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: