BICOLUNIVERSI

TY
Insti
tuteofPhysicalEducati
on,
SportsandRecreati
on
Legazpi
,City
Emai
lAddress:
bui
pesr@gmai
l.
com

ACTI
VITY1

Cardi
orespi
ratory/Aerobi
cTrai
ningMethod
PE1
1
st
Name: PAULAMAYM. ALCONEZ CourseandYear:BPED-1 year
Contactno: 09096268163 Speci
alizati
on:
Dancing/Badminton
Height:155cm Weight:38kg BMI :Normal

Exerci
seProgramPl
an

DATE Mon Tue Wed Thu F

ri Sat Sun
ArmCi
rcl
es Arm Si
de-side Si
de-side
Ci
rcl
es hops hops
20s
20s 20s 20s

Hi
p
Rotation Hi
p Pl
anks Pl
anks
Rotation
20s 20s 20s
20s

J
umping
Week Warm- j
acks J
umping
1 ups j
acks Hi
p Hi
p
20s Rotation Rotation
Sep1
4 20s
-20 20s 20s
Neck
rotati
on Neck
rotati
on J
umping J
umping
20s j
acks j
acks
20s
20s 20s
 Wal
kouts
20s Wal
kouts Neck Neck
rotati
on rotati
on
20s
20s 20s

Squats
Squats Squats
20s Squats
20s 20s
20s

J
ogi
npl
ace Jogin Jogin Jogin
place place place
30s
30s 30s 30s

Burpees
Burpees Burpees Burpees
30s
30s 30s 30s

Mountai
n
cl
imbers Mountai
n Mountai
n Mountai
n
cl
imbers cl
imbers cl
imbers
30s
Workout 30s 30s 30s
Week (8sets-
1 60seconds Squat
restper jumps Squat Squat Squat
Sep1
4 set) jumps jumps jumps
-20 30s
30s 30s 30s

J
ogging
withhigh J
ogging J
ogging J
ogging
knees withhigh withhigh withhigh
knees knees knees
30s
30s 30s 30s

Toetaps
withjumps Toetaps Toetaps Toetaps
with with with
30s jumps jumps jumps
30s 30s 30s
 Pl
yoj
acks
30s Pl
yoj
acks Pl
yoj
acks Pl
yoj
acks
30s 30s 30s
Si
detoside
jumping
l
unges Sideto Sideto Sideto
side side side
30s j
umpi ng j
umpi ng j
umpi ng
lunges lunges lunges
30s 30s 30s

Seated Seated Seated Seated

F
orward F
orward F
orward F
orward
Cool Bend Bend Bend Bend
Down 60s 60s 60s 60s
Week
1
Kneeto Kneeto Kneeto Kneeto
Sep1
4 ChestPose Chest Chest Chest
-20 Pose Pose Pose
60s
60s 60s 60s

Chi
ld’
sPose
Chil
d’s Chil
d’s Chil
d’s
60s Pose Pose Pose
Abstretch 60s 60s 60s
60s Ab Ab Ab
stretch stretch stretch
60s 60s 60s
Catcow
stretch Catcow
60s stretch
Catcow Catcow
60s stretch stretch
60s 60s
 Hipflexor Hipflexor Hi
pfl
exor Hipflexor
stretch stretch stretch stretch
60s 60s 60s 60s

Standi
ng Standi
ng Standi
ng Standi
ng
forward forward forward forward
bend bend bend bend
60s 60s 60s 60s
TOTAL 30 30 30 30
mi
nutes
TI
ME mi
nutes mi
nutes mi
nutes
ArmCi
rcl
es Arm Arm
Ci
rcl
es Ci
rcl
es
30s Arm
30s Ci
rcl
es 30s
30s
Hi
p
Rotation Hi
p Hi
p
Rotation Rotation
30s Hi
p
30s Rotation 30s
30s
J
umping
Warm- j
acks J
umping J
umping
ups j
acks j
acks
30s J
umping
Week 30s j
acks 30s
2 30s
Neck
Sep21 rotati
on Neck Neck
-27 rotati
on rotati
on
30s Neck
30s rotati
on 30s
30s
Wal
kouts
Wal
kouts Wal
kouts
30s
30s Wal
kouts 30s
30s

Squats
Squats Squats Squats
30s
30s 30s 30s
Workout J
ogi
npl
ace Jogin Jogin Jogin
place place place
(8sets- 45s
60seconds 45s 45s 45s
restper
set)
Burpees Burpees
Burpees
45s Burpees 45s
45s
45s
Mountai
n Mountai
n
Mountai
n cl
imbers cl
imbers
cl
imbers Mountai
n
45s cl
imbers 45s
45s
45s
Squat Squat
jumps jumps
Squat 45s 45s
jumps Squat
jumps
45s
Jogging 45s Jogging
withhigh withhigh
knees knees
45s Jogging 45s
Jogging withhigh
withhigh knees
knees
Toetaps 45s Toetaps
45s with with
jumps jumps
45s Toetaps 45s
Toetaps with
withjumps jumps
45s Pl
yoj
acks 45s Pl
yoj
acks
45s 45s
Pl
yoj
acks Pl
yoj
acks
45s Sideto 45s Sideto
side side
j
umpi ng j
umpi ng
lunges lunges
45s 45s
 Si
detoside Sideto
jumping side
l
unges j
umpi ng
lunges
45s
45s

Seated Seated Seated Seated

F
orward F
orward F
orward F
orward
Bend Bend Bend Bend
60s 60s 60s 60s

Kneeto Kneeto Kneeto Kneeto

ChestPose Chest Chest Chest
Pose Pose Pose
60s
60s 60s 60s
Cooldown
Chi
ld’
sPose
Chil
d’s Chil
d’s Chil
d’s
60s Pose Pose Pose
Abstretch 60s 60s 60s
60s Ab
stretch
Ab
stretch 60s
Ab
Catcow stretch 60s
stretch 60s Catcow
60s stretch
Catcow
stretch 60s
Catcow
Hipflexor stretch 60s
stretch 60s
60s Hipflexor
stretch
Hipflexor Hi
pfl
exor
stretch stretch 60s
60s 60s
 Standi
ng Standi
ng Standi
ng Standi
ng
forward forward forward forward
bend bend bend bend
60s 60s 60s 60s

TOTAL 45 45 45 45
TI
ME mi
nutes mi
nutes mi
nutes mi
nutes
ArmCi
rcl
es Arm Arm Arm
Ci
rcl
es Ci
rcl
es Ci
rcl
es
40s
40s 40s 40s

Hi
p
Rotation Hi
p Hi
p Hi
p
Rotation Rotation Rotation
40s
Warm- 40s 40s 40s
ups
J
umping
j
acks J
umping J
umping J
umping
j
acks j
acks j
acks
40s
40s 40s 40s

Neck
rotati
on Neck Neck Neck
rotati
on rotati
on rotati
on
40s
40s 40s 40s

Wal
kouts
Wal
kouts Wal
kouts Wal
kouts
40s
40s 40s 40s
Week
3 Squats
Sep Squats Squats Squats
40s
28- 40s 40s 40s
Oct4
Workout J
ogi
npl
ace Ki
ckboxi
ng Ki
ckboxi
ng
(
8sets- 50s 50s 50s
60seconds Jogging
restper withhigh
set) Burpees knees F
roogy
jumps
50s F
roogy 50s
jumps 50s
50s
Mountai
n Toetaps
cl
imbers with Prisoner
jumps squat
50s Prisoner jumps
squat 50s
jumps 50s
Squat 50s
jumps
Jumping
50s Pl
yoj
acks jacksto
thestep
50s
Jumping 50s
Jogging jacksto
withhigh thestep Ki
ckboxi
ng
knees
50s 50s
50s
Squat
jumps F
roogy
Toetaps Ki
ckboxi
ng jumps
withjumps 50s
50s 50s
50s
Ki
ckboxi
ng
Prisoner
Pl
yoj
acks 50s squat
F
roogy jumps
50s jumps
50s
50s
Si
detoside F
roogy
jumping jumps Jumping
l
unges Prisoner jacksto
squat 50s
50s thestep
jumps
50s
50s Prisoner
squat
jumps
50s
 Jumping Jumping
jacksto jacksto
thestep thestep
50s 50s
Cooldown Seated Seated Seated Seated
F
orward F
orward F
orward F
orward
Bend Bend Bend Bend
60s 60s 60s 60s

Kneeto Kneeto Kneeto Kneeto

ChestPose Chest Chest Chest
Pose Pose Pose
60s
60s 60s 60s

Chi
ld’
sPose
Chil
d’s Chil
d’s Chil
d’s
60s Pose Pose Pose
Abstretch 60s 60s 60s
60s Ab Ab
stretch stretch

Catcow 60s 60s

Ab
stretch stretch
60s 60s
Catcow Catcow
Hipflexor stretch stretch
Catcow
stretch 60s stretch 60s
60s 60s
Hipflexor Hipflexor
Standi
ng stretch stretch
Hipflexor
forward 60s stretch 60s
bend
60s
60s
Standi
ng Standi
ng
forward forward
bend bend
60s 60s
 Standi
ng
forward
bend
60s
TOTAL 40 45 50 50
TI
ME mi
nutes mi
nutes mi
nutes Mi
nutes
Week Warm- ArmCi
rcl
es Arm Arm Arm
4 ups Ci
rcl
es Ci
rcl
es Ci
rcl
es
50s
Oct5 50s 50s 50s
-11
Hi
p
Rotation Hi
p Hi
p Hi
p
Rotation Rotation Rotation
50s
50s 50s 50s

J
umping
j
acks J
umping J
umping J
umping
j
acks j
acks j
acks
50s
50s 50s 50s

Neck
rotati
on Neck Neck Neck
rotati
on rotati
on rotati
on
50s
50s 50s 50s

Wal
kouts
Wal
kouts Wal
kouts Wal
kouts
50s
50s 50s 50s
Squats
Squats Squats Squats
50s
50s 50s 50s
Workout J
ogi
npl
ace Ki
ckboxi
ng Ki
ckboxi
ng Jogin
place
(8sets- 60s 60s 60s
60seconds 60s
restper
set) Burpees F
roogy F
roogy
jumps jumps Burpees
60s
60s 60s 60s
 Mountai
n
cl
imbers
Prisoner Prisoner Mountai
n
60s squat squat cl
imbers
jumps jumps
60s
60s 60s
Squat
jumps
Squat
60s jumps
Jumping Jumping 60s
jacksto jacksto
Jogging thestep thestep
withhigh
knees 60s 60s Jogging
withhigh
60s knees
60s
Ki
ckboxi
ng Ki
ckboxi
ng
Toetaps
withjumps 560s 60s
Toetaps
60s with
jumps
60s
Pl
yoj
acks F
roogy F
roogy
jumps jumps
60s
60s 60s Pl
yoj
acks
60s
Si
detoside
jumping Prisoner Prisoner
l
unges squat squat
jumps jumps Sideto
60s side
60s 60s j
umpi ng
lunges
60s
Jumping Jumping
jacksto jacksto
thestep thestep
60s 60s

Cooldown
 Seated Seated Seated Seated
F
orward F
orward F
orward F
orward
Bend Bend Bend Bend
60s 60s 60s 60s

Kneeto Kneeto Kneeto Kneeto

ChestPose Chest Chest Chest
Pose Pose Pose
60s
60s 60s 60s

Chi
ld’
sPose
Chil
d’s Chil
d’s Chil
d’s
60s Pose Pose Pose
Abstretch 60s 60s 60s
60s Ab Ab Ab
stretch stretch stretch

Catcow 60s 60s 60s

stretch
60s Catcow Catcow Catcow
stretch stretch stretch
60s 60s 60s

Hipflexor
stretch Hipflexor Hi
pfl
exor Hipflexor
60s stretch stretch stretch
60s 60s 60s

Standi
ng
forward Standi
ng Standi
ng Standi
ng
bend forward forward forward
60s bend bend bend
60s 60s 60s
TOTAL 60 60 60 60
TI
ME mi
nutes mi
nutes mi
nutes mi
nutes
LEGEND:
Frequency(
HowOf
ten)●Ti
me(
howl
ong)●I
ntensi
ty(
howhard)●
RestDay● Types(
WhatExerci
ses)●