BICOL UNIVERSITY

Institute of Physical Education, Sports

and Recreation
Legazpi, City
Email Address: buipesr@gmail.com

ACTIVITY 1

Cardiorespiratory/ Aerobic Training Method

PE 11

Name: PAULA MAY M. ALCONEZ Course and Year: BPED-1st year

Contact no:09096268163 Specialization: Dancing/ Badminton
Height: 155 cm Weight: 38 kg BMI: Normal

Exercise Program Plan

DATE Mon Tue Wed Thu Fri Sat Sun

Arm Circles Arm Side-side Side-side
20s Circles hops hops
20s 20s 20s
Hip
Rotation Hip Planks Planks
20s Rotation 20s 20s
20s
Week Warm-ups Jumping
1 jacks Jumping Hip Hip
Sep 20s jacks Rotation Rotation
14-20 20s 20s 20s
Neck
rotation Neck Jumping Jumping
20s rotation jacks jacks
20s 20s 20s
Walkouts
20s Walkouts Neck Neck
20s rotation rotation
20s 20s
Squats
20s Squats Squats Squats
20s 20s 20s

Jog in place Jog in Jog in place Jog in

30s place 30s place
 30s 30s
Burpees Burpees
30s Burpees 30s Burpees
30s 30s
Mountain Mountain
climbers Mountain climbers Mountain
Workout 30s climbers 30s climbers
Week (8 sets- 30s 30s
1 60seconds Squat jumps Squat
Sep rest per set) 30s Squat jumps Squat
14-20 jumps 30s jumps
Jogging 30s 30s
with high Jogging
knees Jogging with high Jogging
30s with high knees with high
knees 30s knees
Toe taps 30s 30s
with jumps Toe taps
30s Toe taps with jumps Toe taps
with jumps 30s with jumps
30s 30s
Plyo jacks Plyo jacks
30s Plyo jacks 30s Plyo jacks
30s 30s
Side to side Side to side
jumping Side to side jumping Side to side
lunges jumping lunges jumping
30s lunges 30s lunges
30s 30s

Seated Seated Seated Seated

Cool Forward Forward Forward Forward
Down Bend Bend Bend Bend
Week 60s 60s 60s 60s
1
Sep Knee to Knee to Knee to Knee to
14-20 Chest Pose Chest Pose Chest Pose Chest Pose
60s 60s 60s 60s

Child’s Pose Child’s Child’s Child’s

60s Pose Pose Pose
Ab stretch 60s 60s 60s
60s Ab stretch Ab stretch Ab stretch
60s 60s 60s

Cat cow Cat cow

stretch stretch Cat cow Cat cow
60s 60s stretch stretch
60s 60s
 Hip flexor Hip flexor Hip flexor
Hip flexor stretch stretch stretch
stretch 60s 60s 60s
60s
Standing Standing Standing
Standing forward forward forward
forward bend bend bend
bend 60s 60s 60s
60s
TOTAL 30 30 30 minutes 30
TIME minutes minutes minutes
Arm Circles Arm Arm
30s Circles Arm Circles
30s Circles 30s
Hip 30s
Rotation Hip Hip
30s Rotation Hip Rotation
30s Rotation 30s
Warm-ups Jumping 30s
jacks Jumping Jumping
Week 30s jacks Jumping jacks
2 30s jacks 30s
Sep Neck 30s
21-27 rotation Neck Neck
30s rotation Neck rotation
30s rotation 30s
Walkouts 30s
30s Walkouts Walkouts
30s Walkouts 30s
30s
Squats
30s Squats Squats Squats
30s 30s 30s
Workout Jog in place Jog in Jog in place Jog in
(8 sets- 45s place 45s place
60seconds 45s 45s
rest per set)
Burpees Burpees Burpees Burpees
45s 45s 45s 45s

Mountain Mountain Mountain Mountain

climbers climbers climbers climbers
45s 45s 45s 45s

Squat Squat
Squat jumps jumps Squat jumps
45s 45s jumps 45s
45s
Jogging Jogging
 Jogging with high Jogging with high
with high knees with high knees
knees 45s knees 45s
45s 45s
Toe taps Toe taps
Toe taps with jumps Toe taps with jumps
with jumps 45s with jumps 45s
45s 45s
Plyo jacks Plyo jacks
Plyo jacks 45s Plyo jacks 45s
45s 45s
Side to side Side to side
jumping jumping
lunges lunges
Side to side 45s Side to side 45s
jumping jumping
lunges lunges
45s 45s

Seated Seated Seated Seated

Forward Forward Forward Forward
Bend Bend Bend Bend
60s 60s 60s 60s

Knee to Knee to Knee to Knee to

Chest Pose Chest Pose Chest Pose Chest Pose
Cool down 60s 60s 60s 60s

Child’s Pose Child’s Child’s Child’s

60s Pose Pose Pose
Ab stretch 60s 60s 60s
60s Ab stretch
Ab stretch 60s
Ab stretch 60s
Cat cow 60s Cat cow
stretch Cat cow stretch
60s Cat cow stretch 60s
stretch 60s
Hip flexor 60s
stretch Hip flexor
60s Hip flexor Hip flexor stretch
stretch stretch 60s
60s 60s

Standing Standing Standing Standing

forward forward forward forward
bend bend bend bend
60s 60s 60s 60s
TOTAL 45 45 45 45
 TIME minutes minutes minutes minutes
Arm Circles Arm Arm Arm
40s Circles Circles Circles
40s 40s 40s
Hip
Rotation Hip Hip Hip
Warm-ups 40s Rotation Rotation Rotation
40s 40s 40s
Jumping
jacks Jumping Jumping Jumping
40s jacks jacks jacks
40s 40s 40s
Neck
rotation Neck Neck Neck
40s rotation rotation rotation
40s 40s 40s
Walkouts
Week 40s Walkouts Walkouts Walkouts
3 40s 40s 40s
Sep Squats
28- 40s Squats Squats Squats
Oct 4 40s 40s 40s
Workout Jog in place Kickboxin Kickboxin
(8 sets- 50s g g
60seconds 50s Jogging 50s
rest per set) Burpees with high
50s knees Froogy
Froogy 50s jumps
Mountain jumps 50s
climbers 50s Toe taps
50s with jumps Prisoner
Prisoner 50s squat
Squat jumps squat jumps
50s jumps 50s
50s Plyo jacks
Jogging 50s Jumping
with high jacks to the
knees Jumping step
50s jacks to the 50s
step Squat Kickboxin
Toe taps 50s jumps g
with jumps 50s 50s
50s Kickboxin
g Kickboxing Froogy
Plyo jacks 50s 50s jumps
50s 50s

Side to side Froogy Froogy Prisoner

jumping jumps jumps squat
lunges 50s 50s jumps
 50s 50s
Prisoner Prisoner
squat squat Jumping
jumps jumps jacks to the
50s 50s step
50s
Jumping
jacks to the
Jumping step
jacks to the 50s
step
50s
Cool down Seated Seated Seated Seated
Forward Forward Forward Forward
Bend Bend Bend Bend
60s 60s 60s 60s

Knee to Knee to Knee to Knee to

Chest Pose Chest Pose Chest Pose Chest Pose
60s 60s 60s 60s

Child’s Pose Child’s Child’s Child’s

60s Pose Pose Pose
Ab stretch 60s 60s 60s
60s Ab stretch Ab stretch
60s 60s
Cat cow Ab stretch
stretch 60s
60s Cat cow Cat cow
stretch Cat cow stretch
Hip flexor 60s stretch 60s
stretch 60s
60s Hip flexor Hip flexor
stretch Hip flexor stretch
Standing 60s stretch 60s
forward 60s
bend Standing Standing
60s forward forward
bend bend
60s Standing 60s
forward
bend
60s
TOTAL 40 45 50 50
TIME minutes minutes minutes Minutes
Week Warm-ups Arm Circles Arm Arm Arm
4 50s Circles Circles Circles
Oct 5- 50s 50s 50s
11 Hip
Rotation Hip Hip Hip
 50s Rotation Rotation Rotation
50s 50s 50s
Jumping
jacks Jumping Jumping Jumping
50s jacks jacks jacks
50s 50s 50s
Neck
rotation Neck Neck Neck
50s rotation rotation rotation
50s 50s 50s
Walkouts
50s Walkouts Walkouts Walkouts
Squats 50s 50s 50s
50s Squats Squats Squats
50s 50s 50s
Workout Jog in place Kickboxin Kickboxing Jog in
(8 sets- 60s g 60s place
60seconds 60s 60s
rest per set) Burpees Froogy
60s Froogy jumps Burpees
jumps 60s 60s
Mountain 60s
climbers Prisoner Mountain
60s Prisoner squat climbers
squat jumps 60s
Squat jumps jumps 60s
60s 60s Squat
jumps
Jogging Jumping 60s
with high Jumping jacks to the
knees jacks to the step Jogging
60s step 60s with high
60s knees
Toe taps Kickboxin 60s
with jumps Kickboxin g
60s g 60s Toe taps
560s with jumps
Plyo jacks 60s
60s Froogy
Froogy jumps Plyo jacks
Side to side jumps 60s 60s
jumping 60s
lunges Prisoner Side to side
60s Prisoner squat jumping
squat jumps lunges
jumps 60s 60s
60s
Jumping
Jumping jacks to the
jacks to the step
 step 60s
60s

Cool down

Seated Seated Seated Seated

Forward Forward Forward Forward
Bend Bend Bend Bend
60s 60s 60s 60s

Knee to Knee to Knee to Knee to

Chest Pose Chest Pose Chest Pose Chest Pose
60s 60s 60s 60s

Child’s Pose Child’s Child’s Child’s

60s Pose Pose Pose
Ab stretch 60s 60s 60s
60s Ab stretch Ab stretch Ab stretch
60s 60s 60s
Cat cow
stretch Cat cow Cat cow Cat cow
60s stretch stretch stretch
60s 60s 60s

Hip flexor Hip flexor Hip flexor Hip flexor

stretch stretch stretch stretch
60s 60s 60s 60s

Standing Standing Standing Standing

forward forward forward forward
bend bend bend bend
60s 60s 60s 60s
TOTAL 60 60 60 60
TIME minutes minutes minutes minutes
LEGEND: Frequency (How Often) ● Time (how long) ● Intensity (how hard) ●
Rest Day ● Types (What Exercises) ●