NAME: RIVERA, CRIS NORMAN Z. YR.

/SECTION: BEED 1-B DAY

PERFORMANCE
Creating a Fitness Plan/Program

 Create a 30days fitness plan to be submitted ahead of time for me to check through messenger GC.
(Indicate by a week or per day)
Ex: Week 1: Mon-Fri, Week 2: Mon-Fri, Week 3: Mon-Fri, Week 4: Mon-Fri
 Perform your fitness plan and video record your progress through pictures and videos.
 Submit your video performance after the 30days of training exercises.
(Indicate by week)

WEEK 1 TYPE DURATION WEEK TYPE DURATION

2
1 WARM UP 90secs 1 WARM UP 90secs

2 LUNGE & 90secs 2 SQUAT SERIES 60secs

TWIST
3 LONG JUMP 90secs 3 JUMPING & 90secs
LANDING

4 PLANK 60secs 4 PLANK 60secs

5 GRAPEVINE 60secs 5 FRANKENSTEIN 60secs

WALK

6 CROSSOVER 60secs 6 CRAWL & 60secs

CREEP
7 ROLLING 120secs 7 BIRD DOG 120secs
SERIES SERIES
“EVERY MORNING” “EVERY AFTERNOON”
1st Week (MON-FRI) 2nd Week (MON-FRI)
ROUTINE FITNESS PLAN ROUTINE FITNESS PLAN
12/12/22 – 12/16/22 12/19/22 – 12/23/22

WEEK 3 WEEKTYPE TYPE DURATION

DURATION
4
1 1WARM UPWARM UP
90secs 90secs

2 2BIRD DOG PLANK90secs 60secs

SERIES
3 3 ELBOW
FRANKENSTEIN
60secs 90secs
PLANK WALK

4 4 JUMPINGGRAPEVINE
60secs 30secs
JACKS
5 5 JUMPING
SIDE SQUATS
60secs 60secs
LANDING

6 6 SQUATCROSSOVER
90secs 60secs
SERIES
7 7 ROLLINGLUNGE 60secs
& 60secs
SERIES TWIST

“EVERY “EVERY
MORNING”AFTERNOON”
3 Week (MON-FRI)(MON-FRI)
rd
4 th
Week
ROUTINE ROUTINE FITNESS PLAN
FITNESS PLAN
12/26/22 01/02/23
– 12/30/22– 01/06/23

“THE PICTURES WILL BE SHOWN NEXT PAGE & THE VIDEO WILL SEND IT
ON GC”