1st Quarter Individual Physical Fitness Program

Week 1 and 2
I.

II.

III.

Details
A. Component:
Leg Power and Cardio Vascular Endurance
B. Objectives:
After doing repetitive workouts, improvements in terms of leg power
and cardio vascular endurance will be seen and felt by the person.
C. Days: T, TH, S
D. Time: Weekdays: between 8:00pm to 11:00pm
Weekends: 10:00am to 11:00am; between 5:00pm to 7:00pm
Warm-ups and Stretching
Forward lunges repeat 15 times for each leg
Squat jumps 10 repetitions
Pendulum 10 repetitions
Supplementary Activity
A. Title
Burpees
B. Procedure
1. From a standing position, drop down vertically and place both
hands on the ground on either side of the foot.
2. In one clean motion bring the feet back, so you are now in a
pushup position
3. In one clean motion, take both feet back to between the hands.
4. From the bottom position, jump up tall and return to a standing
position.
5. Repeat Step 1.
C. Pictures:

D. Recommendations: Try to do 13 or more burpees in just 20 seconds for

better results. Be hydrated before and after the routine. Do 2 to 3 sets of
13 reps per day.
Week 3
I.

II.

III.

Details
A. Component:
Abdominal and arm strength
B. Objectives:
After doing repetitive workouts, the person who will be doing the
workout is expected to improve their upper body muscular strength.
C. Days: T, Th, F, S, Sun
D. Time: Weekdays: between 7:00pm to 10:00pm
Weekends: 10:00am to 11:00am; 5:00pm to 6:00pm
Warm-ups and Stretching
Arm circles 16 repetitions; clockwise & counter-clockwise
Arm swings 16 repetitions; clockwise & counter-clockwise
Hip circles 10 repetitions; clockwise & counter-clockwise
Jumping jacks 10 repetitions
Side bends 5 repetitions for each side
Supplementary Activity
A. Title
Triceps Dip
B. Procedure
1. Position your hands shoulder-width apart on a secured bench or
stable chair.
2. Slide your butt off the front of the bench with your legs extended
out in front of you.
3. Straighten your arms, keeping a little bend in your elbows to keep
tension on your triceps and off your elbow joints.
4. Slowly bend your elbows to lower your body toward the floor until
your elbows are at about a 90-degree angle. Be sure to keep your
back close to the bench.
5. Once you reach the bottom of the movement, press down into the
bench to straighten your elbows, returning to the starting position.
This completes one rep.

6. Keep your shoulders down as you lower and raise your body. You
can bend your legs to modify this exercise.
7. Repeat Step 1
C. Pictures:

D. Recommendations: D it for 15 to 20 reps per set and aim to do 2 to 3 sets

Week 4
IV.

V.

VI.

Details
A. Component:
Speed and Leg power
B. Objectives:
After doing repetitive workouts, the person will have increased
speed as well as leg power.
C. Days: T, Th, S, Sun
D. Time: Weekdays: between 7:00pm to 10:00pm
Weekends: 9:00am to 11:00am
Warm-ups and Stretching
High Knees 16 repetitions
Butt Kicks 16 repetitions
Walking lunges 16 repetitions
Single leg ventral jump 10 repetitions each leg
Single leg lateral jump 10 repetitions each leg
Supplementary Activity
A. Title
Mountain Climbers
B. Procedure

1. Start on your hands and toes, in a push up position.

2. Hold this position and bring one knee up as far underneath your
body and towards your chest as you can. At the top of the motion,
let your foot tap the ground briefly
3. Push off from the ground with both feet simultaneously, switching
the positions of your legs so that the opposite foot is now tapping
the ground under your body while the other leg is extended. Keep
the motion.
C. Pictures:

D. Recommendations: The shorter the time between the alternating leg

positions, (extended and tapping) the harder the exercise. Continue to
alternate legs without dropping out of the push up position for a set
period of time or a set number of repetitions. Do this for 15 reps. Aim to do
2 to 3 sets per day.
Week 5
IV.

Details
A. Component:
Leg Power and Cardio Vascular Endurance
B. Objectives:
After doing repetitive workouts, improvements in terms of leg power
and cardio vascular endurance will be seen and felt by the person.
C. Days: T, W, TH, S, Sun
D. Time: Weekdays: between 8:00pm to 11:00pm

V.

VI.

Weekends: 10:00am to 11:00am; between 5:00pm to 7:00pm

Warm-ups and Stretching
Forward lunges repeat 15 times for each leg
Squat jumps 10 repetitions
Pendulum 10 repetitions
Supplementary Activity
A. Title
Burpees
B. Procedure
1. From a standing position, drop down vertically and place both
hands on the ground on either side of the foot.
2. In one clean motion bring the feet back, so you are now in a
pushup position
3. In one clean motion, take both feet back to between the hands.
4. From the bottom position, jump up tall and return to a standing
position.
5. Repeat Step 1.
C. Pictures:

D. Recommendations: Try to do 18 or more burpees in just 20 seconds for

better results. Be hydrated before and after the routine. Do 3 to 4 sets of
18 reps per day.
Week 6
VII.

Details
A. Component:
Speed and Leg power
B. Objectives:
After doing repetitive workouts, the person will have increased
speed as well as leg power.
C. Days: M, T, W, F, S, Sun
D. Time: Weekdays: between 7:00pm to 10:00pm

VIII.

IX.

Weekends: 10:00am to 11:00am; 5:00pm to 6:00pm

Warm-ups and Stretching
High Knees 16 repetitions
Butt Kicks 16 repetitions
Walking lunges 16 repetitions
Single leg ventral jump 10 repetitions each leg
Single leg lateral jump 10 repetitions each leg
Supplementary Activity
A. Title
Mountain Climbers
B. Procedure
1. Start on your hands and toes, in a push up position.
2. Hold this position and bring one knee up as far underneath your
body and towards your chest as you can. At the top of the motion,
let your foot tap the ground briefly
3. Push off from the ground with both feet simultaneously, switching
the positions of your legs so that the opposite foot is now tapping
the ground under your body while the other leg is extended. Keep
the motion. Do this for 25 reps. Aim to do 3 to 4 sets per day.
C. Pictures:

D. Recommendations: The shorter the time between the alternating leg

positions, (extended and tapping) the harder the exercise. Continue to
alternate legs without dropping out of the push up position for a set

period of time or a set number of repetitions. Do this for 20 reps. Aim to do

3 to 4 sets per day.

Week 7
X.

XI.

XII.

Details
A. Component:
Abdominal and arm strength
B. Objectives:
After doing repetitive workouts, the person who will be doing the
workout is expected to improve their upper body muscular strength.
C. Days: M, T, Th, F, S, Sun
D. Time: Weekdays: between 7:00pm to 10:00pm
Weekends: 10:00am to 11:00am; 5:00pm to 6:00pm
Warm-ups and Stretching
Arm circles 16 repetitions; clockwise & counter-clockwise
Arm swings 16 repetitions; clockwise & counter-clockwise
Hip circles 10 repetitions; clockwise & counter-clockwise
Jumping jacks 10 repetitions
Side bends 5 repetitions for each side
Supplementary Activity
A. Title
Triceps Dip
B. Procedure
1. Position your hands shoulder-width apart on a secured bench or
stable chair.
2. Slide your butt off the front of the bench with your legs extended
out in front of you.
3. Straighten your arms, keeping a little bend in your elbows to keep
tension on your triceps and off your elbow joints.
4. Slowly bend your elbows to lower your body toward the floor until
your elbows are at about a 90-degree angle. Be sure to keep your
back close to the bench.

5. Once you reach the bottom of the movement, press down into the
bench to straighten your elbows, returning to the starting position.
This completes one rep.
6. Keep your shoulders down as you lower and raise your body. You
can bend your legs to modify this exercise.
7. Repeat Step 1

C. Pictures:

D. Recommendations: D it for 20 reps per set and aim to do 3 to 5 sets

Individual
Physical
Fitness
Program

Ian Benedict G. Valencia

10 - AOM