YAMILO, CYVIEL SHYNE March

04,2026
ABM-12 Hera Physical Education
TRAINING PROGRAM
Weekly Schedule:
Monday: Cardio + Core
Wednesday: Strength
Friday: Cardio + Flexibility

WEEK 1
Warm-up (8 minutes): Main Activity: Cool-down:
Step touch side to side – 3 -Brisk walking or light jog in place – 10–15 -Slow marching in place –
Day 1 – Cardio + Core minutes minutes 3 minutes
-Arm swings -Standing cross-body crunch – 3×10 -Gentle core and lower
-Torso twists (slow) -Modified forearm plank (knees on floor) – body stretching – 5 minutes
-10 standing knee raises 3×20 seconds
-Lying leg raises – 3×8
-Bicycle crunch (slow pace) – 2×10
Warm-up (8minutes): Main Activity: Cool-down:
-Brisk march in place – 3 -Bodyweight squats – 3×12 Full body stretching – 5
Day 2 – Strength Training minutes -Modified push-ups (knees on floor) – 3×8 minutes
-Arm swings -Standing side leg lifts – 3×10 each leg
-Body twists -Front arm raises (light weights or water
-Light stretching bottles) – 2×12
 -Bird-dog – 2×10 each side
Warm-up (8minutes): Main Activity: Cool-down:
-Light march in place – 3 -Brisk walking or step-touch – 12–15 minutes -Slow walking – 3 minutes
Day 3 – Cardio + minutes -Standing hamstring stretch – 3×20 seconds -Deep breathing and full
Flexibility
-Arm circles each leg body stretching – 5 minutes
-Shoulder rolls -Overhead side stretch – 3×20 seconds
-Gentle side stretches -Quad stretch (hold wall for balance) – 3×20
seconds each leg
-Seated butterfly stretch – 3×20 seconds
TRAINING PROGRAM

Progression:

WEEK 2
Warm-up (8minutes): Main Activity: Cool-down:
-Quick march in place – 3 minutes -Brisk walking or light jog – 15 -Slow walking – 3 minutes
Day 1 – Cardio + Core -Arm swings minutes -Gentle core and lower body
-Torso rotations -High knees (low impact) – 3×20 stretching – 5 minutes
-12 bodyweight squats seconds
-Standing oblique crunch – 3×12
-Forearm plank – 3×25 seconds
 -Reverse crunch – 3×10
Warm-up (8minutes): Main Activity: Cool-down:
-Brisk march or light jog in place -Bodyweight squats – 3×15 -Full body stretching – 5 minutes
Day 2 – Strength Training – 3 minutes -Standard push-ups or knee push-ups –
-Arm circles (forward and 3×10
backward) -Alternating forward lunges – 3×10
-Leg swings each leg
-Light dynamic stretching -Overhead shoulder press (light
weights or water bottles) – 3×12
-Glute bridges – 3×12

Warm-up (8minutes): Main Activity: Cool-down:

-Brisk march in place – 3 minutes -Brisk walking or light jog – 15–18 -Slow walking – 3 minutes
Day 3 – Cardio + Flexibility -Arm swings minutes -Deep breathing and full body
-Hip circles -Side lunges stretch – 3×10 each side stretching – 5 minutes
-Light dynamic stretching -Standing hamstring stretch – 3×25
seconds each leg
-Overhead tricep stretch – 3×20
seconds each arm
-Seated forward fold – 3×20 seconds
 TRAINING PROGRAM
Progression:

WEEK 3
Warm-up (8minutes): Main Activity: Cool-down:
-Light jog in place – 3 minutes -Brisk walking with intervals (1 -Slow walking – 3 minutes
Day 1 – Cardio + Core -Arm circles minute fast, 1 minute normal) – 18– -Gentle core and lower body
-Torso twists 20 minutes stretching – 5 minutes
-15 bodyweight squats -Mountain climbers (slow pace) –
3×20 seconds
-Forearm plank – 3×30 seconds
-Bicycle crunch – 3×12
-Leg raises – 3×10
Warm-up (8minutes): Main Activity: Cool-down:
-Light jog or fast march – 3 -Jump squats or regular squats – 3×12 Full body stretching – 5 minutes
Day 2 – Strength Training minutes -Standard push-ups – 3×12
-Arm swings -Reverse lunges – 3×12 each leg
-Hip rotations -Bent-over rows (light weights or
-Dynamic leg stretches water bottles) – 3×12
-Side plank – 3×25 seconds each side
 Warm-up (8minutes): Main Activity: Cool-down:
-Light jog in place – 3 minutes
Day 3 – Cardio + -Arm circles -Interval cardio (1 minute fast -Slow walking – 3 minutes
Flexibility
-Hip circles march/light jog, 1 minute normal -Deep breathing and full body
-Dynamic leg swings pace) – 20 minutes stretching – 5 minutes
-Side-to-side lunges – 3×12 each side
-Standing quad stretch – 3×30
seconds each leg
-Seated hamstring stretch – 3×30
seconds
-Cobra stretch – 3×20 seconds

Progression:

WEEK 4
Warm-up (8minutes): Main Activity: Cool-down:

Day 1 – Cardio + Core

 Warm-up (8minutes): Main Activity: Cool-down:

Day 2 – Strength Training

Warm-up (8minutes): Main Activity: Cool-down:

Day 3 – Cardio + Flexibility