Jianne Ashley D. Tinio
BS Psyc 1-2
ASSESSMENT IN PATHFIT 2
Personal Weekly Workout Plan
Goal: Improve stamina, build basic strength, and maintain overall wellness.
Day 1 - Monday (Aerobic + Gentle Strength)
• Warm-up: 5 minutes of arm swings, neck rolls, and leg stretches
• Aerobic Exercise:
。20-minute brisk walk or light jogging.
• Strength Training:
。Bodyweight Squats - 2 sets of 10 reps
。Knee Push-ups - 2 sets of 8 reps
。Standing Calf Raises - 2 sets of 12 reps
• Cooldown: Stretching (hamstrings, arms, shoulders)
Day 2 - Tuesday (Aerobic Focus)
• Warm-up: Dynamic stretching (legs, arms)
• Aerobic Exercise:
。25-minute walk or dance workout
• Cooldown: Slow breathing + stretching
Day 3 - Wednesday (Rest or Active Recovery)
• Optional: 10-15 mins of light yoga or stretching
