Week Training Program
P.E. / PATHFIT 2: Exercise based Fitness
Activities
Members:
Mark Nathaniel L. Geradela
Kenjie A. Cañete
Niño B. Borlagdan
John Loyd Aguirre
Jaime Dione O. Capitle
Eugene B. Gonzales
1
5 days Training Program aims the Following:
No. of Time Day of Training Target Skill Target
Day Week
1 8:00am – 10:00am Monday Upper Body Strength
Training Exercise
2 8:00am – 10:00am Tuesday Core Training Endurance
Exercise
3 8:00am – 10:00am Wednesday Lower Body Speed and Agility
Training Exercise
4 9:00am – 11:00am Thursday Recreational/Cross Stamina,
Training Coordination,
Flexibility
5 7:00am – 9:00am Friday Upper, Core, Power
Lower Exercises
Day 1 to Day 3: Upper, Core, Lower Body Training Exercise
Duration of Training Exercise per day: 120Minutes overall duration
Warm Up: 25Minutes duration
Water Break: 10Minutes
Main work-out: 30Minutes duration
Rest/Water Break: 10Minutes
Main work-out: 25Minutes duration
Cooldown: 20Minutes duration
Day 4: Recreational/Cross Training Exercises
Duration of Training Exercise: 120Minutes overall duration
Warm Up: 15Minutes
Cross-Training 1: 25Minutes duration
2
Water Break: 10Minutes
Cross-Training 2: 25Minutes duration
Rest/Water Break: 10Minutes
Cross-Training 3: 25Minutes duration
Cooldown: 10Minutes duration
Day 5: Upper, Core, Lower Body Training Exercises
Duration of Training Exercise: 120Minutes overall duration
Warm Up: 15Minutes duration
Water Break: 5Minutes
Upper Body Exercise: 20Minutes duration
Rest/Water Break: 10Minutes
Core Body Exercise: 20Minutes duration
Rest/Water Break: 10Minutes
Lower Body Exercise: 20Minutes duration
Cooldown: 10Minutes duration
3
Day 1: Upper Body Training Exercise
Skill Target: Strength
Warm Up No. of Set and Reps Time Duration
Head Stretches 1Set 8Reps 8:00 – 8:05 5Minutes
Jumping jacks 2set 8Reps 8:05 – 8:07 2Minutes
Shoulder rolls 2Set 16Reps 8:07 – 8:09 2Minutes
Arm Circles 2Set 16Reps 8:09 – 8:11 2Minutes
Wrist circles 2Set 8Reps 8:11 – 8:13 2Minutes
Leg swings 2Set 8Reps 8:13 – 8:15 2Minutes
High Knees 2Set 8Reps 8:15 – 8:17 2Minutes
Shoulder taps 2Set 16Reps 8:17 – 8:19 2Minutes
Jogging in place 4Set 16Reps 8:19 – 8:23 4Minutes
Butt kicks 2Set 16Reps 8:23 – 8:25 2minutes
Overall Duration 25Minutes
Water Break 10Minutes 8:25 – 8:35
Main Work-Out No. of Set and Reps Time Duration
Knee push ups 7Set 20Reps 8:35 – 8:41 6Minutes
Triceps dips 7Set 20Reps 8:41 – 8:47 6Minutes
Wide push ups 7Set 20Reps 8:47 – 8:53 6Minutes
Regular push ups 7Set 20Reps 8:53 – 8:59 6Minutes
Superman exercise 6Set 20Reps 8:59 - 9:05 6Minutes
Overall Duration 30Minutes
Water Break 10Minutes 9:05 – 9:15
Main Work-Out No. of Set and Reps Time Duration
Push-ups 4Set 16Reps 9:15 – 9:19 4Minutes
Plank shoulder 4Set 16Reps 9:19 – 9:23 4Minutes
taps
Tri-cep dips 5Set 16Reps 9:23 – 9:28 5Minutes
Wide grip push- 4Set 16Reps 9:28 – 9:32 4Minutes
ups
Bodyweight rows 4Set 16Reps 9:32 – 9:36 4Minutes
Superman holds 4Set 16Reps 9:36 – 9:40 4Minutes
4
Overall 25Minutes
Duration
Cooldown No. of Set and Reps Time Duration
Tri-cep stretch 3Set 8Reps 9:40 – 9:43 3Minutes
Shoulder Stretch 3Set 8Reps 9:43 – 9:46 3Minutes
Cobra stretch 3Set 8Reps 9:46 – 9:49 3Minutes
Cat-cow stretch 3Set 16Reps 9:49 – 9:52 3Minutes
Hamstring stretch 3Set 16Reps 9:52 – 9:55 3Minutes
Cobra stretch 3Set 16Reps 9:55 – 9:58 3Minutes
Calf stretch 2Set 8Reps 9:58 – 10:00 2Minutes
Overall Duration 20Minutes
Day 2: Core Body Training Exercise
Skill Target: Endurance
Warm Up No. of Set and Reps Time Duration
Head Stretches 1Set 8Reps 8:00 – 8:05 5Minutes
Jumping jacks 2set 8Reps 8:05 – 8:07 2Minutes
Shoulder rolls 2Set 16Reps 8:07 – 8:09 2Minutes
Arm Circles 2Set 16Reps 8:09 – 8:11 2Minutes
Wrist circles 2Set 8Reps 8:11 – 8:13 2Minutes
Leg swings 2Set 8Reps 8:13 – 8:15 2Minutes
High Knees 2Set 8Reps 8:15 – 8:17 2Minutes
Shoulder taps 2Set 16Reps 8:17 – 8:19 2Minutes
Jogging in place 4Set 16Reps 8:19 – 8:23 4Minutes
Butt kicks 2Set 16Reps 8:23 – 8:25 2minutes
Overall Duration 25Minutes
Water Break 10Minutes 8:25 – 8:35
Main Workout No. of Set and Reps Time Duration
Low plank 4Set 16Reps 8:35 – 8:39 4Minutes
High plank 4Set 16Reps 8:39 – 8:43 4Minutes
Crunches 4Set 16Reps 8:43 – 8:47 4Minutes
Leg Raise 3Set 10Reps 8:47 – 8:50 3Minutes
Mountain Climbers 3Set 10Reps 8:50 – 8:53 3Minutes
Bicycle crunches 4Set 16Reps 8:53 – 8:57 4Minutes
Russian twists 4Set 15Reps 8: 57 – 9:01 4Minutes
5
Flutter kicks 4Set 15Reps 9:01 – 9:05 4Minutes
Overall Duration 30Minutes
Water Break 10Minutes 9:05 – 9:15
Main Workout No. of Sets and Reps Time Duration
Side plank 4Set 16Reps 9:15 – 9:19 4Minutes
Superman holds 4Set 15Reps 9:19 – 9:23 4Minutes
Hollow body hold 4Set 16Reps 9:23 – 9:27 4Minutes
High knees 4Set 15 Reps 9:27 – 9:31 4Minutes
Plank jacks 4Set 16Reps 9:31 – 9:35 4Minutes
Burpees 5Set 15Reps 9:35 – 9:40 5Minutes
Overall Duration 25Minutes
Cooldown No. of Set and Reps Time Duration
Tri-cep stretch 3Set 8Reps 9:40 – 9:43 3Minutes
Shoulder Stretch 3Set 8Reps 9:43 – 9:46 3Minutes
Cobra stretch 3Set 8Reps 9:46 – 9:49 3Minutes
Cat-cow stretch 3Set 16Reps 9:49 – 9:52 3Minutes
Hamstring stretch 3Set 16Reps 9:52 – 9:55 3Minutes
Cobra stretch 3Set 16Reps 9:55 – 9:58 3Minutes
Calf stretch 2Set 8Reps 9:58 – 10:00 2Minutes
Overall Duration 20Minutes
Day 3: Lower Body Training Exercise
Skill Target: Speed and Agility
Warm Up No. of Set and Reps Time Duration
Head Stretches 1Set 8Reps 8:00 – 8:05 5Minutes
Jumping jacks 2set 8Reps 8:05 – 8:07 2Minutes
Shoulder rolls 2Set 16Reps 8:07 – 8:09 2Minutes
Arm Circles 2Set 16Reps 8:09 – 8:11 2Minutes
Wrist circles 2Set 8Reps 8:11 – 8:13 2Minutes
Leg swings 2Set 8Reps 8:13 – 8:15 2Minutes
High Knees 2Set 8Reps 8:15 – 8:17 2Minutes
Shoulder taps 2Set 16Reps 8:17 – 8:19 2Minutes
Jogging in place 4Set 16Reps 8:19 – 8:23 4Minutes
Butt kicks 2Set 16Reps 8:23 – 8:25 2minutes
Overall Duration 25Minutes
6
Water Break 10Minutes 8:25 – 8:35
Sets and Reps No. of Sets and Reps Time Duration
Body squat 4Set 16Reps 8:35 – 8:39 4Minutes
Jump squat 4Set 16Reps 8:39 – 8:43 4Minutes
Lunges 4Set 12Reps 8:43 – 8:47 4Minutes
Glute bridges 4Set 12Reps 8:47 – 8:51 4Minutes
Calf raises 5Set 16Reps 8:51 – 8:56 5Minutes
Shuttle Run 5Set 16Reps 8:56 – 9:01 5Minutes
Lateral shuffles 4set 16Reps 9:01 – 9:05 4Minutes
Over-all Duration 30Minutes
Water Break 10Minutes 9:05 – 9:15
Main Workout No. of Sets and Reps Time Duration
Jump squats 3Set 16Reps 9:15 – 9:18 3Minutes
Box jumps 4Set 16Reps 9:18 – 9:22 4Minutes
Single-leg stance 4Set 15Reps 9:22 – 9:26 4Minutes
Standing calf raises 4Set 15Reps 9:26 – 9:30 4Minutes
Forward and side 4Set 15Reps 9:30 – 9:34 4Minutes
lunges
Bird-dogs 4Set 16Reps 9:34 – 9:38 4Minutes
Wall sit 2Set 8Reps 9:38 – 9:40 2Minutes
Overall Duration 25Minutes
Cooldown Warm Up No. of Set and Reps Time Duration
Tri-cep stretch 2Set 8Reps 9:40 – 9:42 2Minutes
Shoulder Stretch 2Set 8Reps 9:42 – 9:44 2Minutes
Cobra stretch 2Set 8Reps 9:44 – 9:46 2Minutes
Cat-cow stretch 2Set 8Reps 9:46 – 9:48 2Minutes
Hamstring stretch 2Set 8Reps 9:48 – 9:50 2Minutes
Cobra stretch 2Set 8Reps 9:50 – 9:52 2Minutes
Calf stretch 2Set 8Reps 9:52 – 9:54 2Minutes
Deep breathing 1Set 9:54 – 9:55 1Minute
Quadriceps stretches 2Set 8Reps 9:55 – 9:57 2Minutes
Calf stretches 2Set 8Reps 9:57 – 9:59 2Minutes
Hip flexor stretches 2Set 8Reps 9:59 – 10:00 1Minute
Overall Duration 20Minutes
7
Day 4: Recreational/Cross Training Exercise
Skill Target: Stamina, Coordination, Flexibility
Warm Up Time Duration
Basic Stretching 9:00 – 9:07 7Minutes
Brisk Walking 9:07 – 9:15 8Minutes
Overall Duration 15Minutes
Water Break 9:15 – 9:20 5Minutes
Cross Training Activity Time Duration Skill Target
Choose which you prefer: 9:20 – 9:45 25Minutes Stamina
Cycling, Running, Swimming
Water Break 9:45 – 9:55 10Minutes
Choose which you prefer: 9:55 – 10:20 25Minutes Coordination
Play Catch, Jump Rope,
Juggling
Water Break 10:20 – 10:30 10Minutes
Yoga 10:30 – 10:55 25Minutes Flexibility
Cooldown Basic Stretching 10:55 – 11:00 5Minutes
Overall Duration 105Minutes
Day 5: Upper, Core, Lower Body Training Exercise
Skill Target: Power
Warm Up No. of Set and Reps Time Duration
Head Stretches 1Set 8Reps 7:00 – 7:01 1Minute
Jumping jacks 2set 8Reps 7:01 – 7:03 2Minutes
Shoulder rolls 2Set 8Reps 7:03 – 7:05 2Minutes
Arm Circles 2Set 8Reps 7:05 – 7:07 2Minutes
Wrist circles 2Set 8Reps 7:07 – 7:09 2Minutes
Leg swings 2Set 8Reps 7:09 – 7:11 2Minutes
High Knees 2Set 8Reps 7:11 – 7:13 2Minutes
8
Shoulder taps 2Set 8Reps 7:13 – 7:14 1Minute
Butt kicks 2Set 8Reps 7:14 – 7:15 1Minute
Overall Duration 15Minutes
Water Break 5Minutes 7:15 – 7:20
Main Work-Out No. of Set and Reps Time Duration
Knee push ups 2Set 18Reps 7:20 – 7:22 2Minutes
Triceps dips 2Set 20Reps 7:22 – 7:24 2Minutes
Wide push ups 2Set 16Reps 7:24 – 7:26 2Minutes
Regular push ups 2Set 15Reps 7:26 – 7:28 2Minutes
Superman exercise 2Set 15Reps 7:28 – 7:30 2Minutes
Plank shoulder taps 2Set 16Reps 7:30 – 7:32 2Minutes
Tri-cep dips 2Set 10Reps 7:32 – 7:34 2Minutes
Wide grip push-ups 2Set 15Reps 7:34 – 7:36 2Minutes
Bodyweight rows 2Set 15Reps 7:36 – 7:38 2Minutes
Superman holds 2Set 15Reps 7:38 – 7:40 2Minutes
Overall Duration 20Minutes
Water Break 10Minutes 7:40 – 7:50
Main Workout No. of Set and Reps Time Duration
Low plank 1Set 7:50 – 7:51 1Minute
High plank 1Set 7:51 – 7:52 1Minute
Crunches 2Set 16Reps 7:52 – 7:53 1Minute
Leg Raise 2Set 10Reps 7:53 – 7:54 1Minute
Mountain Climbers 2Set 10Reps 7:54 – 7:56 2Minutes
Bicycle crunches 2Set 10Reps 7:56 – 7:58 2Minutes
Russian twists 2Set 10Reps 7:58 – 8:00 2Minutes
Flutter kicks 2Set 10Reps 8:00 – 8:02 2Minutes
Side plank 1Set 8:02 – 8:03 1Minute
Superman holds 2Set 15Reps 8:03 – 8:05 2Minutes
Hollow body hold 2Set 15Reps 8:05 – 8:06 1Minute
High knees 2Set 16Reps 8:06 – 8:07 1Minute
Plank jacks 2Set 16Reps 8:07 – 8:09 2Minutes
Burpees 1Set 16Reps 8:09 – 8:10 1Minute
Overall Duration 20Minutes
Water Break 10Minutes 8:10 – 8:20
9
Sets and Reps No. of Sets and Reps Time Duration
Body squat 2Set 12Reps 8:20 – 8:22 2Minutes
Jump squat 2Set 12Reps 8:22 – 8:24 2Minutes
Lunges 2Set 12Reps 8:24 – 8:26 2Minutes
Glute bridges 2Set 12Reps 8:26 – 8:28 2Minutes
Calf raises 2Set 16Reps 8:28 – 8:30 2Minutes
Shuttle Run 2Set 16Reps 8:30 – 8:32 2Minutes
Lateral shuffles 2set 16Reps 8:32 – 8:34 2Minutes
Jump squats 2Set 16Reps 8:34 – 8:36 2Minutes
Box jumps 2Set 16Reps 8:36 – 8:38 2Minutes
Single-leg stance 2Set 16Reps 8:38 – 8:41 3Minutes
Standing calf raises 2Set 15Reps 8:41 – 8:42 1Minute
Forward and side lunges 2Set 16Reps 8:42 – 8:43 1Minute
Bird-dogs 2Set 16Reps 8:43 – 8:44 1Minute
Wall sit 2Set 16Reps 8:44 – 8:45 1Minute
Overall Duration 25Minutes
Cooldown No. of Set and Reps Time Duration
Tri-cep stretch 2Set 16Reps 8:45 – 8:46 1Minute
Shoulder Stretch 2Set 8Reps 8:46 – 8:47 1Minute
Cobra stretch 2Set 16Reps 8:47 – 8:49 2Minutes
Cat-cow stretch 2Set 8Reps 8:49 – 8:50 1Minute
Hamstring stretch 2Set 16Reps 8:50 – 8:52 2Minutes
Cobra stretch 2Set 8Reps 8:52 – 8:53 1Minute
Calf stretch 2Set 8Reps 8:53 – 8:54 1Minute
Deep breathing 1Set 8:54 – 8:57 3Minutes
Quadriceps stretches 2Set 8Reps 8:57 – 8:58 1Minute
Calf stretches 2Set 8Reps 8:58 – 8:59 1Minute
Hip flexor stretches 2Set 8Reps 8:59 – 9:00 1Minute
Overall Duration 15Minutes
10
