Name: Marc Kenneth A.

Paluyo Date : October 9,2019

Course and Year : BSCE 1 Instructor: Sir Norman A. Elpha jr.
Class Schedule :Wednesday 5:30 -7:30 PM

Group #5

Week :
Goals/ Objective:

Activity time Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 Morning Warm up20 Warm-up Warm-up A. Warm up Warm-up
8:00-9:00 mins Jog 20 mins Jog 20 mins Jog
(20 minutes
20 mins Jog
Work-out Work-out plan jog) Work-out plan
plan Work-out Planks T’s (10 Planks T’s (10
plan Reps) B.work out Reps)
Squat to Burpees (15 1.Plank T’s Burpees (15
Push-up Side Plank Reps) Reps)
Around the 10steps Around the
(12-15 rep) With
Rotation (6- clock Lunges clock Lunges
(10 Reps) 2.Burpees (10 Reps)
Body- 8 Times)
Squat Front Squat Front
Weight Kicks (15
15 reps Kicks (15

Rest day
Transverse
Week 1

Turkish Reps) Reps)

Get-up Lunge With 3.Around
Reach to
(TGU) (4-6 Cool Down the clock Cool Down
Reps) Foot (8-10 Bicep Stretch Bicep Stretch
lungs 10
rep) (25 Secs) (25 Secs)
reps
Butt Kicks
(30 Sec to 1
Rest In and out
hopping 4.knee tucks
Min)
day squats (16 15 reps
Jumping counts) 5.squat
Lunges (30
front
Sec to 1
Kicks -15
Min)
Cool Down C.cool down
Cool Down 1.Biceps
Abdominal
stretch(20
Hip Flexor Stretch (30
sec)
Stretch (30 Sec)
Sec)
Back Twist
Arm and Stretch (30
Shoulder Sec)
Stretch (30
Sec)