sets of 8-10 reps per leg

Glute Bridge: 2 sets of 12-15 reps

Friday Stretching Flexibility & Mobility 10-15 minutes of full-body stretching


(hamstring, quad, calf, shoulders,
back)

Hold each stretch for 20-30 seconds

Saturday Dancing or Cardiovascular 20-30 minutes of dancing to your


Aerobic Activity Fitness favorite music or a simple aerobic
workout

Sunday Rest or Light Walk Recovery 20-minute walk or rest day

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