PATHFIT2 10 - WEEKS WORKOUT PLAN
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Cardio Focus
Muscukar Strength Focus Flexibility and Recovery
Warm-up (5 mins):
• Quadriceps stretch Warm-up (5 mins): Extended Flexibility Session:
• Hip flexor stretch 30 minutes
• Standing calf stretch
• Lumbar extension • Shoulder rolls REST
Cardio (3 sets, 60 seconds • Adductor stretch
each): • Lower back mobiliser
• Supraspinatus stretch
• Jumping Jacks - 30 reps • Supraspinatus stretch
• High Knees - 20 reps Muscle Strength: (2 sets,
• Jogging in place - 40 Muscle Strength: (2 sets,60
60 seconds each)
reps seconds each)
Cool-down: • Push Ups - 10 reps
• Push Ups - 10 reps
• Walking 5 mins • Bodyweight Squats - 15
• Bodyweight Squats - 15
• Standing calf stretch reps
reps
• Neck extension
• Lunges - 10 reps (each leg)
• Lunges - 10 reps (each leg)
WEEK 1
Cool-down:
Cool-down:
• Slow jogging 5 mins
• Slow jogging 5 mins
• Biceps stretch
• Biceps stretch
• Triceps stretch
• Triceps stretch
WEEK 2
REST
REST REST
WEEK 3
REST REST
REST
REST
REST
WEEK 4
REST
REST
WEEK 5
REST
REST
REST
REST
WEEK 6
REST
REST
WEEK 7
REST REST
WEEK 8
REST REST
REST
REST REST
WEEK 9
REST
REST
WEEK 10
REST REST
GENERAL REMINDERS:
1. Repeat the sequence (as indicated in Week 1) to the rest of the weeks for the month.
2. For stretching and flexibililty exercises , just specify the number format of the exercises you prefer to include on your routine.
3. For cardio, muscular strength, and abdominal workout exercises , input the number format of the exercise as well as the number of sets and repetitions you did (see the indicated note on
each exercise).
4. Keep in mind to utilize and incorporate the FITT Principle for your workout plan.
5. Take time to assess all of the exercises provided to align them to your physical capabilities. Make progress and work proficiently.
