MY OWN FITNESS PROGRAM
Main Goal: Improve CARDIOVASCULAR and MUSCULAR ENDURANCE
WEEK 1
MONDAY: CARDIOVASCULAR ENDURANCE
WARM UP: 5 minutes
1 set, 15 reps
Arm circles knee to chest stretch Lateral leg swings
CARDIOVASCULAR EXCERCISES: 10-20 minutes
Jumping jacks
Brisk walking
2 sets, 15 reps 1 round, 1 km
2 minutes rest 2 minutes rest
PROCEDURE FOR WORKOUT:
JUMPING JACK: To perform a jumping jack, stand with your feet together and arms at your sides, then
jump up, spreading your legs shoulder-width apart while simultaneously raising your arms overhead, and
then jump back to the starting position by bringing your feet together and lowering your arms to your sides;
repeat.
BRISK WALKING: To perform a brisk walk, maintain good posture by keeping your head up, shoulders
relaxed, and back straight, while walking at a faster pace than a casual stroll, rolling your foot from heel to
toe with a slight arm swing, ensuring you can still hold a conversation without getting too out of breath; aim
for a cadence of around 100 steps per minute.
COOLDOWN: REPEAT WARM UP (5 minutes)
TUESDAY: MUSCULAR ENDURANCE
WARM UP: 5 minutes
Shoulder stretch
Arm circles Quad stretch
MUSCULAR EXERCISE: 10-20 minutes
Push-ups Planking
2 sets, 10 reps 2 sets, 1 minute
3 minutes rest 3 minutes rest
PROCEDURE FOR WORKOUT:
PUSH-UPS: start in a plank position with your hands shoulder-width apart, fingers spread out, and your
body forming a straight line from head to heels; then, bend your elbows to lower your chest towards the
ground while keeping your back straight, pause at the bottom, and push back up to the starting position by
extending your arms, maintaining a straight body throughout the movement; ensure your elbows stay close
to your body and are at a roughly 45-degree angle as you lower down.
PLANKING: start by lying face down on the floor, then come up onto your forearms with your elbows
directly under your shoulders, keeping your body in a straight line from head to heels by engaging your core
muscles, and hold the position for as long as you can maintain proper form, ensuring your hips don’t sag or
rise too high; remember to breathe steadily throughout the exercise.
COOLDOWN: REPEAT WARM UP (5 minutes)
WEDNESDAY: RECOVERY EXERCISE (5 minutes)
Yoga
Hamstring stretch Shoulder stretch
1 set, 2 minutes 1 set, 1 minute 1 set, 1 minute
PROCEDURE:
YOGA: involves preparing your body, practicing yoga poses, and cooling down.
HAMSTRING STRETCH: sit with your legs extended straight out in front of you, keeping your back
straight, then slowly bend forward at the hips, reaching towards your toes until you feel a stretch in the back
of your thighs, ensuring your knees remain straight throughout the movement; hold the stretch for 30
seconds and repeat on both sides.
SHOULDER STRETCH: 1. Bring one arm across your upper body and hold it straight. 2. Grasp the elbow
with the other arm and gently pull toward your chest. 3. Hold for 10 to 20 seconds and repeat on the other
side.
THURSDAY: CARDIOVASCULAR ENDURANCE
WARM UP: 5 minutes
1 set, 15 reps
Arm circles knee to chest stretch Lateral leg swings
CARDIOVASCULAR EXERCISE: 10-15 minute
Jogging Jumping rope
1 set, 10 minutes 2 set, 15 reps
2 minutes rest 2 minutes rest
PROCEDURE:
JOGGING: start with a light warm-up, maintain good posture with a straight back and relaxed shoulders,
land softly on your midfoot, keep a steady pace where you can talk comfortably, and remember to breathe
correctly while staying hydrated; gradually build up your distance and intensity, and always cool down after
your jog with light stretches
JUMPING ROPE: stand with feet shoulder-width apart, hold the handles with your wrists, swing the rope
behind you, and as it approaches your feet, jump up slightly by pushing off the balls of your feet, landing
softly on the midsole of your feet while keeping your knees slightly bent; maintain a straight posture with
your head looking forward, rotating your wrists to keep the rope moving smoothly over your head.
COOLDOWN: REPEAT WARM UP (5 minutes)
FRIDAY: MUSCULAR ENDURANCE
WARM UP: 5-minutes
1 set, 15 reps
Double leg stretch Arm exercise
Shoulder stretch
MUSCULAR EXERCISE: 10-15 minutes
Sit ups Wall push ups
2 sets, 10 reps 2 sets, 10 reps
2 minutes rest 2 minutes rest
PROCEDURE:
SIT UPS: lie on your back with knees bent and feet flat on the floor, cross your arms over your chest,
engage your core by drawing your belly button towards your spine, and slowly lift your upper body towards
your knees, keeping your lower back pressed against the ground, then slowly lower back down to the
starting position; repeat.
WALL PUSH-UPS: stand facing a wall, place your hands flat on the wall at shoulder height and slightly
wider than shoulder width apart, then step back until your body is at a slight angle, slowly bend your elbows
to lean towards the wall, keeping your back straight, and then push back to the starting position by
straightening your arms; adjust your distance from the wall to increase or decrease difficulty.
COOLDOWN: REPEAT WARM UP (5 minutes)
SATURDAY: RECOVERY EXERCISE (5 minutes)
Walking
Knee to chest stretch Shoulder stretch
1 set, 2 minutes 1 set, 1 minute 1 set, 1 minute
PROCEDURE:
WALKING: start by choosing a comfortable walking pace, warm up your body with light movements,
maintain good posture by keeping your head up and shoulders relaxed, swing your arms naturally, step from
heel to toe with each stride, and aim for a consistent walking duration while focusing on breathing steadily;
remember to cool down afterwards with gentle stretching.
KNEE TO CHEST STRETCH: lie on your back with knees bent, then clasp your hands around one knee
and gently pull it towards your chest, holding the position for 15-30 seconds while keeping your lower back
pressed to the floor; repeat with the other leg, ensuring you breathe deeply throughout the stretch.
SHOULDER STRETCH: 1. Bring one arm across your upper body and hold it straight. 2. Grasp the elbow
with the other arm and gently pull toward your chest. 3. Hold for 10 to 20 seconds and repeat on the other
side.
SUNDAY: REST DAY
Sleep Meditate
MY OWN
FITNESS PROGRAM
Submitted by:
Maria Sophia D. Olega
Grade and section:
12-HERMÉS
Submitted to:
Ma’am Yvette Murillo
MEAL PLAN
