PATHFIT II

MY PERSONAL WORK-OUT PLAN

NAME: Batallang, Denize Reggien K.

CODE AND SCHEDULE: N45 8-10am Friday

GOAL: Over the next 11 weeks, my goal is to significantly enhance my cardiovascular endurance and muscular strength while maintaining a healthy body
composition. To achieve this, cardiovascular fitness will be increased by 20% through a structured aerobic training program and muscular strength will be
improved by 25% using a progressive resistance training program, focusing on compound exercises. A balanced diet will be followed, emphasizing lean
proteins, complex carbohydrates, and healthy fats, to support muscle growth and recovery. By the end of the six-month period, these targets will lead to a
substantial improvement in my overall fitness level, enabling me to perform daily tasks with more energy and efficiency.

MONTH: February

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

THIRD WEEK Warm-up (10 Warm-up (10 Warm-up (10

Warm-up (10
R minutes)
Perform each for 1
R minutes)
Perform each for 1
R minutes)
Perform each for 1
minutes)
Perform each for 1 E minute:
1. Light jogging E minute:
1. Arm circles E minute:
1. High Knees
minute: 2. High Knees 2. Shoulder 2. Butt kicks
1. Arm circles
2. Leg swings
S 3. Walking
lunges
S rolls
3. Torso twist
S 3. Jump rope
4. Walking
3. Jog in place
4. High knees T 4. Skipping
5. Side-to-side T 4. Leg swings
5. High Knees T lunges
5. Leg swings
with jog shuffles 6. Jump rope 6. Arm circles
5. Side-to-side 6. Hip rotation 7. Inchworm to 7. Torso twist
steps 7. Arm circles cobra 8. Side lunges
6. Butt kicks
7. Jumping jacks
8. Bodyweight
D 8. Side lunges
9. Leg swings
10. Deep
D 8. Lateral
lunges
9. Plank to
D 9. Bodyweight
squats
10.Deep
squats
9. Lunges with
A breathing
A downward
dog
A breathing

reach
10. Deep
breathing
Y Main workout (40
minutes)
Cardio (20
Y 10. Deep
breathing Y Main workout (40
minutes)
Cardio (20
minutes): Main workout (40 minutes):
Main workout (40 minutes) 1. 2 minutes
minutes 1. 2 minutes jog Cardio (20 brisk walk, 1
Cardio (20 in place, 1 minutes): minute fast
minutes): minute fast 1. 20 minutes pace (repeat
sprint (repeat cycling 7 times)
 1. 20 minutes 7 times)
Running Strength (20 Strength (20
Strength (20 minutes): minutes):
Strength (20 minutes): 1. Bodyweight 1. Lunges with
minutes) 3 sets of Squats (4 Knee Raise
15 reps 1. Lunges (3 sets sets of 15 (3 sets of 12
of 12 reps per reps) reps per leg)
1. Squats leg) 2. Diamond 2. Push-ups (3
2. Push-ups 2. Push-ups (3 Push-ups (3 sets of 15
3. Glute Bridges sets of 12 sets of 10 reps)
(30 seconds reps) reps) 3. Side Plank
hold) 3. Side Plank 3. Plank (Hold with Leg
4. Leg press (Hold for 30 for 45 Raise (Hold
5. Planks (30 seconds each seconds, 3 for 30
seconds hold) side, 3 sets) sets) seconds, 3
4. Superman 4. Reverse sets per
Cool-down (10 (Hold for 30 Lunges (3 side)
minutes) seconds, 3 sets of 12 4. Plank
1. Walking (2 sets) reps per leg) Shoulder
minutes) Taps (3 sets
2. Standing side Cool-down (10 Cool-down (10 of 20 reps)
stretch minutes) 1 minute minutes) 1
3. Hip flexor each, 2 sets minute each, 2 Cool-down (10
stretch 1. Arm circles sets minutes) 1
4. Chest and 2. Neck stretch 1. Arm cross minute each, 2
shoulder 3. Side bend chest stretch sets
stretch stretch 2. Butterfly 1. Seated
5. Seated 4. Seated stretch spinal twist
hamstring forward fold 3. Standing 2. Child’s pode
stretch 5. Deep side stretch 3. Hip flexor
6. Standing calf breathing 4. Triceps stretch
stretch stretch 4. Chest opener
7. Seated twist 5. Deep stretch
8. Butterfly breathing 5. Deep
stretch breathing
9. Deep
breathing

FOURTH WEEK Warm-up (10 Warm-up (10 Warm-up (10 Warm-up (10
minutes)
Perform each for 1
R minutes)
Perform each for 1
R minutes)
Perform each for
minutes)
Perform each for 1
minute: minute: 1 minute: minute:
 1. Light jogging 1. High Knees 1. Arm circles 1. Arm circles
R 2. High Knees
3. Walking
E 2.
3.
Butt kicks
Jump rope
E 2. Shoulder
rolls
2.
3.
Leg swings
Jog in place

E lunges
4. Skipping
S 4. Walking
lunges
S 3. Torso twist
4. Leg swings
4. High knees
with jog
5. Side-to-side
S 5. Side-to-side
shuffles T 5. Leg swings
6. Arm circles T 5. High Knees
6. Jump rope
steps
6. Butt kicks
6. Hip rotation 7. Torso twist 7. Inchworm
T 7. Arm circles
8. Side lunges
8. Side lunges
9. Bodyweight
to cobra
8. Lateral
7. Jumping
jacks
8. Bodyweight
9. Leg swings
10. Deep
D squats
10.Deep
D lunges
9. Plank to
squats
9. Lunges with

D breathing
A breathing
A downward
dog
reach
10. Deep
breathing
10. Deep
A Main workout (40
minutes) Cardio Y Main workout (40
minutes) Y breathing
Main workout (40
(20 minutes): Cardio (20
Y 1. 3 minutes
moderate
minutes):
1. Jog in place: 2
Main workout
(40 minutes)
minutes
Cardio (15
minutes):
pace, 1 minutes Cardio (25 1. 1 minute
minute fast moderate, 1 minutes): sprint, 2
(repeat 7 minute sprint 1. Continuous minutes jog
times) (repeat 7 moderate- (repeat 5
times) intensity times)
jogging or
Strength (20 brisk Strength (25
Strength (20 minutes): walking minutes):
minutes): 1. Jump Squats 1. Jump Squats
1. Bulgarian Split (3 sets of 15 Strength (15 (3 sets of 20
Squats (3 sets reps) minutes): reps)
of 12 reps per 2. Push-ups (3 1. Plank (Hold 2. Decline
leg) sets of 15 for 1 Push-ups (3
2. Decline Push- reps) minute) sets of 20
ups (3 sets of 3. Plank (Hold 2. Push-ups (3 reps)
12 reps) for 45 sets of 20 3. Side Plank
3. Plank with Leg seconds, 3 reps) (Hold for 30
Lifts (Hold for sets) 3. Bodyweight seconds, 3
30 seconds, 3 4. Mountain Squats (3 sets per
sets) Climbers (3 sets of 20 side)
4. Superman sets of 30 reps) 4. Superman
 Holds (Hold seconds) Hold (Hold
for 45 for 1 minute,
seconds, 3 Cool-down (10 Cool-down (10 3 sets)
sets) minutes) 1 minute minutes) 5. Bulgarian
each, 2 sets 1. Walking (2 Split Squats
Cool-down (10 1. Arm circles minutes) (3 sets of 20
minutes) 2. Neck stretch 2. Standing reps per leg)
1. Walking (2 3. Side bend side stretch
minutes) stretch 3. Hip flexor Cool-down (10
2. Standing side 4. Seated stretch minutes) 1
stretch forward fold 4. Chest and minute each, 2
3. Hip flexor 5. Deep breathing shoulder sets
stretch stretch 1. Arm circles
5. Seated 2. Neck stretch
4. Chest and
hamstring 3. Side bend
shoulder
stretch stretch
stretch 6. Standing 4. Seated
5. Seated calf stretch forward fold
hamstring 7. Seated 5. Deep breathing
stretch twist
6. Standing calf 8. Butterfly
stretch stretch
7. Seated twist 9. Deep
8. Butterfly breathing
stretch
9. Deep
breathing

MONTH: March

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

FIRST WEEK Warm-up (10 Warm-up (10 Warm-up (10 Warm-up (10
minutes)
Perform each for 1
minutes)
Perform each for 1
R minutes)
Perform each for 1
minutes)
Perform each for
R
R minute:
1. Arm circles
minute:
1. Arm circles E minute:
1. Arm circles
1 minute:
1. Arm circles E
E 2. Shoulder rolls
3. Torso twist
2. Shoulder rolls
3. Torso twist S
2. Leg swings
3. Jog in place
2. Shoulder
rolls S
4. Leg swings 4. High knees
 5. High Knees 4. Leg swings with jog 3. Torso twist
S 6. Jump rope
7. Inchworm to
5.
6.
High Knees
Jump rope
T 5. Side-to-side
steps
4.
5.
Leg swings
High Knees
T
T cobra
8. Lateral lunges
7. Inchworm to
cobra
6. Butt kicks
7. Jumping
6.
7.
Jump rope
Inchworm
9. Plank to jacks
downward
dog
8. Lateral lunges
9. Plank to D 8. Bodyweight
squats
to cobra
8. Lateral D
downward lunges
D 10. Deep
breathing dog
10. Deep
A 9. Lunges with
reach 9. Plank to
downward
A
10. Deep
A Main workout (40
minutes)
breathing
Y breathing dog
10. Deep
Y
Y Cardio (20
minutes):
1. 2 minutes
Main workout (40
minutes)
Main workout (40
minutes
Cardio (20
breathing

Cardio (20 Main workout

moderate jog, minutes):
minutes): (40 minutes)
1 minute 1. Alternate 3
1. 2 minutes Cardio (20
sprint (repeat minutes
jogging, 1 minutes):
7 times) jogging, 1
minute 1. 20 minutes
minute
sprinting running
Strength (20 sprinting
(repeat 7
minutes): (repeat 7
times) Strength (20
1. Pistol Squats times)
(use a chair minutes):
Strength (20 1. Bulgarian
for support if Strength (20
minutes): Split Squats
needed, 3 minutes):
1. Bulgarian Split (4 sets of
sets of 10 1. Jump Squats
Squats (3 sets 15 reps per
reps per leg) (4 sets of 20
of 15 reps per leg)
2. Push-ups with reps)
leg) 2. Spiderman
shoulder taps 2. Push-ups (4
2. Spiderman Push-ups (4
(3 sets of 20 sets of 20
Push-ups (3 sets of 20
reps) reps)
sets of 15 reps)
3. Leg Raises 3. Plank with
reps) 3. Plank
with Hold (3 Shoulder
3. Plank Shoulder
sets of 15 Taps (4 sets
Shoulder Taps Taps (4 sets
reps, hold at of 30 taps)
(3 sets of 30 of 35 taps)
top for 2 4. Leg Raises (4
taps) 4. Side Plank
seconds) sets of 20
4. Plank with Leg with Leg
4. Mountain reps)
Lift (Hold for 1 Raise (Hold
Climbers (3
minute, 3 for 45
sets of 30 Cool-down (10
 seconds) sets) minutes) 1 seconds
minute each, 2 per side, 3
Cool-down (10 Cool-down (10 sets sets)
minutes) 1 minute minutes) 1. Arm circles
each, 2 sets 1. Walking (2 2. Neck stretch Cool-down (10
1. Arm circles minutes) 3. Side bend minutes) 1
2. Neck stretch 2. Standing side stretch minute each, 2
3. Side bend stretch 4. Seated sets
stretch 3. Hip flexor forward fold 1. stretch
4. Seated stretch 2. Chest and
forward fold 4. Chest and 5. Deep breathing shoulder
5. Deep breathing shoulder stretch
stretch 3. Seated
5. Seated hamstring
hamstring
stretch
stretch
4. Standing
6. Standing calf
stretch calf stretch
7. Seated twist 5. Deep
8. Butterfly breathing
stretch
9. Deep
breathing

SECOND WEEK Warm-up (10 Warm-up (10 Warm-up (10

Warm-up (10
R minutes)
Perform each for 1
R minutes)
Perform each for 1
R minutes)
Perform each for 1
minutes)
Perform each for 1 E minute:
1. Arm circles E minute:
1. Arm circles E minute:
1. Arm circles
minute: 2. Leg swings 2. Shoulder 2. Shoulder
1. Arm circles
2. Shoulder rolls
S 3. Jog in place
4. High knees
S rolls
3. Torso twist
S rolls
3. Torso twist
3. Torso twist
4. Leg swings T with jog
5. Side-to-side T 4. Leg swings
5. High Knees
T 4. Leg swings
5. High Knees
5. High Knees steps 6. Jump rope
6. Jump rope
6. Jump rope 6. Butt kicks 7. Inchworm to
7. Inchworm to
7. Jumping jacks cobra
7. Inchworm to cobra
cobra
8. Lateral lunges
D 8. Bodyweight
squats
9. Lunges with
D 8. Lateral
lunges
D 8. Lateral
lunges
9. Plank to
9. Plank to
downward A reach
10. Deep
A 9. Plank to
downward A downward
dog
 dog breathing dog 10. Deep
10. Deep
breathing
Y Main workout (40
Y 10. Deep
breathing
Y breathing

minutes Main workout (40

Cardio (20 minutes)
Main workout (40 minutes): Main workout (40 Cardio (20
minutes) 1. Continuous minutes) minutes):
Cardio (20 moderate- Cardio (20 1. 1 minute
minutes): intensity minutes): sprint, 2
1. Alternate 3 jogging or 1. 1 minute minutes jog
minutes of brisk walking, sprint, 2 (repeat 15
jogging, 1 or 2 minutes minutes times)
minute of of running and moderate
sprinting 1-minute jog (repeat Strength (20
(repeat 4 walking 15 times) minutes):
times) intervals 1. Jump Squats
(repeat 15 Strength (20 (4 sets of 20
Strength (20 times) minutes): reps)
minutes): 1. Push-ups 2. Push-ups (4
1. Jump Squats Strength (20 with sets of 20
(4 sets of 20 minutes): Shoulder reps)
reps) 1. Bulgarian Split Taps (4 sets 3. Leg Raises
2. Decline Push- Squats (3 sets of 20 reps) with Hold (4
ups (4 sets of of 15 reps per 2. Jump Squats sets of 20
15 reps) leg) (4 sets of 20 reps)
3. Pistol Squats 2. Spiderman reps) 4. Side Plank
(3 sets of 10 Push-ups (3 3. Plank to (Hold for 45
reps per leg) sets of 20 Push-up (4 seconds per
4. Plank to Push- reps) sets of 15 side, 3 sets)
up (3 sets of 3. Mountain reps)
15 reps) Climbers (4 4. Leg Raises Cool-down (10
sets of 30 with Hold (4 minutes)
Cool-down (10 seconds) sets of 20 1. Walking (2
minutes) 1 minute 4. Side Plank reps, hold for minutes)
each, 2 sets (Hold for 45 2 seconds at 2. Standing
1. Arm circles seconds per the top) side stretch
2. Neck stretch side, 3 sets) 3. Hip flexor
3. Side bend Cool-down (10 stretch
stretch Cool-down (10 minutes) 1 4. Chest and
4. Seated minutes) 1 minute minute each, 2 shoulder
forward fold each, 2 sets sets stretch
1. Seated 5. Seated
5. Deep breathing hamstring 1. Arm circles hamstring
stretch 2. Neck stretch stretch
2. Standing calf 3. Side bend 6. Standing calf
stretch stretch stretch
3. Seated twist 4. Seated 7. Seated twist
4. Butterfly forward fold 8. Butterfly
stretch
stretch
5. Deep breathing 9. Deep
5. Deep
breathing
breathing

THIRD WEEK Warm-up (10 Warm-up (10 Warm-up (10 Warm-up (10
minutes)
Perform each for 1
R minutes)
Perform each for 1
minutes)
Perform each for 1
R minutes)
Perform each for 1
R minute:
1. Arm circles E minute:
1. Arm circles
minute:
1. Arm circles E minute:
1. Arm circles

E 2. Shoulder rolls
3. Torso twist S
2. Leg swings
3. Jog in place
2. Shoulder
rolls S
2. Shoulder
rolls
3. Torso twist
S 4. Leg swings 4. High knees 3. Torso twist
5. High Knees
6. Jump rope
T with jog
5. Side-to-side
4. Leg swings
5. High Knees T 4. Leg swings
5. High Knees
T 7. Inchworm to
cobra
steps
6. Butt kicks
6. Jump rope
7. Inchworm to
6. Jump rope
7. Inchworm to
cobra
8. Lateral lunges 7. Jumping jacks cobra
9. Plank to D 8. Bodyweight
8. Lateral
lunges D 8. Lateral

D
downward squats 9. Plank to lunges
dog
10. Deep A 9. Lunges with
reach
downward
dog
A 9. Plank to
downward
A breathing
Y 10. Deep
breathing
10. Deep
breathing Y dog
10. Deep

Y Main workout (40

minutes) Main workout (40
Main workout (40
minutes)
breathing

Cardio (15 minutes Cardio 20 Main workout (40

minutes): Cardio (15 minutes): minutes)
1. Alternate 3 minutes): 1. Continuous Cardio (20
minutes of 1. Alternate 4 moderate- minutes):
jogging, 1 minutes intensity 1. 2 minutes
minute of jogging, 1 jogging or jog, 1-minute
sprinting minute brisk walking sprint
(repeat 10
 times) sprinting (you can (repeat 10
(repeat 12 switch times)
Strength (25 times) between
minutes): running and Strength (20
1. Jump Squat (4 Strength (25 walking minutes):
sets of 25 minutes): based on 1. Lunges with
reps) 1. Jump Squats fitness level) Knee Raise
2. Decline Push- (4 sets of 30 (4 sets of 15
ups (4 sets of reps) Strength (20 reps per leg)
15 reps) 2. Push-ups with minutes): 2. Decline
3. Pistol Squats Shoulder Taps 1. Bulgarian Push-ups (4
(3 sets of 10 (4 sets of 20 Split Squats sets of 20
reps per leg) reps) Pistol (3 sets of 15 reps)
4. Plank to Push- Squats (3 sets reps per leg) 3. Plank to
up (3 sets of of 10 reps per 2. Decline Push-up (4
15 reps) leg) Push-ups (4 sets of 15
3. Mountain sets of 20 reps)
Cool-down (10 Climbers (3 reps) 4. Mountain
minutes) sets of 40 3. Side Plank Climbers (4
1. Walking (2 seconds) with Leg Lift sets of 30
minutes) (3 sets of 30 seconds)
2. Standing side Cool-down (10 seconds per
stretch minutes) 1 minute side) Cool-down (10
3. Hip flexor each, 2 sets Superman minutes) 1
stretch 1. Arm circles Hold (Hold minute each, 2
4. Chest and 2. Neck stretch for 1 minute, sets
shoulder 3. Side bend 3 sets) 1. Arm circles
stretch stretch 2. Neck stretch
5. Seated 4. Seated Cool-down (10 3. Side bend
hamstring forward fold minutes) 1 stretch
stretch minute each, 2 4. Seated
6. Standing calf 5. Deep breathing sets forward fold
stretch 1. stretch
7. Seated twist 2. Seated 5. Deep breathing
8. Butterfly hamstring
stretch stretch
9. Deep 3. Standing calf
breathing stretch
4. Seated twist
5. Butterfly
 stretch
6. Deep
breathing

FOURTH WEEK Warm-up (10 Warm-up (10 Warm-up (10 Warm-up (10
minutes)
Perform each for 1
minutes)
Perform each for 1
R minutes)
Perform each for 1
minutes)
Perform each for
R
R minute:
1. Arm circles
minute:
1. Arm circles E minute:
1. Arm circles
1 minute:
1. High Knees E
E 2. Shoulder rolls
3. Torso twist
2. Leg swings
3. Jog in place S
2. Shoulder
rolls
2. Butt kicks
3. Jump rope S
4. Walking
S 4. Leg swings 4. High knees 3. Torso twist
5. High Knees
6. Jump rope
with jog
5. Side-to-side
T 4. Leg swings
5. High Knees
lunges
5. Leg swings T
T 7. Inchworm to
cobra
steps
6. Butt kicks
6. Jump rope
7. Inchworm to
6. Arm circles
7. Torso twist
8. Side lunges
8. Lateral lunges 7. Jumping jacks cobra
9. Plank to 8. Bodyweight D 8. Lateral
9. Bodyweight
squats D
D
downward squats lunges 10.Deep
dog
10. Deep
9. Lunges with
reach A 9. Plank to
downward
breathing
A
A breathing 10. Deep
breathing Y dog
10. Deep
Main workout
(40 minutes) Y
Y Main workout (40
minutes) Main workout (45
breathing Cardio (20
minutes):
1. Burpees (3
HIIT Circuit (20 minutes Main workout (45 sets of 10 reps)
minutes): Cardio (25 minutes) 2. Mountain
1. Sprints (1 minutes): Cardio (20 climbers (4 sets of
minute) 1. Burpees (3 sets minutes): 30 seconds)
2. Burpees (1 of 10 reps) 1. Plank jacks (3 3. Jumping
minute) 2. Mountain sets of 1 minute) jacks (3 sets of 30
3. Jumping climbers (3 sets of 2. Russian twists seconds)
lunges (1 30 seconds) (3 sets of 20 reps)
minute) 3. Jumping jacks 3. Leg raises (3 Strength (20
4. Mountain (3 sets of 30 sets of 30 reps) minutes):
climbers (1 seconds) 1. Squat jumps
minute) Strength (25 (3 sets of 10 reps)
5. Repeat circuit Strength (20 minutes): 2. Push-ups (2
5 times minutes): 1. Plank (3 sets sets of 10 reps)
 1. Push-ups (3 of 30-second hold) 3. Lunges (2
Strength (20 sets of 20 reps) 2. Russian twists sets of 15 reps
minutes): 2. Tricep dips (3 sets of 10 reps) per leg)
1. Squats (2 sets (using a chair or 3. Leg raises (3
of 20 reps) bench, 3 sets of 20 sets of 10 reps) Cool-down (10
2. Lunges (2 sets reps) minutes)
of 20 reps per leg) 3. Plank (3 sets of Cool-down (10 1. Walking (2
3. Calf raises (2 30-second hold) minutes) 1 minutes)
sets of 15 reps) minute each, 2 2. Standing
Cool-down (10 sets side stretch
Cool-down (10 minutes) 1 minute 1. Arm circles 3. Hip flexor
minutes) 1 minute each, 2 sets 2. Neck stretch stretch
each, 2 sets 1. Seated 3. Side bend 4. Chest and
1. Arm circles hamstring stretch shoulder
2. Neck stretch stretch 4. Seated stretch
3. Side bend 2. Standing calf forward fold 5. Seated
stretch stretch hamstring
4. Seated 3. Seated twist 5. Deep breathing stretch
forward fold 4. Butterfly 6. Standing
stretch calf stretch
5. Deep breathing 5. Deep 7. Seated
breathing twist
8. Butterfly
stretch
9. Deep
breathing

MONTH: April

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

FIRST WEEK Warm-up (10 Warm-up (10 Warm-up (10 Warm-up (10
minutes)
Perform each for 1
R minutes)
Perform each for 1
R minutes)
Perform each for
minutes)
Perform each for 1
R minute:
1. Arm circles E minute:
1. Arm circles E 1 minute:
1. Arm circles
minute:
1. Arm circles

E 2. Shoulder rolls
3. Torso twist S
2. Shoulder rolls
3. Torso twist S
2. Leg swings
3. Jog in place
2. Shoulder
rolls

S 4. Leg swings 4. Leg swings 4. High knees 3. Torso twist

5. High Knees
6. Jump rope
T 5. High Knees
6. Jump rope
T with jog
5. Side-to-side
4. Leg swings
5. High Knees
7. Inchworm to 7. Inchworm to
 cobra cobra steps 6. Jump rope
T 8. Lateral lunges
9. Plank to
8. Lateral lunges
9. Plank to
6. Butt kicks
7. Jumping
7. Inchworm to
cobra
downward
dog
D downward
dog
D jacks
8. Bodyweight
8. Lateral
lunges

D 10. Deep
breathing A 10. Deep
breathing A squats
9. Lunges with
9. Plank to
downward
reach dog
A Main workout (45 Y Main workout (40 Y 10. Deep
breathing
10. Deep
breathing
minutes) minutes)
Y Cardio (20
minutes):
Cardio (20
minutes): Main workout Main workout (40
1. Continuous 1. 1 minute (45 minutes minutes)
moderate- sprint, 2 Cardio (20 Cardio (20
intensity minutes minutes): minutes):
jogging or moderate jog 1. 2 minutes 1. 3 minutes of
brisk walking, (repeat 15 jogging, 1 running at a
or 2 minutes times) minute moderate
of running and sprinting pace, 1
1-minute Strength (20 (repeat 15 minute of
walking minutes): times) sprinting
intervals 1. Push-ups with (repeat 10
(repeat 15 Shoulder Taps Strength (25 times)
times) (4 sets of 20 minutes):
reps) 1. Lunges with Strength (20
Strength (25 2. Jump Squats Knee Raise minutes):
minutes): (4 sets of 20 (4 sets of 1. Jump Squats
1. Bulgarian Split reps) 15 reps per (4 sets of 20
Squats (3 sets 3. Plank to Push- leg) reps)
of 15 reps per up (4 sets of 2. Decline 2. Push-ups (4
leg) 15 reps) Push-ups (4 sets of 20
2. Spiderman 4. Leg Raises sets of 15 reps)
Push-ups (3 with Hold (4 reps) 3. Mountain
sets of 20 sets of 20 3. Superman Climbers (4
reps) reps, hold for Hold (Hold sets of 45
3. Mountain 2 seconds at for 1 seconds)
Climbers (4 the top) minute, 3 4. Plank with
sets of 30 sets) Shoulder
seconds) Cool-down (10 4. Side Plank Taps (4 sets
4. Side Plank minutes) with Leg of 30 taps)
 (Hold for 45 1. Walking (2 Raise (Hold
seconds per minutes) for 45 Cool-down (10
side, 3 sets) 2. Standing side seconds minutes) 1
stretch per side, 3 minute each, 2
Cool-down (10 3. Hip flexor sets) sets
minutes) 1 minute stretch 1. Walking
each, 2 sets 4. Chest and Cool-down (10 2. Standing
1. Arm circles shoulder minutes) 1 side stretch
2. Neck stretch stretch minute each, 2 3. Hip flexor
3. Side bend 5. Seated sets stretch
stretch hamstring 1. Arm circles 4. Chest and
4. Seated stretch 2. Neck shoulder
forward fold 6. Standing calf stretch stretch
stretch 3. Side bend 5. Deep
5. Deep breathing 7. Seated twist stretch breathing
8. Butterfly 4. Seated
stretch
forward fold
9. Deep
breathing 5. Deep breathing

SECOND WEEK Warm-up (10 Warm-up (10 Warm-up (10 Warm-up (10
minutes)
Perform each for 1
minutes)
Perform each for 1
R minutes)
Perform each for 1
minutes)
Perform each for
R
R minute:
1. High Knees
minute:
1. Arm circles E minute:
1. Arm circles
1 minute:
1. Arm circles E
E 2. Butt kicks
3. Jump rope
2. Shoulder rolls
3. Torso twist S
2. Leg swings
3. Jog in place
2. Shoulder
rolls S
4. Walking
S 4. Leg swings 4. High knees 3. Torso twist
lunges
5. Leg swings
5. High Knees
6. Jump rope
T with jog
5. Side-to-side
4. Leg swings
5. High Knees
T
T 6. Arm circles
7. Torso twist
7. Inchworm to
cobra
steps
6. Butt kicks
6. Jump rope
7. Inchworm
8. Side lunges
8. Lateral lunges 7. Jumping to cobra
9. Bodyweight
squats 9. Plank to D jacks 8. Lateral D
D 10.Deep downward 8. Bodyweight lunges
breathing dog
10. Deep A squats
9. Lunges with
9. Plank to
downward A
A Main workout (45
minutes)
breathing
Y reach
10. Deep
dog
10. Deep Y
HIIT Circuit (25 breathing breathing
minutes): Main workout (45
 1. Sprints (1 minutes)
Y minute)
2. Burpees (1
Cardio Segment
(20 minutes):
Main workout (45
minutes
Main workout
(45 minutes)
minute) 1. Burpees (3 sets Cardio (25 Cardio (20
3. Jumping of 10 reps) minutes): minutes):
lunges (1 2. Mountain 1. Plank jacks (3 1. Burpees (3
minute) climbers (3 sets of sets of 1 minute) sets of 10 reps)
4. Mountain 30 seconds) 2. Russian twists 2. Mountain
climbers (1 3. Jumping jacks (3 sets of 20 reps) climbers (4 sets of
minute) (3 sets of 30 3. Leg raises (3 30 seconds)
5. Repeat circuit seconds) sets of 30 reps) 3. Jumping
5 times jacks (3 sets of 30
Strength (25 Strength (20 seconds)
Strength (20 minutes): minutes):
minutes): 1. Push-ups (3 1. Plank (3 sets Strength (25
1. Squats (3 sets sets of 20 reps) of 30-second hold) minutes):
of 20 reps) 2. Tricep dips 2. Russian twists 1. Squat jumps
2. Lunges (3 sets (using a chair or (3 sets of 10 reps) (3 sets of 10 reps)
of 20 reps per leg) bench, 3 sets of 20 3. Leg raises (3 2. Push-ups (3
3. Calf raises (3 reps) sets of 10 reps) sets of 10 reps)
sets of 15 reps) 3. Plank (3 sets of 3. Lunges (3
30-second hold) Cool-down (10 sets of 10 reps
Cool-down (10 minutes) 1 per leg)
minutes) 1 minute Cool-down (10 minute each, 2
each, 2 sets minutes) 1 minute sets Cool-down (10
1. Arm circles each, 2 sets 1. Arm circles minutes) 1
2. Neck stretch 1. Walking 2. Neck stretch minute each, 2
3. Side bend 2. Standing calf 3. Side bend sets
stretch stretch stretch 1. Seated
4. Seated 3. Seated twist 4. Seated hamstring
forward fold 4. Butterfly forward fold stretch
stretch 2. Standing
5. Deep breathing 5. Deep 5. Deep breathing calf stretch
breathing 3. Seated
twist
4. Butterfly
stretch
5. Deep
breathing
THIRD WEEK Warm-up (10 Warm-up (10 Warm-up (10

Warm-up (10
R minutes)
Perform each for 1
minutes)
Perform each for 1
R minutes)
Perform each for
R
minutes)
Perform each for 1 E minute:
1. Arm circles
minute:
1. Arm circles E 1 minute:
1. Arm circles E
minute: 2. Shoulder rolls 2. Leg swings 2. Shoulder
1. Arm circles
2. Shoulder rolls
S 3. Torso twist
4. Leg swings
3. Jog in place
4. High knees
S rolls
3. Torso twist
S
3. Torso twist
4. Leg swings T 5. High Knees
6. Jump rope
with jog
5. Side-to-side
T 4. Leg swings
5. High Knees
T
5. High Knees 7. Inchworm to steps 6. Jump rope
6. Jump rope cobra 6. Butt kicks 7. Inchworm
7. Inchworm to 8. Lateral lunges 7. Jumping jacks to cobra
cobra
8. Lateral lunges
D 9. Plank to
downward
8. Bodyweight
squats
D 8. Lateral
lunges
D
9. Plank to
downward A dog
10. Deep
9. Lunges with
reach A 9. Plank to
downward A
Y Y Y
dog breathing 10. Deep dog
10. Deep breathing 10. Deep
breathing breathing
Main workout (45
minutes) Main workout (45
Main workout (45 Cardio (25 minutes Main workout
minutes) minutes): Cardio (20 (45 minutes)
Cardio (25 1. Burpees (4 sets minutes): Cardio (25
minutes): of 12 reps) 1. Squat jumps (4 minutes):
1. Jumping jacks 2. Mountain sets of 12 reps) 1. Plank jacks
(3 sets of 30 climbers (4 sets of 2. Calf raises (4 (4 sets of 45
seconds) 45 seconds) sets of 45 seconds) seconds)
2. Burpees (3 sets 3. Jumping jacks 3. Jumping lunges 2. Russian
of 10 reps) (4 sets of 45 (4 sets of 12 reps twists (4 sets of
3. Mountain seconds) per leg) 12 reps)
climbers (3 sets of 3. Leg raises (4
30 seconds) Strength (20 Strength (25 sets of 12 reps)
minutes): minutes):
Strength (20 1. Push-ups (4 1. Squats (4 sets Strength (20
minutes): sets of 12 reps) of 12 reps) minutes):
1. Push-ups (3 2. Tricep dips 2. Lunges (4 sets 1. Plank (4 sets
sets of 10 reps) (using a chair or of 12 reps per leg) of 45-second
2. Tricep dips bench, 4 sets of 12 3. Calf raises (4 hold)
(using a chair or reps) sets of 15 reps) 2. Russian
bench, 3 sets of 10 3. Plank (4 sets of twists (4 sets of
reps) 45-second hold Cool-down (10 15 reps)
3. Plank (3 sets of minutes) 1 minute 3. Leg raises (4
30-second hold) Cool-down (10 each, 2 sets sets of 15 reps)
minutes) 2 1. Arm circles
Cool-down (10 minutes each 2. Neck stretch Cool-down (10
minutes) 1 minute 1. Walking 3. Side bend minutes) 1
each, 2 sets 2. Standing calf stretch minute each, 2
1. Arm circles stretch 4. Seated sets
2. Neck stretch 3. Seated twist forward fold 1. Walking
3. Side bend 4. Butterfly 2. Standing
stretch stretch 5. Deep breathing side stretch
4. Seated 5. Deep 3. Seated
forward fold breathing twist
4. Butterfly
5. Deep breathing stretch
5. Deep
breathing

FOURTH WEEK Warm-up (10 Warm-up (10 Warm-up (10

Warm-up (10
R minutes)
Perform each for 1
R minutes)
Perform each for 1
R minutes)
Perform each for 1
minutes)
Perform each for 1 E minute:
1. Arm circles E minute:
1. High Knees E minute:
1. Arm circles
minute: 2. Shoulder rolls 2. Butt kicks 2. Shoulder
1. Arm circles
2. Leg swings
S 3. Torso twist
4. Leg swings
S 3. Jump rope
4. Walking
S rolls
3. Torso twist
3. Jog in place
4. High knees T 5. High Knees
6. Jump rope
T lunges
5. Leg swings
T 4. Leg swings
5. High Knees
with jog 7. Inchworm to 6. Arm circles 6. Jump rope
5. Side-to-side cobra 7. Torso twist 7. Inchworm to
steps 8. Lateral lunges 8. Side lunges cobra
6. Butt kicks
7. Jumping jacks
D 9. Plank to
downward
D 9. Bodyweight
squats
D 8. Lateral
lunges
8. Bodyweight
squats A dog
10. Deep A 10.Deep
breathing A 9. Plank to
downward

Y Y Y
9. Lunges with breathing dog
reach 10. Deep
10. Deep Main workout (50
breathing
Main workout (50 minutes)
breathing
minutes) Cardio (25
 Cardio (25 minutes): Main workout (50
Main workout (50 minutes): 1. Burpees (6 minutes)
minutes 1. Burpees (5 sets sets of 18 reps) Cardio (25
Cardio (25 of 15 reps) 2. Mountain minutes):
minutes): 2. Mountain climbers (6 sets of 1. Squat jumps
1. Burpees (4 sets climbers (5 sets of 90 seconds) (6 sets of 18 reps)
of 12 reps) 60 seconds) 3. Jumping jacks 2. Calf raises (6
2. Mountain 3. Jumping jacks (6 sets of 90 sets of 90 seconds)
climbers (4 sets of (5 sets of 60 seconds) 3. Jumping
45 seconds) seconds) lunges (6 sets of 18
3. Jumping jacks Strength (25 reps per leg)
(4 sets of 45 Strength (25 minutes):
seconds) minutes): 1. Push-ups (6 Strength (25
1. Push-ups (5 sets of 18 reps) minutes):
Strength (25 sets of 15 reps) 2. Tricep dips 1. Squats (6 sets
minutes): 2. Tricep dips (using a chair or of 18 reps)
1. Squat jumps (4 (using a chair or bench, 6 sets of 18 2. Lunges (6 sets
sets of 12 reps) bench, 5 sets of 15 reps) of 18 reps per leg)
2. Push-ups (4 reps) 3. Plank (6 sets 3. Calf raises (6
sets of 12 reps) 3. Plank (5 sets of of 90-second hold) sets of 20 reps)
3. Lunges (4 sets 60-second hold)
of 12 reps per leg) Cool-down (10 Cool-down (10
Cool-down (10 minutes) 1 minutes) 1
Cool-down (10 minutes) 1 minute minute each, 2 minute each, 2
minutes) 1 minute each, 2 sets sets sets
each, 2 sets 1. Arm circles 1. Walking 1. Arm circles
1. Walking 2. Neck stretch 2. Standing 2. Neck stretch
2. Standing side 3. Side bend side stretch 3. Side bend
stretch stretch 3. Hip flexor stretch
3. Hip flexor 4. Seated stretch 4. Seated
stretch forward fold 4. stretch forward fold
4. Butterfly 5. Deep
stretch 5. Deep breathing breathing 5. Deep breathing
5. Deep
breathing

MONTH: May
 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
FIRST WEEK Warm-up (10 Warm-up (10 Warm-up (10 Warm-up (10

Warm-up (10
R minutes)
Perform each for 1
minutes)
Perform each for 1
R minutes)
Perform each for
minutes)
Perform each for 1
minutes)
Perform each for 1 E minute:
1. Arm circles
minute:
1. Arm circles E 1 minute:
1. High Knees
minute:
1. Arm circles
minute: 2. Leg swings 2. Shoulder rolls 2. Butt kicks 2. Shoulder
1. Arm circles
2. Shoulder rolls
S 3. Jog in place
4. High knees
3. Torso twist
4. Leg swings
S 3. Jump rope
4. Walking
rolls
3. Torso twist
3. Torso twist
4. Leg swings T with jog
5. Side-to-side
5. High Knees
6. Jump rope
T lunges
5. Leg swings
4. Leg swings
5. High Knees
5. High Knees steps 7. Inchworm to 6. Arm circles 6. Jump rope
6. Jump rope 6. Butt kicks cobra 7. Torso twist 7. Inchworm to
7. Inchworm to 7. Jumping jacks 8. Lateral lunges 8. Side lunges cobra
cobra
8. Lateral lunges
D 8. Bodyweight
squats
9. Plank to
downward
D 9. Bodyweight
squats
8. Lateral
lunges
9. Plank to
downward A 9. Lunges with
reach
dog
10. Deep A 10.Deep
breathing
9. Plank to
downward

Y Y
dog 10. Deep breathing dog
10. Deep breathing 10. Deep
breathing Main workout
breathing
Main workout (45 (50 minutes)
Main workout (50 minutes) Cardio (30
Main workout (50 minutes Cardio (25 minutes): Main workout (50
minutes) Cardio (30 minutes): 1. Plank jacks minutes)
Cardio (30 minutes): 1. Burpees (7 sets (7 sets of 120 Cardio (25
minutes): 1. Burpees (6 sets of 20 reps) seconds) minutes):
1. Plank jacks (6 of 18 reps) 2. Mountain 2. Russian 1. Burpees (7
sets of 90 seconds) 2. Mountain climbers (7 sets of twists (7 sets of sets of 20 reps)
2. Russian twists climbers (6 sets of 120 seconds) 20 reps) 2. Mountain
(6 sets of 18 reps) 90 seconds) 3. Jumping jacks 3. Leg raises (7 climbers (7 sets of
3. Leg raises (6 3. Jumping jacks (7 sets of 120 sets of 20 reps) 120 seconds)
sets of 18 reps) (6 sets of 90 seconds) 3. Jumping jacks
seconds) Strength (20 (7 sets of 120
Strength (20 Strength (20 minutes): seconds)
minutes): Strength (20 minutes): 1. Plank (7 sets
1. Plank (6 sets of minutes): 1. Push-ups (7 of 120-second Strength (25
90-second hold) 1. Squat jumps (6 sets of 20 reps) hold) minutes):
2. Russian twists sets of 18 reps) 2. Tricep dips 2. Russian 1. Squat jumps
(6 sets of 18 reps) 2. Push-ups (6 (using a chair or twists (7 sets of (7 sets of 20 reps)
3. Leg raises (6 sets of 18 reps) bench, 7 sets of 20 20 reps) 2. Push-ups (7
sets of 18 reps) 3. Lunges (6 sets reps) 3. Leg raises (7 sets of 20 reps)
of 18 reps per leg) 3. Plank (7 sets of sets of 20 reps) 3. Lunges (7 sets
Cool-down (10 120-second hold) of 20 reps per leg)
minutes) 1 minute Cool-down (10 Cool-down (10
each, 2 sets minutes) 1 minute Cool-down (10 minutes) Cool-down (10
1. Arm circles each, 2 sets minutes) 1 minute 1. Walking (2 minutes) 1
2. Neck stretch 1. Seated each, 2 sets minutes) minute each, 2
3. Side bend hamstring 1. Arm circles 2. Standing sets
stretch stretch 2. Neck stretch side stretch 1. Arm circles
4. Seated 2. Standing calf 3. Side bend 3. Hip flexor 2. Neck stretch
forward fold stretch stretch stretch 3. Side bend
3. Seated twist 4. Seated 4. Chest and stretch
5. Deep breathing 4. Butterfly forward fold shoulder 4. Seated
stretch stretch forward fold
5. Deep 5. Deep breathing 5. Seated
breathing hamstring 5. Deep breathing
stretch
6. Standing
calf stretch
7. Seated
twist
8. Butterfly
stretch
9. Deep
breathing