FITT PLAN

Briyle Neathan O.Valenzuela

BT 208

Objective:
 Improve cardiovascular health through regular aerobic exercises that strengthen the heart and
lungs.
 Build muscle and gain strength using accessible bodyweight and resistance-based workouts.
 Improve flexibility and mobility to support functional movement and injury prevention.
 Increase endurance and stamina by gradually increasing workout duration and intensity.
 Establish a consistent workout routine that is realistic, inclusive, and sustainable for all group
members.

Goal:
The goal of this one-month FITT Plan is to improve overall physical fitness by enhancing cardiovascular
health, building muscle strength, increasing flexibility and mobility, boosting endurance and stamina, and
developing a consistent and sustainable workout routine that supports long-term wellness for all
participants.

Explanation:
This one-month FITT plan is designed to improve overall physical fitness through structured, progressive
exercises. The plan integrates aerobic, strength, and flexibility training while accommodating the unique
health conditions of certain members, such as asthma. Simple equipment like chairs and walls ensures
accessibility. Each workout includes warm-up, main exercises, breathing intervals, and cool-down.
Intensity and duration gradually increase each week to promote growth in cardiovascular health, strength,
flexibility, and endurance while building consistent exercise habits.
Weekly Breakdown:
Week 1:
Aspect Details
Establish foundational movement patterns and build exercise consistency
Focus with moderate-intensity workouts targeting major muscle groups and
cardiovascular fitness.
Warm-up & 5 minutes low-intensity warm-up (e.g., arm circles, marching in place) and 5
Cooldown minutes cooldown (e.g., stretches, deep breathing) daily.
Moderate-intensity exercises such as step-ups, wall push-ups, glute bridges,
Aerobic &
calf raises, and leg-focused movements to enhance muscular endurance and
Strength Training
cardiovascular health.
Volume & 3 sets of 10-15 reps for most exercises, providing a balanced challenge
Intensity suitable for beginners or those returning to fitness.
Flexibility & Cooldown stretches including seated toe touches, shoulder stretches, and
Mobility forward bends to improve flexibility and reduce injury risk.
Build a sustainable exercise habit, improve muscle strength and endurance,
Goal enhance cardiovascular health, and increase overall mobility with safe,
accessible exercises.

Week 2
Aspect Details
Continue building strength and endurance with moderate-intensity exercises
Focus
focusing on lower and upper body muscles.
Daily 5-minute low-intensity warm-up (e.g., jumping jacks, arm swings, neck
Warm-up &
rolls) and 5-minute cooldown (e.g., toe touch, shoulder stretch, deep
Cooldown
breathing).
Aerobic & Moderate-intensity workouts include wall sits, chair dips, standing calf raises,
Strength step-ups, wall push-ups, chair squats, and seated leg lifts. Target both
Training muscular endurance and cardiovascular health.
Volume & Exercises structured in 3 sets of 10-15 reps, maintaining moderate intensity to
Intensity build strength safely and improve stamina.
Flexibility & Cooldown stretches such as toe touch stretch, shoulder stretch, and deep
Mobility breathing promote recovery and increase flexibility.
Enhance muscular strength and endurance, maintain cardiovascular health,
Goal
improve flexibility, and develop consistent exercise habits.
Week 3
Aspect Details
Continue improving muscular strength and endurance with a focus on leg and
Focus
upper body exercises, plus cardiovascular support.
Warm-up & Daily 5-minute low-intensity warm-up (e.g., arm circles, neck rolls, light jog)
Cooldown and 5-minute cooldown (e.g., deep breathing, shoulder stretch, toe touch).
Aerobic & Moderate-intensity workouts include chair squats, seated leg extensions, side
Strength lunges, wall push-ups, glute bridges, step-ups, standing calf raises, and chair
Training dips. 3 sets of 10-15 reps each.
Volume & Exercises maintain a moderate intensity, supporting endurance building with
Intensity consistent volume through 3 sets per exercise.
Flexibility & Cooldown activities encourage flexibility and relaxation, reducing risk of
Mobility injury and improving recovery.
Enhance endurance and muscle strength, support cardiovascular fitness, and
Goal
promote a sustainable exercise routine.

Week 4
Aspect Details
Consolidate strength gains and maintain endurance with varied compound
Focus
exercises targeting legs and upper body.
Daily 5-minute low-intensity warm-up (arm circles, arm swings, neck rolls,
Warm-up &
light jog) and 5-minute cooldown (toe touch, shoulder stretch, deep breathing,
Cooldown
seated forward bend).
Aerobic & Moderate-intensity exercises including step-ups, side lunges, wall sit, glute
Strength bridges, seated leg lifts, wall push-ups, chair dips, standing calf raises, and
Training chair squats. Volume varies 3 sets of 10-15 reps.
Volume & Moderate intensity maintained across workouts to sustain endurance and
Intensity muscle tone; emphasis on balanced workload throughout the week.
Flexibility &
Focused cooldowns to enhance flexibility, relaxation, and recovery.
Mobility
Maintain consistent moderate-intensity training to promote strength,
Goal
endurance, and overall fitness.

Monthly FITT Plan (Monday to Sunday)

Week 1
Monday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes March in Place (Warm-up)
Moderate 3 x 12 Step-ups
Moderate 3 x 15 Glute Bridges
Moderate 2 x 10 Standing Leg Curls
Low 5 minutes Seated Toe Touch (Cooldown)

Tuesday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes Arm Swings (Warm-up)
Moderate 3 x 10 Wall Push-ups
Moderate 3 x 12 Seated Leg Extensions
Low 5 minutes Shoulder Stretch (Cooldown)

Wednesday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Circles (Warm-up)
Moderate 3 x 15 Calf Raises
Moderate 3 x 10 Wall Sit
Moderate 3 x 12 Seated Leg Lifts
Low 5 minutes Seated Forward Bend (Cooldown)

Thursday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Light Jog (Warm-up)
Moderate 3 x 10 Step-ups
Moderate 3 x 12 Chair Dips
Moderate 3 x 15 Glute Bridges
Low 5 minutes Deep Breathing (Cooldown)

Friday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Neck Rolls (Warm-up)
Moderate 3 x 10 Side Lunges
Moderate 3 x 12 Wall Push-ups
Moderate 3 x 15 Standing Calf Raises
Frequency (Minutes) Intensity Time (Sets/Reps) Type
Low 5 minutes Toe Touch Stretch (Cooldown)

Saturday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Circles (Warm-up)
Moderate 3 x 12 Chair Squats
Moderate 3 x 15 Step-ups
Moderate 3 x 10 Seated Leg Lifts
Low 5 minutes Breathing Exercise (Cooldown)

Sunday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Side Steps (Warm-up)
Moderate 3 x 15 Glute Bridges
Moderate 3 x 12 Wall Push-ups
Moderate 3 x 10 Step-ups
Low 5 minutes Shoulder Stretch (Cooldown)

Week 1 Conclusion:

Week 1 established the foundation of the FITT plan, introducing the body to consistent activity
with moderate intensity and simple movements. It focused on developing form, building baseline
endurance, and reinforcing the habit of regular exercise. Some muscle soreness may have
occurred, signaling activation of underused muscle groups.

Week 2

Monday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Jumping Jacks (Warm-up)
Moderate 3 x 12 Wall Sit
Moderate 3 x 10 Chair Dips
Frequency (Minutes) Intensity Time (Sets/Reps) Type
Moderate 3 x 15 Standing Calf Raises
Low 5 minutes Toe Touch Stretch (Cooldown)

Tuesday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Swings (Warm-up)
Moderate 3 x 12 Seated Leg Extensions
Moderate 3 x 15 Step-ups
Moderate 3 x 10 Wall Push-ups
Low 5 minutes Shoulder Stretch (Cooldown)

Wednesday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Neck Rolls (Warm-up)
Moderate 3 x 10 Seated Leg Lifts
Moderate 3 x 12 Chair Squats
Moderate 3 x 15 Side Lunges
Low 5 minutes Deep Breathing (Cooldown)

Thursday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Circles (Warm-up)
Moderate 3 x 12 Glute Bridges
Moderate 3 x 15 Step-ups
Moderate 3 x 10 Chair Dips
Low 5 minutes Toe Touch Stretch (Cooldown)

Friday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes March in Place (Warm-up)
Moderate 3 x 12 Wall Push-ups
Moderate 3 x 10 Seated Leg Lifts
Moderate 3 x 15 Standing Leg Curls
Frequency (Minutes) Intensity Time (Sets/Reps) Type
Low 5 minutes Breathing Exercise (Cooldown)

Saturday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Neck Rolls (Warm-up)
Moderate 3 x 10 Chair Squats
Moderate 3 x 15 Step-ups
Moderate 3 x 12 Glute Bridges
Low 5 minutes Shoulder Stretch (Cooldown)

Sunday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Swings (Warm-up)
Moderate 3 x 10 Standing Calf Raises
Moderate 3 x 12 Chair Dips
Moderate 3 x 15 Step-ups
Low 5 minutes Toe Touch Stretch (Cooldown)

Week 2 Conclusion:

Week 2 built on the momentum of Week 1 with slightly more varied and challenging workouts.
There was noticeable improvement in stamina and coordination, and exercises became easier to
perform with proper form. This week solidified the routine and boosted motivation through
visible progress and increased energy levels.

Week 3

Monday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Circles (Warm-up)
Moderate 3 x 10 Chair Squats
Moderate 3 x 12 Seated Leg Extensions
Moderate 3 x 15 Side Lunges
Low 5 minutes Deep Breathing (Cooldown)
Tuesday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes Neck Rolls (Warm-up)
Moderate 3 x 15 Wall Push-ups
Moderate 3 x 12 Glute Bridges
Low 5 minutes Shoulder Stretch (Cooldown)

Wednesday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Light Jog (Warm-up)
Moderate 3 x 10 Seated Leg Lifts
Moderate 3 x 15 Step-ups
Moderate 3 x 12 Standing Calf Raises
Low 5 minutes Breathing Exercise (Cooldown)

Thursday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes March in Place (Warm-up)
Moderate 3 x 12 Wall Sit
Moderate 3 x 10 Chair Dips
Low 5 minutes Toe Touch Stretch (Cooldown)

Friday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes Arm Swings (Warm-up)
Moderate 3 x 15 Step-ups
Moderate 3 x 12 Glute Bridges
Low 5 minutes Seated Forward Bend (Cooldown)

Saturday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes Arm Circles (Warm-up)
Moderate 3 x 12 Chair Squats
Frequency (Minutes) Intensity Time (Sets/Reps) Type
Moderate 3 x 15 Standing Leg Curls
Low 5 minutes Deep Breathing (Cooldown)

Sunday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes Side Steps (Warm-up)
Moderate 3 x 12 Seated Leg Extensions
Moderate 3 x 15 Chair Dips
Low 5 minutes Breathing Exercise (Cooldown)

Week 3 Conclusion:

Week 3 marked a noticeable improvement in overall performance, showcasing increased

endurance and better form during each session. More complex movements and longer durations
were introduced to challenge the body further. Recovery times improved, and the routine felt
more natural and efficient.

Week 4

Monday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Circles (Warm-up)
Moderate 3 x 15 Step-ups
Moderate 3 x 12 Side Lunges
Moderate 3 x 10 Wall Sit
Low 5 minutes Toe Touch Stretch (Cooldown)

Tuesday
Frequency (Minutes) Intensity Time (Sets/Reps) Type
40 minutes Low 5 minutes Arm Swings (Warm-up)
Moderate 3 x 12 Glute Bridges
Moderate 3 x 10 Seated Leg Lifts
Moderate 3 x 15 Wall Push-ups
Low 5 minutes Shoulder Stretch (Cooldown)

Wednesday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes Neck Rolls (Warm-up)
Moderate 3 x 12 Chair Dips
Moderate 3 x 15 Standing Calf Raises
Low 5 minutes Deep Breathing (Cooldown)

Thursday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Circles (Warm-up)
Moderate 3 x 10 Step-ups
Moderate 3 x 12 Seated Leg Lifts
Moderate 3 x 15 Side Lunges
Low 5 minutes Seated Forward Bend (Cooldown)

Friday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

30 minutes Low 5 minutes March in Place (Warm-up)
Moderate 3 x 12 Chair Squats
Moderate 3 x 15 Glute Bridges
Low 5 minutes Shoulder Stretch (Cooldown)

Saturday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Light Jog (Warm-up)
Moderate 3 x 12 Wall Push-ups
Moderate 3 x 15 Step-ups
Moderate 3 x 10 Standing Calf Raises
Low 5 minutes Breathing Exercise (Cooldown)
Sunday

Frequency (Minutes) Intensity Time (Sets/Reps) Type

40 minutes Low 5 minutes Arm Swings (Warm-up)
Moderate 3 x 15 Chair Dips
Moderate 3 x 10 Side Lunges
Moderate 3 x 12 Glute Bridges
Low 5 minutes Deep Breathing (Cooldown)

Week 4 Conclusion:

Week 4 finalized the 4-week FITT plan with enhanced focus on endurance and consistency. The
body demonstrated stronger adaptation to exercise stress, and the variety helped prevent
boredom. This week served as a successful culmination, preparing the way for more advanced
training or maintenance routines moving forward.