John Jairus De Jesus

Weekly Exercise Plan

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Activity: Activity: Activity: Activity: Activity: Activity: Activity:
Brisk Walking Bodyweight Playing Sports Flexibility and Active Recovery Light Activity High-Intensity
or Jogging Exercises Mobility Day Day Interval
Exercises Training

Frequency: Frequency: Frequency: Frequency: Frequency: Frequency: Frequency:

3 times a week 3 times a week 1-2 times a 2-3 times a Once a week Once a week 1-2 times a
week week week

Intensity: Intensity: Intensity: Intensity: Intensity: Intensity: Intensity:

Moderate pace, exercise until Moderate pace Gentle Moderate pace Mild pace Alternate
enough to raise reaching stretching to between
heart rate and fatigue, then improve periods of high-
break a sweat rest before flexibility and intensity
moving on to mobility. exercise and
the next rest
exercise.

Time: Time: Time: Time:

Time: Time:
30-60 minutes Time:
20-30 minutes 20-30 minutes 30-60 minutes 15-20 minutes 15-20 minutes
5-10 minutes
Type: Type: Type: Type:
Type: Type: Type:
squats, lunges, Play basketball Perform jumping jacks
Activities at Walking.
Outdoor push-ups, sit- at a local court dynamic and burpees.
School Outdoor
activity, walking ups, and plank stretche. Follow Indoor Activity.
around the variations. along with Activity
neighborhood Indoor Activity online videos