My Fitness Plan!

Name: Rachel Ann Cinconiegue Date: September 16,2023

Resting HR: 90 beats per minute Working HR : 190 bpm Recovery HR: 160 bpm

Part of the Fitness Plan Type (Form of exercises, selected Physical Time
activities)

Warm-Up 1. Jumping jacks 1 minute

2. Arm circles 1 minute
3. Leg swings 1 minute
4. Bodyweight squats 1 minute
5. Hip Circles 1 minute
6. Wrist Circles 30 seconds
7. Ankle Circles 1 minute (30 seconds
each ankle)
8. Shoulder Stretch 1 minute (30 seconds
each arm)
= 7 minutes and 30
seconds

Workout Cardio exercises

 Mountain Climbers 2 minutes
 Burpees 2 minutes
 Jumping Jacks 1 minute
Hourglass abs workouts
 Basic crunches 1 minute
 Bicycle kicks 1 minute
 Jack knives 1 minute (15 per side)
 Russian twists 1 minute
 Toe taps 1 minute
 Bicycle crunches 1 minute (15 per side)
 Scissor kicks 1 minute
 Reverse crunches 1 minute
 Butterfly kicks 1 minute
 Plank 1 minute
Arm workouts
 Arm circles 2 minutes
 Tricep push ups 1 minute
 Modified push ups 1 minute
 Plank shoulder touch 1 minute
=20 minutes
30 Second Rest (Recovery)

Cool Down
1. Standing Quad Stretch 1 minute (30 seconds
each leg)
2. Standing Hamstring Stretch 1 minute (30 seconds
each leg)

3. Standing Calf Stretch 1 minute (30 seconds

each leg)

4. Shoulder and Triceps Stretch 1 minute (30 seconds

each arm)
5. Seated Forward Fold 1 minute

6. Child’s Pose 1 minute

=6 minutes