Mabero,May ann
March 12, 2026
ABM-12 Hera
Physical Education
TRAINING PROGRAM
Weekly Schedule:
Monday: Cardio + Core
Wednesday: Strength
WEEK 1
Warm-up (8 Main Activity: Cool-down:
minutes): -Walk outside or around the -Slow walking –
Day 1 – Cardio + -Walk around the house – 10–12 minutes 3 minutes
Core
house – 3 minutes -Wall support plank – 3×15 -Gentle stretching
-Arm circles seconds – 5 minutes
-Shoulder rolls -Seated knee lifts – 3×8
-10 sit-to-stand from -Standing side bends – 3×8
chair
Warm-up Main Activity: Cool-down:
(8minutes): -Chair squats – 2×10 -Full body
Day 2 – Strength -March in place – 3 -Wall push-ups – 2×8 stretching – 5
Training
minutes -Standing dumbbell curls minutes
-Light stretching (light weight) – 2×10
Arm swings -Glute bridges – 2×10
Warm-up Main Activity: Cool-down:
(8minutes): -Brisk walking – 15 -Deep breathing –
Day 3 – Cardio + -Slow marching – 3 minutes 3 minutes
Flexibility
minutes -Basic stretching routine –
-Arm swings 10 minutes
-Gentle torso twists
TRAINING PROGRAM
Progression:
Exercise a little longer than Week 1
Add a few more repetitions
Felt less tired after workout
WEEK 2
Day Warm-up (8 min) Main Activity
Brisk walk 15 minutes, knee plank (3×20s),
Marched in place, arm circles, Walked s
Day 1 – Cardio + Core seated knee lifts (3×12), side bends (3×12). Felt
hip rotations, 10 squats stretched
stronger than last week.
Chair squats (3×10), wall push-ups (3×8),
Marched in place, arm swings, Stretched
Day 2 – Strength dumbbell curls (3×10), glute bridges (3×10).
light stretching minutes.
Added more reps, felt progress.
Slow marching, torso twists, Brisk walk 20 minutes, stretched for 15 minutes. Breathing
Day 3 – Cardio + Flexibility
arm swings Sweated more but felt good. stretching
TRAINING PROGRAM
Progrssion:
-Move a little longer
-Add a few more reps
-Feel less tired after workout
WEEK 3
Day Warm-up (8 min) Main Activity Cool-down
March in place, arm Brisk walk 18–20 min, knee
Day 1 – Cardio Walk 3 min,
circles, hip rotations, 12 plank 3×25s, knee lifts 3×15, side
+ Core stretch 5 min
squats bends 3×15
Chair squats 3×12, wall push-ups
Day 2 – March in place, arm
3×10, dumbbell curls 3×12, glute Stretch 5 min
Strength swings, light stretching
bridges 3×12
Day 3 – Cardio March in place, torso Breathing 3 min,
Brisk walk 20 min, stretch 15 min
+ Flexibility twists, arm swings stretch 5 min
TRAINING PROGRAM
Progression:
Exercise a little longer than Week 3
Add a few more repetitions
Focus on correct form
WEEK 4
Day Warm-up (8 min) Main Activity
March in place, arm Brisk walk 20 min, knee plank
Day 1 – Cardio
circles, hip rotations, 15 3×30s, knee lifts 3×18, side bends Walk 3 min, stretch 5 min
+ Core
squats 3×18
Chair squats 3×15, wall push-ups
Day 2 – March in place, arm
3×12, dumbbell curls 3×15, glute Stretch 5 min
Strength swings, light stretching
bridges 3×15
Day 3 – Cardio March in place, torso
Brisk walk 22 min, stretch 15 min Breathing 3 min, stretch 5 min
+ Flexibility twists, arm swings
Progression:
Move longer than Week
Add more reps again
Felt stronger and less tired
WEEK 5
Day Warm-up (8 min) Main Activity Cool-down
March in place, arm Brisk walk 25 min, knee plank
Day 1 – Cardio Walk 3 min,
circles, hip rotations, 18 3×35s, knee lifts 3×20, side
+ Core stretch 5 min
squats bends 3×20
Chair squats 4×12, wall push-ups
Day 2 – March in place, arm
4×10, dumbbell curls 4×12, glute Stretch 5 min
Strength swings, light stretching
bridges 4×12
Day 3 – Cardio March in place, torso Breathing 3 min,
Brisk walk 25 min, stretch 20 min
+ Flexibility twists, arm swings stretch 5 min
Progrssion:
-Move a little longer
-Add a few more reps
-Feel less tired after workout
WEEK 6
Day Warm-up Main Activity Cool-down
March 3 min, Arm circles Brisk walk 28–30 min, Knee
Day 1 – Cardio Walk 3 min,
1 min, Hip rotations 1 plank 3×40s, Knee lifts 3×22,
+ Core Stretch 5 min
min, Squats 20 reps Side bends 3×22
Day 2 – Chair squats 4×15, Wall push-
March 3 min, Arm swings
Strength ups 4×12, Dumbbell curls Stretch 5 min
2 min, Stretch 3 min
Training 4×15, Glute bridges 4×15
Breathing 3
Day 3 – Cardio March 3 min, Torso twists Brisk walk 30 min, Stretch 20
min, Stretch 5
+ Flexibility 2 min, Arm swings 3 min min
min