PATHFIT 1: WORKOUT PLAN

Name: Penelopy A. Dizon BMI Classification: Normal

Goal/s: Lose Weight and get abs

Personal Fitness Contract

I, Penelopy A. Dizon going to make a commitment to helping build my

lifelong fitness and nutrition habits that will assist me in sustaining a
long, actively healthy lifestyle.
I will make an attempt to follow most, if not all, of the guidelines I have
designed in my workout plan. My workout plan will identify areas
where I need improvements in both fitness and nutrition.
I will design realistic, achievable and measurable goals. My activities
will be ones that I can consistently incorporate into my achievable and
measurable goals. My activities will be ones that I can consistently
incorporate into my current lifestyle.
I will do my very best to keep fitness logs so that I can actually see if I
am achieving the guidelines of my workout plan as well as seeing
improvements in my overall fitness. I understand the conditions of my
workout plan and will do my best to incorporate it into my daily life.

Student Signature Date: 10/09/21

 PATHFIT 1: WORKOUT PLAN

Category Frequency Intensity Time Type Rest

-March on
the spot
Monday to 1 set 10 -Shoulder no rest
Warm-up Exercises Friday minutes time
Rolls
-Neck
Stretches
-Arm Circles
- Heel Touch

10 Dancing 1 minute
Moderate
Monday minutes Zumba and 15-30
Cardiorespiratory Wednesday RHR: 78 (2 videos) seconds
Conditioning Friday
HRR:70%
Hi:165 bpm
Li: 120 bpm

Muscular Resistance Training

2 sets 1 min and Side Plank 45

30 seconds
seconds

3 sets 1 minute Up and 30 seconds

Upper Tuesday Down Plank

1 minute
Thursday 3 sets 6 minutes Planks

45 seconds
Saturday 1 min and Bear Crawl
2 sets 30
seconds
 PATHFIT 1: WORKOUT PLAN
2 sets 2 minutes Russian 45 seconds
Twists
Core
2 sets 6 minutes Leg Raise 1 minute

Panther 1 minute
2 sets 2 minutes Shoulder Tap

2 sets 2 minutes Squat Jumps 45 seconds

1 minute
Lower 3 sets 6 minutes Butt Kicks

30 seconds
3 sets 6 minutes Scissor
Kicks

-Arm
Monday to 10 -Stretches No rest
Cool – down Saturday 1 set minutes time
-Leg Bend
Exercises
-Thigh Hug
-Overhead
-Stretch