Body Composition

Flexibility
Muscular Endurance
COMPONENTS

Muscular Strength
Cardiorespiratory

Endurance
ACTIVIT
IES 6

2.
1.

6
ACTIVITIES
OVERALL PROGRAM PLAN (JULY 3- 9) COMPONENTS FREQUENCY

TIMETIME (mins)
ACTIVITIES COMPONENTS FREQUENCY

Intensity
INTENSITY
Endurance
Cardiorespiratory

Muscular

Muscular

Flexibility

BodyBody

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
Endurance
Cardiorespiratory

Muscular

Muscular

Flexibility

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
Composition
Composition
Strength

Endurance
Strength

Endurance
1.
1. Push-up and Rotation 81 60
2. %
2. Scissor Kicks 66 16
3. %
3. Teaser 72 20
4. %
4. Hamstring Stretch Standing 50 30
5. %
5. Side Stretch 31 10
6. %
6. Alternating Push-up Plank 72 30
%

OVERALL PROGRAM PLAN (JULY 10-16)

ACTIVITIES COMPONENTS FREQUENCY

INTENSITY

TIME (mins)
Endurance
Cardiorespiratory

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1. Jumping Jacks Sunday 76 30

%
2. T Raise 45 20
%
3. Reverse Plank 66 60
%
4. Sit-up 63 30
%
5. Spine Stretch Forward 55 30
%
6. Swimming Cardio 78 30
%
 OVERALL PROGRAM PLAN (JULY 17-23)
ACTIVITIES COMPONENTS FREQUENCY

INTENSITY

TIME (mins)
Endurance
Cardiorespiratory

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
1. Double Leg Kick 60 60
%
2. Wall Push- ups 56 40
%
3. Jumping Jacks 76 24
%
4. Running in Place 85 160
%
5.

6.

OVERALL PROGRAM PLAN (JULY 24-30)

ACTIVITIES COMPONENTS FREQUENCY

INTENSITY

TIME (mins)
Endurance
Cardiorespiratory

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1. Rear Lunges Sunday 57 20

%
2. Mountain Climbers Cardio 88 60
%
3. Side Leg Lifts 76 35
%
4. Calf Stretch 45 25
%
5. High Knees 77 45
%
6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.
 TIME TIME
INTENSITY INTENSITY
Sunday Sunday
Saturday Saturday
Friday Friday
Thursday Thursday
Wednesday Wednesday
FREQUENCY

FREQUENCY
Tuesday Tuesday
Monday Monday
Body Composition Body Composition
Flexibility Flexibility
Muscular Endurance Muscular Endurance
COMPONENTS

COMPONENTS
Muscular Strength Muscular Strength
Cardiorespiratory Cardiorespiratory
Endurance Endurance
OVERALL PROGRAM PLAN

OVERALL PROGRAM PLAN

ACTIVITIES

ACTIVITIES
1.

2.

3.

4.

5.

6.

1.

2.

3.

4.

5.

6.