My Fitness Bingo

Name: Joyce Hermosa

Age: 16 y.o. Rest Day
Year& Strand: 11-STEM Rest days are
BMI: 22.3 BMI intended for more
Category: Normal sleep and relaxation.

Specific Personal Fitness Program Goals:

At the end of this fitness program, I would be able to; .
Be physically fit and active
Cheat Day On cheat days, I can do
and eat whatever I want
as long as I will be able
Lose weight to regulate and maintain
my pace. This will serve
Boost my athletic ability without becoming extremely worn as the day I will look
forward to everytime I
out Improve my strength and power feel demotivated.
Have evident muscles and stomach abs
Wear smaller sizes of clothing (smaller than medium)
 My Fitness Bingo
Week Sun Mon Tue Wed Thu Fri Sat
1O min warm up 1O min warm up 1O min warm up 1O min warm up
exercises exercises exercises exercises
1 km walk 3 km walk

1
2 km walk 2 km walk
20 min full body 20 min full body 20 min full body 20 min full body
exercises exercises exercises exercises
5 min cool down 5 min cool down 5 min cool down 5 min cool down
exercises exercises exercises exercises

10 min warm up *10 min warm up 10 min warm up *10 min warm up
exercises exercises exercises exercises

2
3 km walk 3 km walk 3 km walk 3 km walk
10 min cardio workout 12 min leg exercises 10 min cardio workout 12 min leg exercises
5 min cool down 5 min cool down 5 min cool down 5 min cool down
exercises exercises exercises exercises

10 min warm up 10 min warm up

10 min warm up 10 min warm up
exercises 3 km walk exercises exercises 3 km walk exercises

3 20 min full body

exercise
10 min Zumba
3 km walk
10 min cardio workout
12 min leg exercises
20 min full body
exercise
10 min Zumba
3 km walk
10 min cardio workout
12 min leg exercises
5 min cool down 5 min cool down 5 min cool down 5 min cool down
exercises exercises exercises exercises

10 min warm up 10 min warm up 10 min warm up

10 min warm up
exercises exercises exercises
exercises

4
3 km walk 3 km walk 3 km walk
3 km walk
20 min full body 15 min TABATA 20 min full body
15 min TABATA Exercise
exercises Exercise exercises
5 min cool down
15 min yoga cool down 5 min cool down 15 min yoga cool down
exercises
stretch routine exercises stretch routine
 My Fitness Bingo
Week Sun Mon Tue Wed Thu Fri Sat
10 min warm up 10 min warm up
10 min warm up 10 min warm up
exercises exercises
exercises exercises
4 km walk 4 km walk
4 km walk 4 km walk
20 min full body

5
20 min full body 15 min TABATA Exercise
15 min TABATA Exercise exercises
exercises 20 min full body
20 min full body 10 min flat stomach
10 min flat stomach exercises
exercises and abs exercise
and abs exercise 5 min cool down
5 min cool down 15 min yoga cool down
15 min yoga cool down
exercises exercises
stretch routine stretch routine

10 min warm up 10 min warm up 10 min warm up 10 min warm up

exercise exercise exercise exercise
4 km walk 4 km walk 4 km walk 4 km walk

6
15 min TABATA Exercise
10 min flat stomach
and abs exercise
15 min yoga cool down
stretch routine
15 min TABATA Exercise 15 min TABATA Exercise 15 min TABATA Exercise
10 min flat stomach 10 min flat stomach 10 min flat stomach
and abs exercise and abs exercise and abs exercise
15 min yoga cool down 15 min yoga cool down 15 min yoga cool down
stretch routine stretch routine stretch routine

10 min warm up 10 min warm up 10 min warm up

10 min warm up
exercise exercise exercise
exercise

7
4 km walk
15 min TABATA Exercise
10 min flat stomach
and abs exercise
15 min yoga cool down
stretch routine
5 km walk 4 km walk 5 km walk
10 min Flat Stomach 10 min Flat Stomach
15 min TABATA Exercise
and Abs Workout and Abs Workout
10 min flat stomach
12 min Full Body HIIT 12 min Full Body HIIT
and abs exercise
Workout Workout
15 min yoga cool down
15 min yoga cool down
15 min yoga cool down
stretch routine stretch routine stretch routine

10 min warm up 10 min warm up 10 min warm up 10 min warm up

exercise exercise exercise exercise
5 km walk 5 km walk 5 km walk 5 km walk
10 min Flat Stomach 10 min Flat Stomach 10 min Flat Stomach 10 min Flat Stomach

8
and Abs Workout and Abs Workout and Abs Workout and Abs Workout
12 min Full Body HIIT 12 min Full Body HIIT 12 min Full Body HIIT 12 min Full Body HIIT
Workout Workout Workout Workout
15 min yoga cool down 15 min yoga cool down 15 min yoga cool down 15 min yoga cool down
stretch routine stretch routine stretch routine stretch routine
 My Fitness Bingo
The following links are the videos and instructions to be
followed when conducting the plan.

10 MINUTES WARM UP Flat Stomach and Abs Workout

https://www.youtube.com/watch?v=-p0PA9Zt8zk
FULL BODY WORKOUT
https://www.youtube.com/watch?v=UItWltVZZmE
FULL BODY STRETCHING
https://www.youtube.com/watch?v=g_tea8ZNk5A
1O MINUTES COOL DOWN
https://www.youtube.com/watch?v=NYczJaNGpoY
12 Min Full Body HIIT Workout
https://www.youtube.com/watch?v=OBSUUi0FAKo
YOGA COOL DOWN ROUTINE
https://www.self.com/gallery/yoga-cool-down

https://www.youtube.com/watch?v=gfzC9XMEypg

10 min cardio workout

https://www.youtube.com/watch?v=dj03_VDetdw
12 MIN LEG EXERCISE
https://www.youtube.com/watch?v=Fu_oExrPX68
TABATA Exercise
https://www.youtube.com/watch?v=ttkq49P_7ds