Republic of the Phillipines

DAVAO DE ORO ATATE COLLEGE - MONTEVISTA BRANCH

P-4 Poblacion San Jose, Montevista, Davao de Oro

FIITNESS PLAN

I. Tittle : THRIVE: YOUR EASY EVERYDAY FITNESS GUIDE

II. Rationale

Thrive:Your Easy Everyday Fitness Guide" incorporates multiple training

modalities to guarantee comprehensive outcomes that can be attained over the course of
the program. Incorporating a range of training methods, "Thrive: Your Easy Everyday
Fitness Guide" ensures comprehensive results that are achievable throughout the
program. This allows the plan to be accessible and effective for a wide range of
individuals, catering to different preferences, fitness levels, and goals. The plan's
incorporation of varied approaches accommodates a wide range of individuals with
varying tastes, fitness levels, and goals, so rendering it both accessible and effective

Cardiovascular activity is a vital component of the program that enhances heart

health, increases stamina, and burns calories. The plan includes activities that can be
easily incorporated into daily routines, such cycling, dancing, jogging, and brisk walking.
These activities improve cardiovascular health and energy levels in addition to helping
with weight management.
 Strength training is yet another crucial element of the exercise regimen. People
can gain strength, increase lean muscle mass, and enhance functional fitness by including
exercises that focus on the major muscular groups, such as lunges, push-ups, squats, and
resistance band exercises. In addition to maintaining long-term health and vitality,
strength training increases bone density, speeds up metabolism, and reduces the risk of
injury.

Throughout the program, there is a strong emphasis on mobility and flexibility

exercise to improve range of motion, lessen stiffness, and avoid injuries. The program
incorporates mobility drills, yoga poses, and stretching exercises to enhance flexibility,
balance, and posture. These activities offer mental relaxation and stress alleviation in
addition to physical well-being, which enhances total wellness.

Different things considered, the "Thrive: Your Easy Everyday Fitness Guide"'s
incorporation of a variety of training techniques guarantees a well-rounded approach to
fitness that is pleasurable, sustainable, and reachable for people of different backgrounds
and abilities. Through the integration of aerobic activity, strength training, flexibility, and
mobility exercises, the program enables participants to reap the benefits of improved
overall health and well-being and thrive in their fitness journey.

III. Objectives
 to enhance physical health by incorporating diverse training methods that target
cardiovascular fitness, muscular strength, flexibility, and functional movement
patterns.
 aims to support mental well-being by providing opportunities for stress relief,
relaxation, and mindfulness.
 Cultivate a growth mindset, build self-efficacy, and foster a sense of community
support to empower individuals to set and achieve their fitness goals, leading to
increased confidence, motivation, and overall personal development.
  improved physical fitness, including increased cardiovascular endurance,
muscular strength and endurance, flexibility, balance, and functional movement
capabilities.

IV. Table 1
MONTHLY WORKOUT PLAN

SUN MON TUE WED THUR FRI SAT

1. Bodyweigh 1. Push- 1. Jumping RES 1. Squat to RES 1. Standing
t Squats: 3 Ups: 3 sets Jacks: 3 Overhead Quadriceps
T T
sets of 12 of 10 sets of 30 Press (with Stretch:
repetitions repetitions seconds DAY dumbbells DAY Hold for 30
2. Walking 2. Bent- 2. Mountai or seconds per
Lunges: 3 sets Over Rows n Climbers: resistance leg
of 10 (with 3 sets of 20 bands): 3 2. Forward
repetitions per resistance repetitions sets of 10 Fold: Hold
leg bands or per leg repetitions for 30
3. Glute dumbbells): 3. Burpees: 2. Deadlifts seconds
Bridges: 3 3 sets of 12 3 sets of 10 (with Seated
sets of 12 repetitions repetitions dumbbells 3.Hamstrin
repetitions 3. Dumbbel 4. Bicycle or g Stretch:
4. Calf Raises: l Shoulder Crunches: 3 kettlebells) Hold for 30
3 sets of 15 Press: 3 sets sets of 15 : 3 sets of seconds per
repetitions of 10 repetitions 12 leg
5. Plank: Hold repetitions per side repetitions 4.Cat-Cow
for 30 seconds 4. Bicep 5. Russian 3. Push- Stretch:
Curls (with Twists Ups: 3 sets Perform for
resistance (with or of 10 10
bands or without repetitions repetitions
dumbbells): weight): 3 4.. Plank 5.Child's
3 sets of 12 sets of 20 with Leg Pose: Hold
repetitions repetitions Raises: 3 for 30
5. Tricep sets of 12 seconds
Dips (using repetitions
a chair or per leg
bench): 3 5. Walking
sets of 10 Lunges: 3
repetitions sets of 10
repetitions
per leg
TABLE II
NO. NAME OF TARGET EXECUTION REPETITION
EXERCISES MUSCLE OR DURATION
GROUP
1. Body weight Quadriceps, Interval 10-15 repetitions
squats Hamstrings, per set
Glutes, Calves,
Core
2. Push-ups Chest , Interval 8-12 repetitions per
Shoulders, set
Triceps, Core
3. Walking lunges Quadriceps, Continuous 10-12 lunges per
Hamstrings, leg per set
Glutes, Calves,
Core
4. Plank Core Interval Hold for 20-30
(Abdominals, seconds per set
Obliques),
Shoulders, Back
(Erector Spinae)
5. Body weight Glutes, Interval 12-15 repetitions
glute bridges Hamstrings, per set
Core