By

Ai Jean Joyce Noynay

John John Fortuna
Lexther James Pesaña

Our goal in the upcoming two months, we will dedicate ourselves to

completing a minimum of four 30-minute workout sessions each
week, which will include cardio, strength, and flexibility training. By
the end of the second month, we aim to achieve 20 minutes of
uninterrupted jogging or brisk walking to enhance cardiovascular
endurance according to the (University system of Georgia, 2018)
The walking and jogging can play a major role in increasing these
activity rates. Why? One of the beauties of walking or jogging
comes from their simplicity. For example, the basic requirements to
begin a walking program include: shoes, clothing, and a place to
walk. For most, these items are readily available. In other words,
the excuse of cost and/or accessibility is simply not a good one.
Moreover, we will perform at least three sets of 12 repetitions for
bodyweight squats, push-ups, and core exercises to develop
strength, to support the fitness isometric training is also known as
static strength training. It is an underrated and underused strength
training method that can help you overcome a plateau in many of
your lifts and increase your overall strength (DE Makarov, VI
Volchkov, 2018). Additionally, this approach will ensure consistent
advancement toward significant fitness goals, with progress being
monitored biweekly.
 MONTH:
FEBRUARY- MARCH
WEEK 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
-5min warm-up -5min warm- -30sec light -5min warm-up -1min stretching -1min -1min stretching
(jumping jacks, up stretching
arm swings,
-20min jogging -20min jogging stretching -30 minutes
dynamic
-30min brisk -10min recovery - Workout (3 -Workout (3 -10min brisk jogging
walk walk walking
stretches) rounds, 30 sec rounds, 12 reps -30 minutes
-20min brisk -Workout (2 -10min work, 15 sec each): -10 minutes Meditation and
rounds, 10-12 Yoga rest):
walk
reps each):
-Glute bridges Yoga deep breathing
exercises
-10min -Deep breathing -Jump squats Incline push-ups -Deep
Yoga/stretching
-Squats exercises
-High knees (use a wall or breathing
table) exercises
-Push-ups -Rest -Mountain
(knee-assisted -Bicycle -Rest
if needed) climbers crunches
-1min Step- -Russian twists -Leg raises
ups -5min -5min stretching
-30sec Plank stretching

NOTE: This week focuses on getting used to regular physical activity while learning proper exercise form. The goal is to build a
strong foundation without overexertion, ensuring the body adapts to movement. This is supported by the Principle of Initial
Adaptation (McArdle, Katch, & Katch, 2015) whereas the idea that exposing the body to different movement patterns helps
build foundational strength, flexibility, and endurance while minimizing injury risks.

WEEK 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Strength Flexibility and HIIT Core and upper
mobility body
-5min warm-up -Deep breathing
-5min warm-up -5min warm- -Jump squats -30-minute & meditation
-30min Brisk up -30sec Cat-cow -Mountain -10 reps per side
stretch x 3 sets Bicycle light walk
walk -12reps x climbers crunches
-30sec x 3sets -30sec Forward -Jumping jacks
Bodyweight fold stretch -40sec Plank
3rounds High
knees
squats
-30sec Cobra -Plank -Triceps dips
-30sec Arm -8reps x stretch -shoulder taps (using a chair) 8
3setsKnee reps x 3 sets
circles (forward push-ups
-30sec Butterfly (each for 30
& backward) stretch seconds with -Wall push-ups –
-Step-ups 10 15-second rest 10 reps x 3 sets
reps per leg x in between
3 sets Repeat for 3
rounds)
-Plank – 30
seconds x 2
sets
NOTE: This week is all about improving endurance and increase exercise familiarity, so that the body starts adjusting to
workouts, so this week builds on the foundation with slightly longer sessions and add more focus aspect. According to Fleck &
Kraemer (2014) it is important to gradually increase intensity and specificity to enhance performance and prevent plateaus.
This approach ensures continuous adaptation while reducing the risk of stagnation or overuse injuries.

WEEK 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Strength Flexibility and HIIT Core and upper
mobility body
-5min warm-up -Deep breathing
-30min -5min warm- -Jump squats -35-minute & meditation
Jogging up -Yoga session -High knees -Bicycle -Rest
10-15 minutes crunches – 12 walk
-Jump rope (or -Squats – 15 -Push-ups reps per side x 3 -10 minutes
jumping jacks) reps x 3 sets -Rest sets Yoga
– 30 seconds x -Incline push- -Mountain
3 rounds climbers -Plank – 50
ups (hands on seconds
elevated
surface) – 10 (each for 40 -Triceps dips –
reps x 3 sets seconds, rest 10 reps x 3 sets
15 seconds,
-Step-ups – repeat for 4 -Arm circles – 30
12 reps per rounds.) seconds each
leg x 3 sets direction
-Plank – 45
seconds x 2
sets
NOTE: Adding more time to each session, improve stamina and endurance.

WEEK 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Strength Flexibility and HIIT Core and upper
mobility body
-5min warm-up -Rest
-40min -Squats – 20 -Jump squats -40-minute
Jogging/ reps x 3 sets -Extended yoga -Push-ups -Plank – 1 min
walking session – 15 10 sec light jog/walk
intervals
-Elevated minutes -Bicycle
push-ups – 12 -Crunches – 15
reps x 3 sets crunches reps x 3 sets
-Step-ups – -Burpees -Triceps dips –
15 reps per 12 reps x 3 sets
leg x 3 sets (each for 45
seconds, rest -push-ups – 12
- Plank –1- 10 seconds, reps x 3 sets
minute x 2 repeat for 4
sets rounds.)
NOTE: The workouts increase in intensity and duration, pushing the body to handle longer sessions. Strength exercises become
slightly more challenging, helping to develop muscle endurance.

WEEK 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Strength Flexibility and HIIT Core and upper
-5min warm-up -Rest
 mobility body
-45min -Squats – 22 -Jump squats -45min jogging
Jog/Brisk walk reps x 3 sets -Yoga session – -Push-ups -Plank – 1 min
15 minutes 20 sec
-Jump rope – -Incline push- -Bicycle
40 seconds x 3 ups – 14 reps -Hip openers, -Crunches – 18
rounds x 3 sets hamstring crunches reps x 3 sets
-Step-ups – stretches, spinal -Burpees -Triceps dips –
twists
16 reps per 14 reps x 3 sets
leg x 3 sets (Perform each
for 45 seconds, -Wall push-ups –
-Plank – 1 min rest 10 15 reps x 3 sets
10 sec x 2 seconds, 5
sets rounds.)

NOTE: Enhance overall fitness with higher reps and intensity.

With more reps, tougher variations, and increased work time, these weeks focus on pushing limits while maintaining proper form.
The body begins adapting to a stronger, more resilient version of itself.

WEEK 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Strength Flexibility and HIIT Core and upper
mobility body
-5min warm-up -Rest
-50min -Squats (with -Jump squats -50-minute
Jogging a backpack) – -15min yoga -Mountain -Plank – 1 min
24 reps x 3 session 30 sec jogging
-Jump rope – sets Focus on deep climbers
45 seconds x 3 stretches for -Burpees -Crunches – 20
rounds -Incline push- recovery reps x 3 sets
ups – 16 reps -Bicycle -Triceps dips –
x 3 sets crunches 16 reps x 3 sets
-Step-ups -Wall push-ups –
(with a (each for 50
backpack) – seconds, rest 16 reps x 3 sets
18 reps per 10 seconds, 5
leg x 3 sets rounds, less
rest.)
-Plank – 1 min
30 sec x 2
sets
NOTE: Adding another 5 minutes but with consistency to each aspect.

WEEK 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Strength Flexibility and HIIT Core and upper
mobility body
-5min warm-up -Rest
-55min -Squats (with -Jump squats -55min jog
Jogging a backpack) – -Extended yoga -Mountain -Plank – Hold as
As many reps session – 20 long as possible
-Jump rope – as possible in minutes climbers
50 seconds x 3 1 min x 3 sets -Burpees -Crunches –
rounds Max reps in 1
-Push-ups – -Bicycle min x 3 sets
As many reps
as possible in
crunches -Triceps dips –
1 min x 3 sets Max reps in 1
(each for 50 min x 3 sets
-Step-ups – seconds, rest 5
-Wall push-ups –
As many reps seconds,
as possible in repeat for 6 Max reps in 1
1 min per leg x rounds, min x 3 sets
3 sets minimal rest.)

-Plank – Hold
as long as
possible
NOTE: Consistent Sunday rest but less or minimal rest on workouts, strengthen endurance and testing physical limits. By this
stage, the body should be handling higher intensity, so this week is about testing strength and stamina.

WEEK 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Strength Flexibility and HIIT Core and upper
mobility body
-Longest -Rest
-Jogging – -Squats – -Jump squats walk/jog yet
Longest Max reps in 1 -30min deep -Mountain -Plank – Hold as
distance min x 3 sets stretching long as possible
possible climbers
-Push-ups – -Burpees -Crunches –
-Jump rope – 1 Max reps in 1 Max reps in 1
min x 3 rounds min x 3 sets -Bicycle min x 3 sets
-Step-ups – crunches -Triceps dips –
Max reps in 1 Max reps in 1
min per leg x 3 (complete 8 min x 3 sets
sets rounds if
possible) -Wall push-ups –
-Plank – Hold Max reps in 1
as long as min x 3 sets
possible
NOTE: Test endurance, strength, and overall progress. This final week challenge maximum performance, with tougher workouts
and endurance tests. By the end, I’ll notice and assess improvements in strength, stamina, and overall well-being comparing it to
the first week, ready to maintain a healthier lifestyle.
 MONTH:
FEBRUARY- MARCH
WEEK 1 BREAKFAST LUNCH DINNER SNACKS
MONDAY Pre-made Skinless Daing na Boneless Chicken Curry Boiled Sweet
Longganisa, Sunny- Bangus Potato
Sideup Eggs and Rice
TUESDAY Pandesal, Spanish Left-Over Chicken Sinigang na Hipon Pizza Pandesal
Sardines, and Available Curry, Adobong (Use left-over
Spreads Kangkong pandesal from the
morning

WEDNESDAY Champorado and Liver-Gizzard Adobo Left Over Liver- Store bought
Bottled Tuyo/Pan Fried Gizzard Adobo, siopao or frozen
Tuyo Ginisang Kalabasa ones that are to be
and Sitaw steamed
THURSDAY Oatmeal, Banana or Menudillo Left over Menudillo, Fried Bananas and
Mango Slices, and Fruit Ampalaya with Egg Cream
Juice Cheese
FRIDAY Daing na Galunggong, Pinakbet Fried Chicken and Buttered Corn on
Scrambled Egg, and Left Over the Cob
Tomato Slices Pinakbet
SATURDAY Pancake with chicken Binagoongang Chicken Sotanghon Ice Cream!
sausage Talong
SUNDAY Tocino, Scrambled Egg Eat Out Crispy Fried Garlic Toasted Bread
and Rice Liempo with with Available
Cucumber Salad Home Spreads

WEEK 2 BREAKFAST LUNCH DINNER SNACKS

MONDAY Boiled Kamote with Cheesy Potato Vegetarian Pancit Suman with Latik
Peanut Butter Caldereta Canton Papaya
Coffee Banana
TUESDAY Baked Potato Hot Brown Rice Lumpiang Ubod Pancit Palabok
Chocolate Laing Pinya
Pinya
WEDNESDAY Champorado Brown rice Brown Rice Pan de Coco
Soy Milk Potato and Peas Relyenong Talong Apple
Curry Mangga
THURSDAY Kutsinta with Niyog Brown Rice Brown Rice Potato Fries
Hot Chocolate Pinakbet Inihaw na Manok Saging
Dalandan
FRIDAY Cheesy Puto Brown Rice Brown Rice Nilagang Mais
Milk Pork Adobo with Ginataang Sitaw-
Potatoes Kalabasa
SATURDAY Pancake with chicken Binagoongang Chicken Sotanghon Ice Cream!
sausage Talong
SUNDAY Tocino, Scrambled Egg Eat Out Crispy Fried Garlic Toasted Bread
and Rice Liempo with with Available
Cucumber Salad Home Spreads

WEEK 3 BREAKFAST LUNCH DINNER SNACKS

 MONDAY Bread Rice Rice Banana Cue
Scrambled Egg Ginisang Ampalaya Fried Galunggong Banana Cake
Coffee with Sugar with Egg Left-over Ginisang
Ampalaya
TUESDAY Rice Rice Rice Soymilk
Corned Beef Crispy Dilis Tokwa
Ponkan Tea with sugar Ensaladang Pipino Kangkong in Oyster Hopia
sauce
WEDNESDAY Pandesal with Cheddar Rice Rice Whole Milk
Cheese Canned Tuna Tortang Talong Pan de Coco
Large Apple Fresh Tomatoes
Coffee with Sugar
THURSDAY Raisin Wheat Bread Rice Fried Rice Soy Milk
Tea with Sugar Ginisang Sayote Grilled Tilapia Spanish Bread
With Ground Pork Balanched Okra
with Bagoong
FRIDAY Fried Rice Rice Rice Whole Milk
Sardines Adobong Atay ng Danggit Kababayan
Coffee with Sugar Manok Ginisang Munggo
Banana Steamed Bok Choy
SATURDAY Pancake with chicken Binagoongang Chicken Sotanghon Ice Cream!
sausage Talong
SUNDAY Tocino, Scrambled Egg Eat Out Crispy Fried Garlic Toasted Bread
and Rice Liempo with with Available
Cucumber Salad Home Spreads

WEEK 4 BREAKFAST LUNCH DINNER SNACKS

MONDAY Wheat Bread Chicken Sandwich Brown Rice Peanuts
Scrambled Eggs Lean Pork BBQ Grapes
Grapes Sautéed Veggies
Yogurt
TUESDAY Oats Brown Rice Brown Rice Boiled Egg
Airfried Chicken Leg Ginisang Toge
Sautéed Veggies Banana Cake
WEDNESDAY Pandesal with Cheddar Brown Rice Brown Rice Fresh Lumpia
Cheese Munggo with Talbos Airfried Bangus
ng Ampalaya Leftover Muggo
THURSDAY Whole wheat Bread Pasta with Tomato Brown Rice Banana
Tuna Omelette Sauce Fish Sinigang Peanut Butter
Banana Baked Chicken Sandwich
Soymilk Thigh
FRIDAY Banana Bread Brown Rice Brown Rice Chicken Macaroni
Taho Beef Steak
Apple
SATURDAY Pancake with chicken Binagoongang Chicken Sotanghon Ice Cream!
sausage Talong
SUNDAY Tocino, Scrambled Egg Eat Out Crispy Fried Garlic Toasted Bread
and Rice Liempo with with Available
Cucumber Salad Home Spreads
 WEEK 5 BREAKFAST LUNCH DINNER SNACKS
MONDAY Rice Rice Rice Peanut butter
Daing na Bangus Grilled Tilapia Nilagang Gulay sandwich
Coffee Ensalada Banana
TUESDAY Tuna Sandwich Rice Rice Fresh Fruit Shake
Banana Pork Adobo Sitaw-Kalabasa
WEDNESDAY Rice Rice Rice Biko
Fried Egg Roast Pork Chicken Tinola Nuts
Apple Veggie soup Manggo
THURSDAY Pandesal Rice Rice Ensaynada
Banana Beef Steak Chopsuey Apple
FRIDAY Oatmeal Rice Spaghetti Toasted Bread
Scrambled Egg Fish Sinigang Fried Chicken Leg Fresh Fruit Shake
Banana
SATURDAY Pancake with chicken Binagoongang Chicken Sotanghon Ice Cream!
sausage Talong
SUNDAY Tocino, Scrambled Egg Eat Out Crispy Fried Garlic Toasted Bread
and Rice Liempo with with Available
Cucumber Salad Home Spreads

WEEK 6 BREAKFAST LUNCH DINNER SNACKS

MONDAY Thin Elvis Oatmeal Veggie Salad Brown Rice Peanuts
Lean Pork BBQ Grapes
Sautéed Veggies
TUESDAY Hash it Out Veggie Salad Brown Rice Boiled Egg
Ginisang Toge
Banana Cake
WEDNESDAY Cherry Pie Oatmeal Chicken Salad Brown Rice Fresh Lumpia
Airfried Bangus
Leftover Muggo
THURSDAY Simple Fritatta Veggie Salad Brown Rice Banana
Fish Sinigang Peanut Butter
Sandwich
FRIDAY PB&J Oatmeal Veggie Salad Brown Rice Chicken Macaroni
Beef Steak
SATURDAY Omelet Veggie Salad Chicken Sotanghon Ice Cream!
SUNDAY Oatmeal Voodoo Chili Crispy Fried Garlic Toasted Bread
Liempo with with Available
Cucumber Salad Home Spreads
 WEEK 7 BREAKFAST LUNCH DINNER SNACKS
MONDAY Oatmeal Deli Turkey Baked Potato with Apples
Blueberries Sandwich shredded cheese
Skim Milk Baby Carrots with
Dipping Sauce
TUESDAY Waffle Tuna and lettuce Mexican Scrambled Pear
Blueberries with light mayo Egg
Milk Whole Wheat Toast Nonfat Yogurt
WEDNESDAY Oatmeal Pizza Rice and Veggie Apple
THURSDAY Oatmeal Chicken Salad Chicken Soup and Peanut butter
Banana Pita Bread Rice sandwich
Milk Banana
FRIDAY Toasted Bread Grilled Tomato and Rice Fresh Fruit Shake
Banana Mozzarella sandwich Chopsuey
Milk
SATURDAY Waffle Chicken Sandwich Spaghetti Ice Cream!
Banana Fried Chicken Leg
SUNDAY Yogurt with Blueberries Canned soup Chicken Sotanghon Toasted Bread
Wheat Crackers with Available
Home Spreads

WEEK 8 BREAKFAST LUNCH DINNER SNACKS

MONDAY Bread Rice Rice Banana Cue
Scrambled Egg Ginisang Ampalaya Fried Galunggong Banana Cake
Coffee with Sugar with Egg Left-over Ginisang
Ampalaya
TUESDAY Rice Rice Rice Soymilk
Corned Beef Crispy Dilis Tokwa
Ponkan Tea with sugar Ensaladang Pipino Kangkong in Oyster Hopia
sauce
WEDNESDAY Pandesal with Cheddar Rice Rice Whole Milk
Cheese Canned Tuna Tortang Talong Pan de Coco
Large Apple Fresh Tomatoes
Coffee with Sugar
THURSDAY Raisin Wheat Bread Rice Fried Rice Soy Milk
Tea with Sugar Ginisang Sayote Grilled Tilapia Spanish Bread
With Ground Pork Balanched Okra
with Bagoong
FRIDAY Fried Rice Rice Rice Whole Milk
Sardines Adobong Atay ng Danggit Kababayan
Coffee with Sugar Manok Ginisang Munggo
Banana Steamed Bok Choy
SATURDAY Pancake with chicken Binagoongang Chicken Sotanghon Ice Cream!
sausage Talong
SUNDAY Tocino, Scrambled Egg Eat Out Crispy Fried Garlic Toasted Bread
and Rice Liempo with with Available
Cucumber Salad Home Spreads