KRISHA MAE B.

LAYLO
BSA-CA1A2

MY FITNESS PROGRAM
(4 Weeks)
Introduction
Since we are always at home because of the pandemic. I am not that engaged anymore
in physical activities and I have noticed that I get tired easily. So I want to work on
my lungs capacity. Also, since I have a normal BMI, I want to maintain my weight.
Objectives:
1. To improve my breathing.
2. To maintain my weight.

My Personal Contract
I agree to increase my participation in active recreational and physical
activities particularly cardio exercises and strength exercises for 3 days per week. I
will begin my program on November 8, 2021 and plan to reach my final goal by
December 5, 2021.

I understand that it is important for me to make a strong personal effort to

Krisha Mae B. Laylo

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Week 1: Getting Started

Days
Highlight List your chosen Physical Duration (time or
your Activities (PA) number of repetitions
chosen per PA)
days
Sunday
Monday Warm up:
 Walking - 1minute
 Jog in place - 1minute
 Arm circles - 30secs.
 Side reach - 30secs.
 Butt kicks - 30secs.
 Lateral lunge with reach - 30secs.
 Hip rotation - 30secs.
 Jumping jacks - 30secs.

Workout
 Parcel up down - 30secs.
 Squat w/ cross elbow - 30secs.
 Squat hold + stretch - 30secs.
 Squat - 30secs.
 Silent Burpees - 30secs.
 Slow mountain climber - 30secs.
 Slow bicycle crunch - 30secs.
 Crunch - 30secs.
 Quick feet + punch - 30secs.
 Plank - 30secs. (Repeat 3x)

Cool down
 Walking - 1minute
 Arm circles - 30secs.
 Child’s pose - 30secs.
 Cat-cow pose - 30secs.
 Cobra - 30secs.
 Head rolls - 30secs.
 Triceps stretch (left & right) - 30secs.
Tuesday
Wednesday Warm up
 Walking - 1minute
 Jog in place - 1minute

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  Head rotation - 30secs.
 Shoulder circles - 30secs.
 Knee hug - 30secs.
 Ankle circle - 30secs.

Workout
 Squat - 30secs.
 Lunge - 30secs.
 Squat + triceps squeeze - 30secs.
 Triceps dip - 30secs.
 Superman - 30secs.
 Silent Burpees - 30secs.
 Slow Mountain Climber - 30secs.
 Quick feet + punch - 30secs.
 Reach + floor tap - 30secs.
 Plank - 30secs.
- 30secs. (Repeat 3x)
Cool down
 Child’s pose - 30secs
 Cobra pose - 30secs.
 Cat-cow pose - 30secs.
 Shoulder roll - 30secs.
 Chest opener with bend - 30secs.
 Torso turn - 40secs.
Thursday
Friday Warm up
 Arms stretch - 30secs.
 Arm circles - 30secs.
 Butt kicks - 30secs.
 High knees - 30secs.
 Lateral Slide - 30secs.
 Knee hug - 30secs.

Workout
 Side step + arm opener - 30secs.
 2x jumps + 2x box - 30secs.
 Squat + half moon - 30secs.
 Arm reach lunge - 30secs.
 Slow mountain climber - 30secs.
 Slow bicycle crunch - 30secs.
 Silent Burpees - 30secs.
 Quick feet + punch - 30secs.
 Crab walk
- 30secs.
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  Parcel up & down - 30secs. (Repeat 3x)

Cool down
 Child’s pose - 30secs.
 Cobra pose - 30secs.
 Triceps stretch (left & right) - 30secs.
 Windmill - 30secs.
 Calf stretch twist - 30secs.
 Spinal Twist - 30secs.
Sunday

Week 2

Days List your chosen Physical Duration (time or

Sunday
Monday Warm up
 Walking - 30secs.
 Arms stretch - 30secs.
 Shoulders rotation - 30secs.
 Hip rotation - 30secs.
 Knee hug - 30secs.
 Butt Kicks - 30secs.

Workout
 Quick feet + punch - 40secs.
 2x jumps + 2x box - 40secs.
 Squat - 40secs.
 Lunge - 40secs.
 Squat hold + stretch - 40secs.
 Triceps dip - 40secs.
 Silent Burpees - 40secs.
 Slow bicycle crunch - 40secs.
 Plank - 40secs. (Repeat 3x)

Cool down
 Pigeon pose - 40secs.

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  Open shoulder - 40secs.
 Child’s pose - 30secs.
 Cat-cow pose - 30secs.
 Cobra pose - 30secs.
Tuesday
Wednesday Warm up
 Jog in place - 30secs.
 Head rotation - 30secs.
 Side reach - 30secs.
 Butt kicks - 30secs.
 Jumping Jacks - 30secs.
 Lateral Slide - 30secs.

Workout
 Crab walk - 40secs.
 Parcel up & down - 40secs.
 Quick feet + punch - 40secs.
 Reach + floor tap - 40secs.
 Squat + triceps squeeze - 40secs.
 Side step + arm opener - 40secs.
 Slow bicycle crunch - 40secs.
 Crunch - 40secs.
 Plank - 40secs. (Repeat 3x)

Cool down
 Shoulder roll - 30secs.
 Torso turn - 40secs.
 Calf stretch twist - 30secs.
 Arm and leg raise - 30secs.
 Child’s pose - 30secs.
 Cobra pose - 30secs.

Thursday
Friday Warm up
 Head rotation - 30secs.
 Shoulder rolls - 30secs.
 Arm stretch - 30secs.
 Windmill - 30secs.
 Knee hug - 30secs.
 Jumping jacks - 30secs.

Workout
 Squat + half moon - 40secs.
- 40secs.
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  Curtsey Lunge - 40secs.
 Silent Burpees
 Slow mountain climber - 40secs.
 Jump twist - 40secs.
 Squat with cross elbow - 40secs.
 Superman - 40secs.
 Arm reach lunge - 40secs.
 Knee crunch right & left - 40secs. (Repeat 3x)

Cool down
 Walking - 40secs.
 Head rolls - 30secs.
 Triceps stretch - 30secs.
 Arm and leg raise - 40secs.
 Child’s pose - 40secs.
 Cobra pose - 30secs.
Saturday

Week 3

Days
Highlight List your chosen Physical Duration (time or
your chosen Activities (PA) number of repetitions
days per PA)

Sunday
Monday Warm up
 Jog on spot - 30secs.
 Jumping Jack - 30secs.
 Walk down to Plank - 30secs.
 Side reach - 30secs.
 Butt Kicks - 30secs.
 High Knees - 30secs.
 Lateral Slide - 30secs.

Workout
 Squat and punch - 40secs.
 Squat + triceps squeeze - 40secs.
 Lunge - 40secs.
 Jump twist - 40secs.
 Slow Mountain Climber - 40secs.
 Silent Burpees - 40secs.
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  Knee tap (L) - 40secs.
 Knee tap (R) - 40secs. (Repeat 3x)
Cool down
 Triceps stretch (Left & righ) - 30secs.
 Head rolls 30secs.
 Chest opener with bend - 30secs.
 Lateral slide - 30secs.
 Child’s pose - 30secs.
Tuesday
Wednesday Warm up
 Walking - 30secs.
 Shoulder Roll - 30secs.
 Open Shoulder - 30secs.
 Lateral Slide - 30secs.
 Knee Hug - 30secs.
 Ankle Circle - 30secs.

Workout
 Jump Twist - 40secs.
 Squat with cross elbow - 40secs.
 Squat and punch - 40secs.
 High Knee Pull - 40secs.
 Standing Ab Bikes - 40secs.
 Slow mountain climber - 40secs.
 Crunch - 40secs.
 Silent Burpees - 40secs. (Repeat 3x)

Cool down
 Head rolls - 30secs.
 Shoulder rolls - 30secs.
 Windmill - 30secs.
 Side to side squat - 30secs.
 Pigeon pose - 30secs.
 Child’s pose - 30secs.
 Cobra pose - 30secs.
Thursday
Friday Warm up
 Jog on Spot - 30secs.
 Arm stretch - 30secs.
 Side Bend - 30secs.
 Knee Hug - 30secs.
 Butt Kicks - 30secs.
 Lateral Slide - 30secs.

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 Workout
 Lunges - 40secs.
 Squat - 40secs.
 Squat + triceps squeeze - 40secs.
 Quick feet + punch - 40secs.
 2x jumps + 2x box - 40secs.
 Slow bicycle crunch - 40secs.
 Slow Mountain Climber - 40secs.
 Plank - 40secs. (Repeat 3x)

Cool down
 Head rolls - 30secs.
 Shoulder rolls - 30secs.
 Arms stretch - 30secs.
 Pigeon pose - 30secs.
 Child’s pose - 30secs.
 Cat-cow - 30secs.
Saturday

Week 4

Days
Highlight List your chosen Physical Duration (time or
your chosen Activities (PA) number of repetitions
days per PA)

Sunday
Monday Warm up
 Jog on spot - 30secs.
 Arms circle - 30secs.
 Triceps stretch - 30secs.
 Lateral Slide - 30secs.
 Butt kicks - 30secs.
 Ankle Circle - 30secs.

Workout
 High Knee Pull - 45secs.
 Knee tap (L) - 45secs.
 Knee tap (R) - 45secs.
- 45secs.
 Arm reach lunge
- 45secs.
 Superman
- 45secs.
 Slow mountain climber
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  Silent Burpees - 45secs.
 Plank - 45secs. (Repeat 3x)

Cool down
 Open shoulders - 30secs.
 Chest opener w/ bend - 30secs.
 Torso turn - 30secs.
 Child’s pose - 30secs.
 Cobra pose - 30secs.
Tuesday
Wednesday Warm up
 Head rolls - 30secs.
 Shoulder Rolls - 30secs.
 Arms stretch - 30secs.
 Lateral Slide - 30secs.
 Jumping Jacks - 30secs.
 Butt Kicks - 30secs.

Workout
 Jump twist - 45secs.
 2x jumps + 2x box - 45secs.
 Squat - 45secs.
 Lunges - 45secs.
 Standing Ab Bikes - 45secs.
 Slow Bicycle Crunch - 45secs.
 Slow mountain climber - 45secs.
 Plank - 45secs. (Repeat 3x)

Cool down
 Open shoulders - 30secs.
 Squat and reach - 30secs.
 Cat-cow - 30secs.
 Arm and leg raise - 30secs.
 Child’s pose - 30secs.
Thursday
Friday Warm up
 Walking - 40secs.
 Jog on spot - 40secs.
 Jumping jacks - 40secs.
 Butt Kicks - 30secs.
 High Knee - 30secs.

Workout
 Parcel up & down - 45secs.
 Reach + floor tap - 45secs.
 Squat and punch - 45secs.
 High Knee Pull - 45secs.

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  Knee tap (L) - 45secs.
 Knee tap (R) - 45secs.
 Superman - 45secs.
 Silent Burpees - 45secs. (Repeat 3x)

Cool down
 Calf stretch twist - 40secs.
 Torso Turn - 40secs.
 Open Shoulders - 30secs.
 Chest opener with bend - 30secs.
 Child’s pose - 40secs.
 Cobra pose - 30secs.
Saturday

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