Workout Plan to Reduce Weight
Type Time Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Intensity
(Per week) (No. (No. (No. (No. (No. (No. (No. (Per week)
Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets) Reps./Sets)
Pushups Pushups Pushups Pushups Low to
Pushups 3 minutes (5x) (5x) Rest (10x) Rest (15x) Rest Moderate
Mountain Mountain Mountain Mountain Moderate
Mountain 5 minutes Climbers Climbers Rest Climbers Rest Climbers Rest to High
climbers (30x) (40x) (50x) (60x)
Planks Planks Planks Planks Low to
Planks 8 minutes (1x) Rest (2x) Rest (2x) (3x) Rest Moderate
Squats Squats Squats Squats
Squats 2 minutes (5x) (10x) Rest (10x) Rest (20x) Rest Moderate
Lunges Lunges Lunges Lunges Lunges Moderate
Lunges 4 minutes (30x) (40x) Rest (40x) (50x) (60x) Rest to High
WEIANNE FAYE B. RONZALES 11 STEM - EINSTEIN
WEEK 1: WEEK 2:
Warm-up: Warm-up:
•Jumping Jack • Jumping Jack
•Knee pull in •Knee pull in
•Stretching •Stretching
Cool Down: 5 minutes. Cool Down: 5 minutes
Reflection:
•Exercise brings me joy. It gives me a sense of assurance. It gives me the impression
that everything is achievable if I put my mind to it. It revitalizes me, eases my
thoughts, and is in some ways almost meditative. I’ve learned by doing this exercise
that persistence and patience are necessary for success. Good outcomes take time to
achieve; they are the product of daily diligence and insurance.