PE 1 FPF

Fitness Plan

Goal Frequency Intensity Time Type

Aerobic Exercise (Cardio ● 4 times week Achieve 70-90% of ● 15 minutes per ● jogging / running
training): improves blood, (Sunday, Tuesday, maximum heart rate session
oxygen, and nutrient flow Thursday, Saturday) ● By time, should
to our working muscles - Jogging and move up to 20
running can be minutes ( if
done at the same already used to
time the exercise)

Rest 1 Monday - - -

Muscular Endurance Plank Plank ● 30-60 mins, ● Plank: can

and Strength: improves - 2 times a week - 1 minute per progressive improve core
adaptation in the (Sunday and session muscle’s
cardiovascular and Tuesday) - Add 5 seconds endurance
musculoskeletal system Squats limit every session ● Squats: can
which then supports - 3 times a week - 3 sets improve lower
overall increase in a (Sunday, Tuesday, body muscles
person’s capacity and and Saturday) Squats ● Push - ups: can
performance - 2-3 sets (12-15 improve upper
Push-ups reps per set) body, back, and
- 4 times a week core muscles
(Sunday, Tuesday, Push-ups ● Lunges
Thursday, - 2-3 sets (5-10 ● Hip thrusts
Saturday) reps per set)
Lunges Lunges
- 4 times a week - 2-3 sets (12-15
(Sunday, Tuesday, reps per set)
Thursday,
Saturday) Hip Thrusts
Hip Thrusts - 2-3 sets (12-15
- 4 times a week reps per set)
(Sunday, Tuesday,
 Thursday,
Saturday)

Rest 2 Wednesday - - -

Balance: - 4 times a week Single-leg balance - 5-10 mins ● Single-leg balance

(Sunday, Tuesday, - Hold for 30 secs - 45 seconds rest ● Bicep Curls for
Thursday, and - 3 reps alternately after each interval Balance
Saturday) left and right foot

Bicep Curls for Balance

- Hold for 30 secs
- 3 reps alternately
left and right foot

Rest 3 Friday - - -

Flexibility: - 4 times a week - Will serve as - Hold for 20-30 ● Seat side struddle
(Sunday, Tuesday, warm-up secs ● Seat stretch
Thursday, and - Cool down - 1-3 reps ● Cross-over
Saturday) ● Forward and side
lunges
● Standing forward
fold
References:

Balance exercises. (2023, September 20). Mayo Clinic.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836

Chertoff, J. (2024, January 25). 10 Aerobic exercise examples: how to, benefits, and more. Healthline.
https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples

Cronkleton, E. (2019, October 31). What is muscular strength, and what are some exercises you can do? Healthline.
https://www.healthline.com/health/exercise-fitness/muscular-strength

Flexibility exercises for young athletes - OrthoInfo - AAOS. (n.d.).

https://orthoinfo.aaos.org/en/staying-healthy/flexibility-exercises-for-young-athletes/

McCoy, J. (2023, December 4). 5 ways to improve muscular endurance. Health. https://www.health.com/fitness/muscular-endurance