EXERCISE PROGRAM FOR 1 WEEK

NAME: RITZEL ANNE T. BELARDO BSIT1A

WEIGHT: 76

GOAL: My goal is to achieve the flexibility required to perform a split within

one week. I will track my progress by measuring how much further I can
stretch each day, ensuring my goal is realistic and attainable with consistent
practice and stretching.
FREQUENCY: Since I am a beginner, I will exercise 4 times a week—on
Monday, Wednesday, Friday and Sunday. This schedule allows for rest days in
between, which is important for recovery. I will focus on stretching and
flexibility exercises during each session, making sure not to overdo it and
ensuring steady progress."
INTENSITY: Since I'm just starting, I will focus on low intensity, performing 10
repetitions for 2 sets. This will help me gradually build flexibility without
overexerting myself. As I progress, I can increase the intensity to moderate
or high as my flexibility improves."
TYPE: Since my goal is to improve flexibility, the type of exercises I will focus
on are stretching exercises. These will help target the muscles.
TIME: Since I'm a beginner, I will exercise for 30 minutes per session. This
will give me enough time to properly warm up, perform stretching exercises,
and cool down without overexerting myself.
 DAY
Monday  1st Part: Warm-up and
Stretching
"I will start each session with a
10-15 minute warm-up to
prepare my body for
stretching and avoid injury.
This warm-up will include light
cardio (such as jogging in
place or jumping jacks) for 5-7
minutes, followed by dynamic
stretches
2nd Part: Exercise Proper
(Flexibility Focus)
Forward Fold Stretch Butterfly
Stretch, Lunge Stretch, Pigeon
Pose, Straddle Stretch.
3rd Part: Cool Down
Gentle Walking or Marching in
Place, Deep Breathing Exercises, Gentle
Static Stretches

Tuesday Rest Day

Wednesday 1st Part: Warm-up and
Stretching
"I will begin each session with a 10-
15 minute warm-up to prepare my
muscles and joints for the flexibility
exercises. The warm-up will consist
of 5-7 minutes of light cardio, such
as jogging in place or jumping jacks,
to increase my heart rate and get
my body warmed up.
2nd Part: Exercise Proper
"These exercises will include the
Forward Fold Stretch to target my
hamstrings and lower back, the
Butterfly Stretch to open up my
inner thighs and groin, the Lunge
Stretch to stretch my hip flexors and
quadriceps, the Seated Straddle
Stretch to increase flexibility in my
inner thighs and hamstrings, Pigeon
Pose to stretch my hips, glutes, and
 lower back, the Standing Hamstring
Stretch to deepen the stretch in my
hamstrings, and Lying Leg Raises to
stretch my hip flexors and improve
leg mobility.”

3rd part Cool Down

I will do deep breathing exercises for
2 minutes to help calm my body and
reduce any muscle tension.

Thursday Rest Day

Friday 1st Part: Warm-up and
Stretching
Dynamic Stretching (5-7 Minutes)
prepares my body for movement
and improves mobility.
2nd Part: Exercise Proper

Once the upper body is complete, shift

to core exercises to strengthen the abs
and improve stability. Perform a plank
for 30 to 45 seconds, followed by three
sets of 20 bicycle crunches (10 per
side) and three sets of 12 leg raises.
After completing the strength section,
incorporate cardiovascular training to
improve endurance and burn fat.

3rd part Cool Down

with gentle movements such as walking

in place or slow marching for about one
to two minutes to gradually lower your
heart rate. Then, proceed with
stretching exercises to relax your
muscles and improve flexibility

Saturday Rest Day

Sunday
1st Part: Warm-up and
Stretching
perform a proper warm-up and
stretching routine to prepare the body
for physical activity. Warming up
increases blood flow, raises body
temperature, and loosens the muscles,
reducing the risk of injuries.

2nd Part: Exercise Proper

lower body exercises to build leg
strength and stability. Perform three
sets of 12 squats, ensuring proper form
by keeping the knees aligned with the
toes and the back straight. Follow this
with three sets of 10 lunges per leg,
stepping forward and lowering the back
knee close to the ground. Complete the
lower body workout with three sets of
15 glute bridges, lying on your back
with knees bent and lifting the hips
towards the ceiling.
3rd part Cool Down
Start with light movements such as
walking in place or slow marching for
one to two minutes to gradually lower
the heart rate. Then, proceed with
static stretching exercises to relax the
muscles and improve flexibility.
 MEAL PLAN FOR 1 WEEK
WEIGHT: 76
BUDGET PER DAY: Budget per day is 200 pesos.
TARGET CALORIE INTAKE PER DAY: Calorie intake is 2,000 calories a day

DAY BUDGET CALORIES

Monday  BREAKFAST 100 1509 calories
-Hot black
coffee
-1 slice bread
-Banana
-2 boiled eggs
 LUNCH
- ½ cup of rice
-1 boiled egg
 DINNER
-1 cup of rice
-200 calories of
adobo
 SNACK
- 1 skyflakes
- Hot black
coffee
Tuesday  BREAKFAST 200 2021
-2 slice bread
- 1 boiled egg
-Hot black
coffee
 LUNCH
- 156 cal of
fried chicken
-1 cup of rice

 DINNER
-1/2 cup of rice
-1 boiled egg
-1 hotdog
 SNACK
-1 Fita
-Hot black
coffee
Wednesday  BREAKFAST 126 1500
-1cup of rice
-soup
 LUNCH
- ½ cup of rice
 -100 cal of
chicken
-99 cal of fried
potato
 DINNER
-1 cup of rice
- 1 sunny side
up egg
-Hot black
coffee

Thursday  BREAKFAST 168 2034

-2 skyflakes
-1 cup of 3 in 1
-1 boiled egg
 LUNCH
-1 cup of rice
-125 cal of
adobo
 DINNER
-1 cup of rice
-soup
-12oz of coke
 SNACK
2 boiled egg
Friday  BREAKFAST 245 2102
-Hot black
coffee
-2 skyflakes
-1 boiled egg
 LUNCH
-2 sunny side
up eggs
-1 cup of rice
 DINNER
- hotdog
-Soup
- ½ of rice
 SNACK
- 1 whole apple
-1 bread
Saturday  BREAKFAST 250 2434
- 2 bread
-1 boiled egg
- hot black
coffee
 LUNCH
 -1 cup of rice
-1 tortang
talong
-half of 12oz
coke
 DINNER
-99cal of
chicken
- ½ of rice
 SNACK
-1 junkfoods
Sunday  BREAKFAST 150 1970
-Hot black
coffee
-1 skyflakes
-1 boiled egg
 LUNCH
-123 cal of
paksiw
- ½ of rice
-1 boiled egg
 DINNER
-1 cup of soup
- paksiw
-hot black
coffee