EXERCISE PLAN - MONTH OF SEPTEMBER

Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
Hamstring Stretch (1 min) Hamstring Stretch (1 min) Hamstring Stretch (1 min) Hamstring Stretch (1 min) Hamstring Stretch (1 min)
Hip Flexor Stretch (1 min) Hip Flexor Stretch (1 min) Hip Flexor Stretch (1 min) Hip Flexor Stretch (1 min) Hip Flexor Stretch (1 min)
Cross-Body Shoulder Stretch (1 min) Cross-Body Shoulder Stretch (1 min) Cross-Body Shoulder Stretch (1 min) Cross-Body Shoulder Stretch (1 min) Cross-Body Shoulder Stretch (1 min)
Back and Shoulder Stretch (1 min) Back and Shoulder Stretch (1 min) Back and Shoulder Stretch (1 min) Back and Shoulder Stretch (1 min) Back and Shoulder Stretch (1 min)
Quadriceps Stretch (1 min) Quadriceps Stretch (1 min) Quadriceps Stretch (1 min) Quadriceps Stretch (1 min) Quadriceps Stretch (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 1 & WEEK 2

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Squats (2 sets, 10 reps) Squats (2 sets, 10 reps) Squats (2 sets, 10 reps) Squats (2 sets, 10 reps) Squats (2 sets, 10 reps) ROTC
Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps)
Lunges (2 sets, 10 reps per leg) Lunges (2 sets, 10 reps per leg) Lunges (2 sets, 10 reps per leg) Lunges (2 sets, 10 reps per leg) Lunges (2 sets, 10 reps per leg)
Plank (2 sets, 30 secs) Plank (2 sets, 30 secs) Plank (2 sets, 30 secs) Plank (2 sets, 30 secs) Plank (2 sets, 30 secs)
Glute Bridges (2 sets, 10 reps) Glute Bridges (2 sets, 10 reps) Glute Bridges (2 sets, 10 reps) Glute Bridges (2 sets, 10 reps) Glute Bridges (2 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Mountain Climbers (2 sets, 30 secs) Mountain Climbers (2 sets, 30 secs) Mountain Climbers (2 sets, 30 secs) Mountain Climbers (2 sets, 30 secs) Mountain Climbers (2 sets, 30 secs)
Burpees (2 sets, 30 secs) Burpees (2 sets, 30 secs) Burpees (2 sets, 30 secs) Burpees (2 sets, 30 secs) Burpees (2 sets, 30 secs)
Jumping Jacks (2 sets, 1 min) Jumping Jacks (2 sets, 1 min) Jumping Jacks (2 sets, 1 min) Jumping Jacks (2 sets, 1 min) Jumping Jacks (2 sets, 1 min)
Superman (2 sets, 30 secs) Superman (2 sets, 30 secs) Superman (2 sets, 30 secs) Superman (2 sets, 30 secs) Superman (2 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 EXERCISE PLAN - MONTH OF SEPTEMBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Hamstring Stretch (2 sets, 1 min) Hamstring Stretch (2 sets, 1 min) Hamstring Stretch (2 sets, 1 min) Hamstring Stretch (2 sets, 1 min) Hamstring Stretch (2 sets, 1 min)
Hip Flexor Stretch (2 sets, 1 min) Hip Flexor Stretch (2 sets, 1 min) Hip Flexor Stretch (2 sets, 1 min) Hip Flexor Stretch (2 sets, 1 min) Hip Flexor Stretch (2 sets, 1 min)
Cross-Body Shoulder Stretch (2 sets, 1 min) Cross-Body Shoulder Stretch (2 sets, 1 min) Cross-Body Shoulder Stretch (2 sets, 1 min) Cross-Body Shoulder Stretch (2 sets, 1 min) Cross-Body Shoulder Stretch (2 sets, 1 min)
Back and Shoulder Stretch (2 sets, 1 min) Back and Shoulder Stretch (2 sets, 1 min) Back and Shoulder Stretch (2 sets, 1 min) Back and Shoulder Stretch (2 sets, 1 min) Back and Shoulder Stretch (2 sets, 1 min)
Quadriceps Stretch (2 sets, 1 min) Quadriceps Stretch (2 sets, 1 min) Quadriceps Stretch (2 sets, 1 min) Quadriceps Stretch (2 sets, 1 min) Quadriceps Stretch (2 sets, 1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 3 & WEEK 4

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Squats (3 sets, 10 reps) Squats (3 sets, 10 reps) Squats (3 sets, 10 reps) Squats (3 sets, 10 reps) Squats (3 sets, 10 reps) ROTC
Push-Ups (3 sets, 10 reps) Push-Ups (3 sets, 10 reps) Push-Ups (3 sets, 10 reps) Push-Ups (3 sets, 10 reps) Push-Ups (3 sets, 10 reps)
Lunges (3 sets, 10 reps per leg) Lunges (3 sets, 10 reps per leg) Lunges (3 sets, 10 reps per leg) Lunges (3 sets, 10 reps per leg) Lunges (3 sets, 10 reps per leg)
Plank (3 sets, 30 secs) Plank (3 sets, 30 secs) Plank (3 sets, 30 secs) Plank (3 sets, 30 secs) Plank (3 sets, 30 secs)
Glute Bridges (3 sets, 10 reps) Glute Bridges (3 sets, 10 reps) Glute Bridges (3 sets, 10 reps) Glute Bridges (3 sets, 10 reps) Glute Bridges (3 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Mountain Climbers (3 sets, 30 secs) Mountain Climbers (3 sets, 30 secs) Mountain Climbers (3 sets, 30 secs) Mountain Climbers (3 sets, 30 secs) Mountain Climbers (3 sets, 30 secs)
Burpees (3 sets, 30 secs) Burpees (3 sets, 30 secs) Burpees (3 sets, 30 secs) Burpees (3 sets, 30 secs) Burpees (3 sets, 30 secs)
Jumping Jacks (3 sets, 30 secs) Jumping Jacks (3 sets, 30 secs) Jumping Jacks (3 sets, 30 secs) Jumping Jacks (3 sets, 30 secs) Jumping Jacks (3 sets, 30 secs)
Superman (3 sets, 30 secs) Superman (3 sets, 30 secs) Superman (3 sets, 30 secs) Superman (3 sets, 30 secs) Superman (3 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 EXERCISE PLAN - MONTH OF OCTOBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Shoulder Rolls (2 sets, 30 secs) Shoulder Rolls (2 sets, 30 secs) Shoulder Rolls (2 sets, 30 secs) Shoulder Rolls (2 sets, 30 secs) Shoulder Rolls (2 sets, 30 secs)
Cat-Cow Pose (2 sets, 10 reps) Cat-Cow Pose (2 sets, 10 reps) Cat-Cow Pose (2 sets, 10 reps) Cat-Cow Pose (2 sets, 10 reps) Cat-Cow Pose (2 sets, 10 reps)
Standing Spinal Twist (2 sets, 30 secs) Standing Spinal Twist (2 sets, 30 secs) Standing Spinal Twist (2 sets, 30 secs) Standing Spinal Twist (2 sets, 30 secs) Standing Spinal Twist (2 sets, 30 secs)
Pigeon Pose (2 sets, 30 secs) Pigeon Pose (2 sets, 30 secs) Pigeon Pose (2 sets, 30 secs) Pigeon Pose (2 sets, 30 secs) Pigeon Pose (2 sets, 30 secs)
Foot Flex (2 sets, 10 reps) Foot Flex (2 sets, 10 reps) Foot Flex (2 sets, 10 reps) Foot Flex (2 sets, 10 reps) Foot Flex (2 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 1 & WEEK 2

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Tricep Dips (2 sets, 10 reps) Tricep Dips (2 sets, 10 reps) Tricep Dips (2 sets, 10 reps) Tricep Dips (2 sets, 10 reps) Tricep Dips (2 sets, 10 reps) ROTC
Crunches (2 sets, 10 reps) Crunches (2 sets, 10 reps) Crunches (2 sets, 10 reps) Crunches (2 sets, 10 reps) Crunches (2 sets, 10 reps)
Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps)
Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps) Push-Ups (2 sets, 10 reps)
Plank (2 sets, 30 secs) Plank (2 sets, 30 secs) Plank (2 sets, 30 secs) Plank (2 sets, 30 secs) Plank (2 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Wall Push-Ups (2 sets, 30 secs) Wall Push-Ups (2 sets, 30 secs) Wall Push-Ups (2 sets, 30 secs) Wall Push-Ups (2 sets, 30 secs) Wall Push-Ups (2 sets, 30 secs)
Jumping Lunges (2 sets, 10 reps) Jumping Lunges (2 sets, 10 reps) Jumping Lunges (2 sets, 10 reps) Jumping Lunges (2 sets, 10 reps) Jumping Lunges (2 sets, 10 reps)
Lateral Jump (2 sets, 10 reps) Lateral Jump (2 sets, 10 reps) Lateral Jump (2 sets, 10 reps) Lateral Jump (2 sets, 10 reps) Lateral Jump (2 sets, 10 reps)
High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 EXERCISE PLAN - MONTH OF OCTOBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Shoulder Rolls (3 sets, 30 secs) Shoulder Rolls (3 sets, 30 secs) Shoulder Rolls (3 sets, 30 secs) Shoulder Rolls (3 sets, 30 secs) Shoulder Rolls (3 sets, 30 secs)
Cat-Cow Pose (2 sets, 15 reps) Cat-Cow Pose (2 sets, 15 reps) Cat-Cow Pose (2 sets, 15 reps) Cat-Cow Pose (2 sets, 15 reps) Cat-Cow Pose (2 sets, 15 reps)
Standing Spinal Twist (3 sets, 30 secs) Standing Spinal Twist (3 sets, 30 secs) Standing Spinal Twist (3 sets, 30 secs) Standing Spinal Twist (3 sets, 30 secs) Standing Spinal Twist (3 sets, 30 secs)
Pigeon Pose (3 sets, 30 secs) Pigeon Pose (3 sets, 30 secs) Pigeon Pose (3 sets, 30 secs) Pigeon Pose (3 sets, 30 secs) Pigeon Pose (3 sets, 30 secs)
Foot Flex (2 sets, 15 reps) Foot Flex (2 sets, 15 reps) Foot Flex (2 sets, 15 reps) Foot Flex (2 sets, 15 reps) Foot Flex (2 sets, 15 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 3 & WEEK 4

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Tricep Dips (2 sets, 15 reps) Tricep Dips (2 sets, 15 reps) Tricep Dips (2 sets, 15 reps) Tricep Dips (2 sets, 15 reps) Tricep Dips (2 sets, 15 reps) ROTC
Crunches (2 sets, 15 reps) Crunches (2 sets, 15 reps) Crunches (2 sets, 15 reps) Crunches (2 sets, 15 reps) Crunches (2 sets, 15 reps)
Calf Raises (2 sets, 15 reps) Calf Raises (2 sets, 15 reps) Calf Raises (2 sets, 15 reps) Calf Raises (2 sets, 15 reps) Calf Raises (2 sets, 15 reps)
Push-Ups (2 sets, 15 reps) Push-Ups (2 sets, 15 reps) Push-Ups (2 sets, 15 reps) Push-Ups (2 sets, 15 reps) Push-Ups (2 sets, 15 reps)
Plank (3 sets, 30 secs) Plank (3 sets, 30 secs) Plank (3 sets, 30 secs) Plank (3 sets, 30 secs) Plank (3 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Wall Push-Ups (3 sets, 30 secs) Wall Push-Ups (3 sets, 30 secs) Wall Push-Ups (3 sets, 30 secs) Wall Push-Ups (3 sets, 30 secs) Wall Push-Ups (3 sets, 30 secs)
Jumping Lunges (2 sets, 15 reps) Jumping Lunges (2 sets, 15 reps) Jumping Lunges (2 sets, 15 reps) Jumping Lunges (2 sets, 15 reps) Jumping Lunges (2 sets, 15 reps)
Lateral Jump (2 sets, 15 reps) Lateral Jump (2 sets, 15 reps) Lateral Jump (2 sets, 15 reps) Lateral Jump (2 sets, 15 reps) Lateral Jump (2 sets, 15 reps)
High Plank (3 sets, 30 secs) High Plank (3 sets, 30 secs) High Plank (3 sets, 30 secs) High Plank (3 sets, 30 secs) High Plank (3 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 EXERCISE PLAN - MONTH OF NOVEMBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Seated Hamstring (2 sets, 30 secs) Seated Hamstring (2 sets, 30 secs) Seated Hamstring (2 sets, 30 secs) Seated Hamstring (2 sets, 30 secs) Seated Hamstring (2 sets, 30 secs)
Hip Flexor Stretch (2 sets, 30 secs) Hip Flexor Stretch (2 sets, 30 secs) Hip Flexor Stretch (2 sets, 30 secs) Hip Flexor Stretch (2 sets, 30 secs) Hip Flexor Stretch (2 sets, 30 secs)
Standing Calf Stretch (2 sets, 10 reps) Standing Calf Stretch (2 sets, 10 reps) Standing Calf Stretch (2 sets, 10 reps) Standing Calf Stretch (2 sets, 10 reps) Standing Calf Stretch (2 sets, 10 reps)
Active Stretching (2 sets, 10 reps) Active Stretching (2 sets, 10 reps) Active Stretching (2 sets, 10 reps) Active Stretching (2 sets, 10 reps) Active Stretching (2 sets, 10 reps)
Triceps Stretch (2 sets, 10 reps) Triceps Stretch (2 sets, 10 reps) Triceps Stretch (2 sets, 10 reps) Triceps Stretch (2 sets, 10 reps) Triceps Stretch (2 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 1 & WEEK 2

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Goblet Squat (2 sets, 10 reps) Goblet Squat (2 sets, 10 reps) Goblet Squat (2 sets, 10 reps) Goblet Squat (2 sets, 10 reps) Goblet Squat (2 sets, 10 reps) ROTC
Side Leg Raises (2 sets, 10 reps) Side Leg Raises (2 sets, 10 reps) Side Leg Raises (2 sets, 10 reps) Side Leg Raises (2 sets, 10 reps) Side Leg Raises (2 sets, 10 reps)
Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps) Calf Raises (2 sets, 10 reps)
Reverse Lunge (2 sets, 10 reps) Reverse Lunge (2 sets, 10 reps) Reverse Lunge (2 sets, 10 reps) Reverse Lunge (2 sets, 10 reps) Reverse Lunge (2 sets, 10 reps)
Hollow Body Hold (2 sets, 10 reps) Hollow Body Hold (2 sets, 10 reps) Hollow Body Hold (2 sets, 10 reps) Hollow Body Hold (2 sets, 10 reps) Hollow Body Hold (2 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Split Squats (2 sets, 10 reps) Split Squats (2 sets, 10 reps) Split Squats (2 sets, 10 reps) Split Squats (2 sets, 10 reps) Split Squats (2 sets, 10 reps)
Step-Up (2 sets, 30 secs) Step-Up (2 sets, 30 secs) Step-Up (2 sets, 30 secs) Step-Up (2 sets, 30 secs) Step-Up (2 sets, 30 secs)
Dead Bug (2 sets, 30 secs) Dead Bug (2 sets, 30 secs) Dead Bug (2 sets, 30 secs) Dead Bug (2 sets, 30 secs) Dead Bug (2 sets, 30 secs)
Navasana (2sets, 30 secs) Navasana (2sets, 30 secs) Navasana (2sets, 30 secs) Navasana (2sets, 30 secs) Navasana (2sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 EXERCISE PLAN - MONTH OF NOVEMBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Seated Hamstring (3 sets, 30 secs) Seated Hamstring (3 sets, 30 secs) Seated Hamstring (3 sets, 30 secs) Seated Hamstring (3 sets, 30 secs) Seated Hamstring (3 sets, 30 secs)
Hip Flexor Stretch (3 sets, 30 secs) Hip Flexor Stretch (3 sets, 30 secs) Hip Flexor Stretch (3 sets, 30 secs) Hip Flexor Stretch (3 sets, 30 secs) Hip Flexor Stretch (3 sets, 30 secs)
Standing Calf Stretch (3 sets, 10 reps) Standing Calf Stretch (3 sets, 10 reps) Standing Calf Stretch (3 sets, 10 reps) Standing Calf Stretch (3 sets, 10 reps) Standing Calf Stretch (3 sets, 10 reps)
Active Stretching (3 sets, 10 reps) Active Stretching (3 sets, 10 reps) Active Stretching (3 sets, 10 reps) Active Stretching (3 sets, 10 reps) Active Stretching (3 sets, 10 reps)
Triceps Stretch (3 sets, 10 reps) Triceps Stretch (3 sets, 10 reps) Triceps Stretch (3 sets, 10 reps) Triceps Stretch (3 sets, 10 reps) Triceps Stretch (3 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 3 & WEEK 4

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Goblet Squat (3 sets, 10 reps) Goblet Squat (3 sets, 10 reps) Goblet Squat (3 sets, 10 reps) Goblet Squat (3 sets, 10 reps) Goblet Squat (3 sets, 10 reps) ROTC
Side Leg Raises (3 sets, 10 reps) Side Leg Raises (3 sets, 10 reps) Side Leg Raises (3 sets, 10 reps) Side Leg Raises (3 sets, 10 reps) Side Leg Raises (3 sets, 10 reps)
Calf Raises (3 sets, 10 reps) Calf Raises (3 sets, 10 reps) Calf Raises (3 sets, 10 reps) Calf Raises (3 sets, 10 reps) Calf Raises (3 sets, 10 reps)
Reverse Lunge (3 sets, 10 reps) Reverse Lunge (3 sets, 10 reps) Reverse Lunge (3 sets, 10 reps) Reverse Lunge (3 sets, 10 reps) Reverse Lunge (3 sets, 10 reps)
Hollow Body Hold (3 sets, 10 reps) Hollow Body Hold (3 sets, 10 reps) Hollow Body Hold (3 sets, 10 reps) Hollow Body Hold (3 sets, 10 reps) Hollow Body Hold (3 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Split Squats (3 sets, 10 reps) Split Squats (3 sets, 10 reps) Split Squats (3 sets, 10 reps) Split Squats (3 sets, 10 reps) Split Squats (3 sets, 10 reps)
Step-Up (3 sets, 30 secs) Step-Up (3 sets, 30 secs) Step-Up (3 sets, 30 secs) Step-Up (3 sets, 30 secs) Step-Up (3 sets, 30 secs)
Dead Bug (3 sets, 30 secs) Dead Bug (3 sets, 30 secs) Dead Bug (3 sets, 30 secs) Dead Bug (3 sets, 30 secs) Dead Bug (3 sets, 30 secs)
Navasana (3sets, 30 secs) Navasana (3sets, 30 secs) Navasana (3sets, 30 secs) Navasana (3sets, 30 secs) Navasana (3sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 EXERCISE PLAN - MONTH OF DECEMBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Child's Pose (2 sets, 30 secs) Child's Pose (2 sets, 30 secs) Child's Pose (2 sets, 30 secs) Child's Pose (2 sets, 30 secs) Child's Pose (2 sets, 30 secs)
Knee to Chest (2 sets, 30 secs) Knee to Chest (2 sets, 30 secs) Knee to Chest (2 sets, 30 secs) Knee to Chest (2 sets, 30 secs) Knee to Chest (2 sets, 30 secs)
Side Stretch (2 sets, 30 secs) Side Stretch (2 sets, 30 secs) Side Stretch (2 sets, 30 secs) Side Stretch (2 sets, 30 secs) Side Stretch (2 sets, 30 secs)
Butterfly Stretch (2 sets, 30 secs) Butterfly Stretch (2 sets, 30 secs) Butterfly Stretch (2 sets, 30 secs) Butterfly Stretch (2 sets, 30 secs) Butterfly Stretch (2 sets, 30 secs)
Seated Twist (2 sets, 30 secs) Seated Twist (2 sets, 30 secs) Seated Twist (2 sets, 30 secs) Seated Twist (2 sets, 30 secs) Seated Twist (2 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 1 & WEEK 2

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Modified Push-Ups (2 sets, 10 reps) Modified Push-Ups (2 sets, 10 reps) Modified Push-Ups (2 sets, 10 reps) Modified Push-Ups (2 sets, 10 reps) Modified Push-Ups (2 sets, 10 reps) ROTC
Standing Hip Abduction (2 sets, 10 reps) Standing Hip Abduction (2 sets, 10 reps) Standing Hip Abduction (2 sets, 10 reps) Standing Hip Abduction (2 sets, 10 reps) Standing Hip Abduction (2 sets, 10 reps)
High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs) High Plank (2 sets, 30 secs)
Single Leg Deadlift (2 sets, 30 secs) Single Leg Deadlift (2 sets, 30 secs) Single Leg Deadlift (2 sets, 30 secs) Single Leg Deadlift (2 sets, 30 secs) Single Leg Deadlift (2 sets, 30 secs)
Curtsy Lunge (2 sets, 30 secs) Curtsy Lunge (2 sets, 30 secs) Curtsy Lunge (2 sets, 30 secs) Curtsy Lunge (2 sets, 30 secs) Curtsy Lunge (2 sets, 30 secs)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Sit-Up (2 sets, 10 reps) Sit-Up (2 sets, 10 reps) Sit-Up (2 sets, 10 reps) Sit-Up (2 sets, 10 reps) Sit-Up (2 sets, 10 reps)
Inverted Row (2 sets, 10 reps) Inverted Row (2 sets, 10 reps) Inverted Row (2 sets, 10 reps) Inverted Row (2 sets, 10 reps) Inverted Row (2 sets, 10 reps)
Single Leg Balance (2 sets, 30 secs) Single Leg Balance (2 sets, 30 secs) Single Leg Balance (2 sets, 30 secs) Single Leg Balance (2 sets, 30 secs) Single Leg Balance (2 sets, 30 secs)
Oblique Crunches (2 sets, 10 reps) Oblique Crunches (2 sets, 10 reps) Oblique Crunches (2 sets, 10 reps) Oblique Crunches (2 sets, 10 reps) Oblique Crunches (2 sets, 10 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 EXERCISE PLAN - MONTH OF DECEMBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS WARM UP – 5 MINS
Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min) Arm Circles (1 min)
Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min) Leg Swings (1 min)
Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min) Torso Twists (1 min)
High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min) High Knees (1 min)
Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min) Butt Kicks (1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER WORKOUT PROPER
Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins Flexibility - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Child's Pose (2 sets, 1 min) Child's Pose (2 sets, 1 min) Child's Pose (2 sets, 1 min) Child's Pose (2 sets, 1 min) Child's Pose (2 sets, 1 min)
Knee to Chest (2 sets, 1 min) Knee to Chest (2 sets, 1 min) Knee to Chest (2 sets, 1 min) Knee to Chest (2 sets, 1 min) Knee to Chest (2 sets, 1 min)
Side Stretch (2 sets, 1 min) Side Stretch (2 sets, 1 min) Side Stretch (2 sets, 1 min) Side Stretch (2 sets, 1 min) Side Stretch (2 sets, 1 min)
Butterfly Stretch (2 sets, 1 min) Butterfly Stretch (2 sets, 1 min) Butterfly Stretch (2 sets, 1 min) Butterfly Stretch (2 sets, 1 min) Butterfly Stretch (2 sets, 1 min)
Seated Twist (2 sets, 1 min) Seated Twist (2 sets, 1 min) Seated Twist (2 sets, 1 min) Seated Twist (2 sets, 1 min) Seated Twist (2 sets, 1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
WEEK 3 & WEEK 4

Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins Strength - 20 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
REST DAY Modified Push-Ups (2 sets, 15 reps) Modified Push-Ups (2 sets, 15 reps) Modified Push-Ups (2 sets, 15 reps) Modified Push-Ups (2 sets, 15 reps) Modified Push-Ups (2 sets, 15 reps) ROTC
Standing Hip Abduction (2 sets, 15 reps) Standing Hip Abduction (2 sets, 15 reps) Standing Hip Abduction (2 sets, 15 reps) Standing Hip Abduction (2 sets, 15 reps) Standing Hip Abduction (2 sets, 15 reps)
High Plank (2 sets, 1 min) High Plank (2 sets, 1 min) High Plank (2 sets, 1 min) High Plank (2 sets, 1 min) High Plank (2 sets, 1 min)
Single Leg Deadlift (2 sets, 1 min) Single Leg Deadlift (2 sets, 1 min) Single Leg Deadlift (2 sets, 1 min) Single Leg Deadlift (2 sets, 1 min) Single Leg Deadlift (2 sets, 1 min)
Curtsy Lunge (2 sets, 1 min) Curtsy Lunge (2 sets, 1 min) Curtsy Lunge (2 sets, 1 min) Curtsy Lunge (2 sets, 1 min) Curtsy Lunge (2 sets, 1 min)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins Endurance - 5 mins
30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps 30 secs rest between reps
Sit-Up (2 sets, 15 reps) Sit-Up (2 sets, 15 reps) Sit-Up (2 sets, 15 reps) Sit-Up (2 sets, 15 reps) Sit-Up (2 sets, 15 reps)
Inverted Row (2 sets, 15 reps) Inverted Row (2 sets, 15 reps) Inverted Row (2 sets, 15 reps) Inverted Row (2 sets, 15 reps) Inverted Row (2 sets, 15 reps)
Single Leg Balance (2 sets, 1 min) Single Leg Balance (2 sets, 1 min) Single Leg Balance (2 sets, 1 min) Single Leg Balance (2 sets, 1 min) Single Leg Balance (2 sets, 1 min)
Oblique Crunches (2 sets, 15 reps) Oblique Crunches (2 sets, 15 reps) Oblique Crunches (2 sets, 15 reps) Oblique Crunches (2 sets, 15 reps) Oblique Crunches (2 sets, 15 reps)
Rest 1 min Rest 1 min Rest 1 min Rest 1 min Rest 1 min
COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS COOLDOWN - 5 MINS
Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins) Gentle Walking (2 mins)
Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min) Shoulder Stretch (1 min)
Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min) Neck Rolls (1 min)
Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min) Deep Breathing (1 min)
Rest Rest Rest Rest Rest
 MEAL PLAN - MONTH OF SEPTEMEBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Protein: Longganisa Protein: Tocino Protein: Dried Milkfish Protein: Fried Egg Protein: Scrambled Eggs Protein: Omelets Protein: Tofu
Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice
Healthy Fats: Avocado Salad Healthy Fats: Nuts Healthy Fats: 1 tsp Coconut Oil Healthy Fats: Almond Butter Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines
Fruits: Banana Fruits: Apple Fruits: Mango Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya
Hydration: 1 cup Milk Hydration: 1 cup Coffee Hydration: 1 cup Calamansi Hydration: 1 cup of Tea Hydration: 1 cup Hot Chocolate Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice
MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK
Protein: Rice Porridge Protein: Hard Boiled Egg Protein: Cheese Sticks Protein: Yogurt Protein: Pancit Canton Protein: Ube Halaya Protein: Puto
Fruits: Apple Fruits: Mango Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Protein: Marinated Beef Protein: Chicken Adobo Protein: Pork Sisig Protein: Pork Adobo Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Stir-Fried String Beans Vegetables: Adobong Talong Vegetables: Ginataang Sitaw Vegetables: Ampalaya with Egg Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey
Healthy Fats: Nuts Healthy Fats: 1 tsp Cococnut Oil Healthy Fats: Almond Butter Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines Healthy Fats: Avocado Salad
Hydration: 1 cup Calamansi Juice Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice Hydration: 1 cup Mango Juice Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade
AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK
Protein: Kwek-kwek with Rice Protein: Pancit Canton Bites Protein: Ube Halaya Protein: Puto Protein: Hard Boiled Egg Protein: Champorado Protein: Cheese Sticks
Fruits: Mango Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Protein: Chicken Adobo Protein: Pork Sisig Protein: Pork Adobo Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig Protein: Marinated Beef
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Adobong Talong Vegetables: Ginataang Sitaw Vegetables: Ampalaya with Egg Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey Vegetables: Stir-Fried String Beans
Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice Hydration: 1 cup Mango Juice Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade Hydration: 1 cup Calamansi Juice

NOTE: Each week, the meal plan alternately change.

Healthy Reminder: Drink at least 8 glasses of water everyday.
 MEAL PLAN - MONTH OF OCTOBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Protein: Tocino Protein: Dried Milkfish Protein: Fried Egg Protein: Scrambled Eggs Protein: Omelets Protein: Tofu Protein: Longganisa
Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Garlic Rice
Healthy Fats: Nuts Healthy Fats: 1 tsp Coconut Oil Healthy Fats: Almond Butter Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines Healthy Fats: Avocado Salad
Fruits: Apple Fruits: Mango Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana
Hydration: 1 cup Coffee Hydration: 1 cup Calamansi Hydration: 1 cup of Tea Hydration: 1 cup Hot Chocolate Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice Hydration: 1 cup Milk
MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK
Protein: Hard Boiled Egg Protein: Cheese Sticks Protein: Yogurt Protein: Pancit Canton Protein: Ube Halaya Protein: Puto Protein: Rice Porridge
Fruits: Mango Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Protein: Chicken Adobo Protein: Pork Sisig Protein: Pork Adobo Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig Protein: Marinated Beef
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Adobong Talong Vegetables: Ginataang Sitaw Vegetables: Ampalaya with Egg Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey Vegetables: Stir-Fried String Beans
Healthy Fats: 1 tsp Cococnut Oil Healthy Fats: Almond Butter Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines Healthy Fats: Avocado Salad Healthy Fats: Nuts
Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice Hydration: 1 cup Mango Juice Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade Hydration: 1 cup Calamansi Juice
AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK
Protein: Pancit Canton Bites Protein: Ube Halaya Protein: Puto Protein: Hard Boiled Egg Protein: Champorado Protein: Cheese Sticks Protein: Kwek-kwek with Rice
Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple Fruits: Mango
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Protein: Pork Sisig Protein: Pork Adobo Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig Protein: Marinated Beef Protein: Chicken Adobo
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Ginataang Sitaw Vegetables: Ampalaya with Egg Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey Vegetables: Stir-Fried String Beans Vegetables: Adobong Talong
Hydration: 1 cup Pineapple Juice Hydration: 1 cup Mango Juice Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade Hydration: 1 cup Calamansi Juice Hydration: 1 cup Mango Smoothie

NOTE: Each week, the meal plan alternately change.

Healthy Reminder: Drink at least 8 glasses of water everyday.
 MEAL PLAN - MONTH OF NOVEMBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Protein: Dried Milkfish Protein: Fried Egg Protein: Scrambled Eggs Protein: Omelets Protein: Tofu Protein: Longganisa Protein: Tocino
Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice
Healthy Fats: 1 tsp Coconut Oil Healthy Fats: Almond Butter Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines Healthy Fats: Avocado Salad Healthy Fats: Nuts
Fruits: Mango Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple
Hydration: 1 cup Calamansi Hydration: 1 cup of Tea Hydration: 1 cup Hot Chocolate Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice Hydration: 1 cup Milk Hydration: 1 cup Coffee
MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK
Protein: Cheese Sticks Protein: Yogurt Protein: Pancit Canton Protein: Ube Halaya Protein: Puto Protein: Rice Porridge Protein: Hard Boiled Egg
Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple Fruits: Mango
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Protein: Pork Sisig Protein: Pork Adobo Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig Protein: Marinated Beef Protein: Chicken Adobo
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Ginataang Sitaw Vegetables: Ampalaya with Egg Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey Vegetables: Stir-Fried String Beans Vegetables: Adobong Talong
Healthy Fats: Almond Butter Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines Healthy Fats: Avocado Salad Healthy Fats: Nuts Healthy Fats: 1 tsp Cococnut Oil
Hydration: 1 cup Pineapple Juice Hydration: 1 cup Mango Juice Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade Hydration: 1 cup Calamansi Juice Hydration: 1 cup Mango Smoothie
AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK
Protein: Ube Halaya Protein: Puto Protein: Hard Boiled Egg Protein: Champorado Protein: Cheese Sticks Protein: Kwek-kwek with Rice Protein: Pancit Canton Bites
Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple Fruits: Mango Fruits: Guava
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Protein: Pork Adobo Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig Protein: Marinated Beef Protein: Chicken Adobo Protein: Pork Sisig
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Ampalaya with Egg Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey Vegetables: Stir-Fried String Beans Vegetables: Adobong Talong Vegetables: Ginataang Sitaw
Hydration: 1 cup Mango Juice Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade Hydration: 1 cup Calamansi Juice Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice

NOTE: Each week, the meal plan alternately change.

Healthy Reminder: Drink at least 8 glasses of water everyday.
 MEAL PLAN - MONTH OF DECEMBER
Name: Jilliane Reize M. Perocho Course & Section: BSCpE 1B

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Protein: Fried Egg Protein: Scrambled Eggs Protein: Omelets Protein: Tofu Protein: Longganisa Protein: Tocino Protein: Dried Milkfish
Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Garlic Rice Carbs: 1 Cup Rice Carbs: 1 Cup Garlic Rice
Healthy Fats: Almond Butter Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines Healthy Fats: Avocado Salad Healthy Fats: Nuts Healthy Fats: 1 tsp Coconut Oil
Fruits: Guava Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple Fruits: Mango
Hydration: 1 cup of Tea Hydration: 1 cup Hot Chocolate Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice Hydration: 1 cup Milk Hydration: 1 cup Coffee Hydration: 1 cup Calamansi
MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK MORNING SNACK
Protein: Yogurt Protein: Pancit Canton Protein: Ube Halaya Protein: Puto Protein: Rice Porridge Protein: Hard Boiled Egg Protein: Cheese Sticks
Fruits: Dragon Fruit Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple Fruits: Mango Fruits: Guava
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Protein: Pork Adobo Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig Protein: Marinated Beef Protein: Chicken Adobo Protein: Pork Sisig
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Ampalaya with Egg Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey Vegetables: Stir-Fried String Beans Vegetables: Adobong Talong Vegetables: Ginataang Sitaw
Healthy Fats: Avocado Toast Healthy Fats: Avocado Salad Healthy Fats: Sardines Healthy Fats: Avocado Salad Healthy Fats: Nuts Healthy Fats: 1 tsp Cococnut Oil Healthy Fats: Almond Butter
Hydration: 1 cup Mango Juice Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade Hydration: 1 cup Calamansi Juice Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice
AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK AFTERNOON SNACK
Protein: Puto Protein: Hard Boiled Egg Protein: Champorado Protein: Cheese Sticks Protein: Kwek-kwek with Rice Protein: Pancit Canton Bites Protein: Ube Halaya
Fruits: Pineapple Fruits: Papaya Fruits: Banana Fruits: Apple Fruits: Mango Fruits: Guava Fruits: Dragon Fruit
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Protein: Sinigang Protein: Kinilaw Protein: Chicken Sisig Protein: Marinated Beef Protein: Chicken Adobo Protein: Pork Sisig Protein: Pork Adobo
Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice Carbs: 1 Cup Rice
Vegetables: Adobong Kangkong Vegetables: Moringa Soup Vegetables: Chapsuey Vegetables: Stir-Fried String Beans Vegetables: Adobong Talong Vegetables: Ginataang Sitaw Vegetables: Ampalaya with Egg
Hydration: 1 cup Papaya Juice Hydration: 1 cup Ice Tea Hydration: 1 cup Lemonade Hydration: 1 cup Calamansi Juice Hydration: 1 cup Mango Smoothie Hydration: 1 cup Pineapple Juice Hydration: 1 cup Mango Juice

NOTE: Each week, the meal plan alternately change.

Healthy Reminder: Drink at least 8 glasses of water everyday.