TRAINING PROGRAM

Goal: Improve Daily Movement, Balance, and Muscular Endurance

Duration: 6 weeks
Frequency: 3 Days Per Week
Target Group: Beginners
Weekly Schedule:
• Tuesday – Functional Cardio
• Thursday – Lower Body Strength
• Saturday – Mobility & Flexibility

WEEKLY ROUTINE (WEEK 1)

Day 1 – Functional Cardio Warm-up (8 minutes): Main Activity: Cool-down:
• Shoulder Rolls – 2 minutes • Low-Impact Step Jacks – 3 sets • Slow breathing walk – 3
• Side March – 3 minutes of 12 reps minutes
• Easy Step Touch – 3 minutes • Standing Side Kicks – 3 sets of • Light stretching – 2 minutes
10 reps per leg
• Heel-to-Toe Walk – 3 rounds
• Standing Arm Swings – 3 sets
of 30 seconds
Day 2 – Lower Body Strength Warm-up (8 minutes): Main Activity: Cool-down:
• March with Arm Swing – 4 • Chair Sit-to-Stand – 3 sets of 10 • Lower-body stretching – 5
minutes reps minutes
• Partial Squats – 4 minutes • Wall Hold (Semi-squat) – 3 sets
of 20 seconds
 • Standing Leg Abduction – 3 sets
of 10 reps per leg
• Toe Raises – 3 sets of 12 reps
Day 3 – Mobility & Flexibility Warm-up (8 minutes): Main Activity: Cool-down:
• Easy Walking – 5 minutes • Gentle Yoga Flow – 15 minutes • Relaxed breathing – 5 minutes
• Arm Circles – 3 minutes
Flexibility:
• Hip Stretch – 20 seconds each
side
• Back Stretch – 20 seconds
• Shoulder Stretch – 20 seconds

Progression (Week 1):

Balance improved as participants developed greater stability and body awareness during movements. Joint mobility increased, allowing
smoother and more controlled motion. Muscle stiffness was reduced, making daily activities more comfortable and less tiring.

WEEKLY ROUTINE (WEEK 2)

Day 1 – Functional Cardio Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Shoulder Rolls – 2 minutes • Low-Impact Step Jacks – 3 sets • Slow breathing walk – 3
• Side March – 3 minutes of 15 reps minutes
• Easy Step Touch – 3 minutes • Standing Side Kicks – 3 sets of • Light stretching – 2 minutes
12 reps per leg
• Heel-to-Toe Walk – 4 rounds
• Standing Arm Swings – 3 sets
of 40 seconds
Day 2 – Lower Body Strength Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• March with Arm Swing – 4 • Chair Sit-to-Stand – 3 sets of 12 • Lower-body stretching – 5
minutes reps minutes
• Partial Squats – 4 minutes • Wall Hold (Semi-squat) – 3 sets
 of 30 seconds
• Standing Leg Abduction – 3 sets
of 12 reps per leg
• Toe Raises – 3 sets of 15 reps
Day 3 – Mobility & Flexibility Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Easy Walking – 5 minutes • Gentle Yoga Flow – 20 minutes • Relaxed breathing – 5 minutes
• Arm Circles – 3 minutes
Flexibility (Progressed):
• Hip Stretch – 30 seconds each
side
• Back Stretch – 30 seconds
• Shoulder Stretch – 30 seconds

Progression (Week 2): Week 2 demonstrated noticeable improvements in balance and stability as exercises required greater control and
coordination. Lower-body muscular endurance increased, allowing participants to sustain movements longer with less fatigue. Flexibility also
improved due to extended stretching time, resulting in better joint mobility and reduced muscle tightness.

WEEKLY ROUTINE (WEEK 3)

Day 1 – Functional Cardio Warm-up (8 minutes): Main Activity: Cool-down:
• Shoulder Rolls – 2 minutes • Low-Impact Step Jacks – 3 sets • Slow breathing walk – 3
• Side March – 3 minutes of 18 reps minutes
• Easy Step Touch – 3 minutes • Standing Side Kicks – 3 sets of • Light stretching – 2 minutes
15 reps per leg
• Heel-to-Toe Walk – 5 rounds
• Standing Arm Swings – 3 sets
of 45 seconds
Day 2 – Lower Body Strength Warm-up (8 minutes): Main Activity: Cool-down:
• March with Arm Swing – 4 • Chair Sit-to-Stand – 3 sets of 15 • Lower body stretching – 5
minutes reps minutes
 • Partial Squats – 4 minutes • Wall Hold – 3 sets of 35
seconds
• Standing Leg Abduction – 3 sets
of 15 reps per leg
• Toe Raises – 3 sets of 18 reps
Day 3 – Mobility & Flexibility Warm-up (8 minutes): Main Activity: Cool-down:
• Easy Walking – 5 minutes • Gentle Yoga Flow – 25 minutes • Relaxed breathing – 5 minutes
• Arm Circles – 3 minutes
Progression (Week 3) Week 3 improved muscular endurance and balance due to added repetitions and longer holds. Flexibility also increased
with extended mobility sessions.

WEEKLY ROUTINE (WEEK 4)

Day 1 – Functional Cardio Warm-up (8 minutes): Main Activity: Cool-down:
• Shoulder Rolls – 2 minutes • Low-Impact Step Jacks – 3 sets • Slow breathing walk – 3
• Side March – 3 minutes of 12 reps minutes
• Easy Step Touch – 3 minutes • Standing Side Kicks – 3 sets of • Light stretching – 2 minutes
10 reps per leg
• Heel-to-Toe Walk – 3 rounds
• Standing Arm Swings – 3 sets
of 30 seconds
Day 2 – Lower Body Strength Warm-up (8 minutes): Main Activity (Further Cool-down:
• March with Arm Swing – 4 Progressed): • Lower-body stretching – 5
minutes • Chair Sit-to-Stand – 4 sets of 15 minutes
• Partial Squats – 4 minutes reps
• Wall Hold (Semi-squat) – 4 sets
of 35 seconds
• Standing Leg Abduction – 4 sets
of 15 reps per leg
• Toe Raises – 4 sets of 18 reps
Day 3 – Mobility & Flexibility Warm-up (8 minutes): Main Activity (Further Cool-down:
• Easy Walking – 5 minutes Progressed): • Relaxed breathing – 5 minutes
• Arm Circles – 3 minutes • Gentle Yoga Flow – 25 minutes
 Flexibility (Further
Progressed):
• Hip Stretch – 40 seconds each
side
• Back Stretch – 40 seconds
• Shoulder Stretch – 40 seconds

Progression (Week 4) By Week 4, participants demonstrated noticeably improved muscular endurance and better balance control during
functional movements. The increased sets and longer hold times helped enhance lower-body strength and joint stability while maintaining safe,
low-impact intensity for beginners.

WEEKLY ROUTINE (WEEK 5)

Day 1 – Functional Cardio Warm-up (8 minutes): Main Activity (Further Cool-down:
• Shoulder Rolls – 2 minutes Progressed): • Slow breathing walk – 3
• Side March – 3 minutes • Low-Impact Step Jacks – 4 sets minutes
• Easy Step Touch – 3 minutes of 20 reps • Light stretching – 2 minutes
• Standing Side Kicks – 4 sets of
18 reps per leg
• Heel-to-Toe Walk – 6 rounds
• Standing Arm Swings – 4 sets
of 50 seconds
Day 2 – Lower Body Strength Warm-up (8 minutes): Main Activity (Further Cool-down:
• March with Arm Swing – 4 Progressed): • Lower-body stretching – 5
minutes • Chair Sit-to-Stand – 4 sets of 18 minutes
• Partial Squats – 4 minutes reps
• Wall Hold (Semi-squat) – 4 sets
of 40 seconds
• Standing Leg Abduction – 4 sets
of 18 reps per leg
• Toe Raises – 4 sets of 20 reps
Day 3 – Mobility & Flexibility Warm-up (8 minutes): Main Activity (Further Cool-down:
• Easy Walking – 5 minutes Progressed): • Relaxed breathing – 5 minutes
 • Arm Circles – 3 minutes • Gentle Yoga Flow – 30 minutes
Flexibility (Further
Progressed):
• Hip Stretch – 45 seconds each
side
• Back Stretch – 45 seconds
• Shoulder Stretch – 45 seconds

Progression (Week 5) By Week 5, participants showed significant improvement in muscular endurance and overall movement control. Increased
repetitions and longer hold times strengthened the lower body and improved joint stability, while extended mobility work enhanced flexibility
and recovery.

WEEKLY ROUTINE (WEEK 6)

Day 1 – Functional Cardio Warm-up (8 minutes): Main Activity (Peak Cool-down:
• Shoulder Rolls – 2 minutes Progression): • Slow breathing walk – 3
• Side March – 3 minutes • Low-Impact Step Jacks – 5 sets minutes
• Easy Step Touch – 3 minutes of 20 reps • Light stretching – 2 minutes
• Standing Side Kicks – 4 sets of
20 reps per leg
• Heel-to-Toe Walk – 6 rounds
(slightly faster pace)
• Standing Arm Swings – 4 sets
of 60 seconds
Day 2 – Lower Body Strength Warm-up (8 minutes): Main Activity (Peak Cool-down:
• March with Arm Swing – 4 Progression): • Lower-body stretching – 5
minutes • Chair Sit-to-Stand – 5 sets of 18 minutes
• Partial Squats – 4 minutes reps
• Wall Hold (Semi-squat) – 4 sets
of 45 seconds
• Standing Leg Abduction – 4 sets
 of 20 reps per leg
• Toe Raises – 4 sets of 22 reps
Day 3 – Mobility & Flexibility Warm-up (8 minutes): Main Activity (Peak Cool-down:
• Easy Walking – 5 minutes Progression): • Relaxed breathing – 5 minutes
• Arm Circles – 3 minutes • Gentle Yoga Flow – 30–35
minutes
Flexibility (Peak Progression):
• Hip Stretch – 50 seconds each
side
• Back Stretch – 50 seconds
• Shoulder Stretch – 50 seconds

Progression (Week 6) By Week 6, participants demonstrated strong improvement in balance, muscular endurance, and flexibility compared to
Week 1. The increased volume and longer exercise duration enhanced lower-body strength and overall functional movement while maintaining
safe, low-impact intensity appropriate for beginners.

Prepared by: Esquejo, James Robert J.

TRAINING PROGRAM

Goal: Improve Overall Fitness (Strength, Endurance, Flexibility)

Duration: 6 weeks
Frequency: 3 Days Per Week
Target Group: Beginners
Weekly Schedule:
• Monday: Full Body Cardio
• Wednesday: Strength + Core
• Friday: Cardio + Flexibility
 WEEKLY ROUTINE (WEEK 1)
Day 1 - Cardio + Core Warm-up (8 minutes): Main Activity: Cool-down:
• Neck Rolls – 1 minute • Mountain Climbers – 3 sets • Slow walking – 3 minutes
• Arm Circles – 2 minutes of 10 reps • Light stretching – 2
• March in Place – 3 minutes • Jump Squats – 3 sets of 8 minutes
• Light Jogging – 2 minutes reps
• High Knees – 3 sets of 30
seconds
• Side Steps – 3 sets of 12
reps
Day 2 - Strength Warm-up (8 minutes): Main Activity: Cool-down:
• Jumping Jacks – 2 minutes • Wall Push-ups – 3 sets of • Stretch arms, legs, and
• Arm Swings – 2 minutes 10 reps lower back – 5 minutes
• Bodyweight Squats – 2 • Glute Bridges – 3 sets of
minutes 12 reps
• Hip Rotations – 2 minutes • Plank – 3 sets of 20
seconds
• Russian Twists – 2 sets of
12 reps
Day 3 - Cardio + Flexibility Warm-up (8 minutes): Main Activity: Cool-down:
• Brisk Walking – 3 minutes • Dancing / Zumba – 20 • Full body stretching – 5
• Jumping Jacks – 2 minutes minutes minutes
• Arm Circles – 3 minutes Flexibility:
• Hamstring Stretch – 20
seconds each leg
• Calf Stretch – 20 seconds
each leg
• Shoulder Stretch – 20
seconds each arm
• Back Stretch – 20 seconds
Progression (Week 1): During Week 1, there was noticeable improvement in stamina and better coordination while
performing the exercises. There was also slight muscle firmness, and fatigue during daily and physical activities was
reduced.
WEEKLY ROUTINE (WEEK 2)
Day 1 - Cardio + Core Warm-up (8 minutes): Main Activity: Cool-down:
 Neck Rolls – 1 minute  Mountain Climbers –  Slow walking – 3
 Arm Circles – 2 3 sets of 12 reps minutes
minutes  Light stretching – 2
 March in Place – 3  Jump Squats – 3 sets minutes
minutes of 10 reps
 Light Jogging – 2  High Knees – 3 sets of
minutes 35 seconds
 Side Steps – 3 sets of
15 reps

Day 2 - Strength Warm-up (8 minutes): Main Activity: Cool-down:

 Jumping Jacks – 2  Wall Push-ups – 3 sets  Stretch arms, legs, and
minutes of 12 reps lower back – 5
 Arm Swings – 2  Glute Bridges – 3 sets minutes
minutes of 15 reps
 Bodyweight Squats –  Plank – 3 sets of 30
2 minutes seconds
 Hip Rotations – 2  Russian Twists – 3
minutes sets of 12 reps
Day 3 - Cardio + Flexibility Warm-up (8 minutes): Main Activity: Cool-down:
 Brisk Walking – 3  Dancing / Zumba – 25  Full body stretching –
minutes minutes 5 minutes
 Jumping Jacks – 2
minutes Flexibility:
 Arm Circles – 3  Hamstring Stretch –
minutes 25 seconds each leg
 Calf Stretch – 25
seconds each leg
 Shoulder Stretch – 25
seconds each arm
 Back Stretch – 25
seconds

Progression (Week 2): During Week 2, there was improved cardiovascular endurance along with increased core and muscle
strength. Balance and coordination became better, fatigue during daily and physical activities was reduced, and flexibility
and overall movement control improved.
WEEKLY ROUTINE (WEEK 3)
Day 1 – Full Body Cardio Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• March in Place – 2 minutes • Low-Impact Jumping Jacks – 3 •Slow walking – 3 minutes
• Arm Circles – 2 minutes sets of 20 reps • Light stretching (arms & legs) –
• Light Jogging – 2 minutes • High Knees (Moderate Pace) – 2 minutes
• Side Steps – 2 minutes 3 sets of 40 seconds
• Standing Side Kicks – 3 sets of
15 reps per leg
• Mountain Climbers (Slow Pace)
 – 3 sets of 15 reps
Day 2 – Strength + Core Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Jumping Jacks – 3 minutes • Chair Squats – 3 sets of 15 reps • Stretch arms, shoulders, legs,
• Bodyweight Squats – 3 minutes • Wall Push-ups – 3 sets of 15 and back – 5 minutes
• Arm Swings – 2 minutes reps
• Forearm Plank – 3 sets of 40
seconds
• Standing Oblique Crunch – 3
sets of 15 reps per side
Day 3 – Cardio + Flexibility Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Brisk Walking – 3 minutes • Continuous Brisk Walking / • Full-body stretching – 5
• Light Jogging – 3 minutes Light Jogging – 30 minutes minutes
• Arm Circles – 2 minutes
Flexibility:
• Hamstring Stretch – 35 seconds
each leg
• Quad Stretch – 35 seconds each
leg
• Shoulder Stretch – 35 seconds
each arm
• Side Stretch – 35 seconds each
side

Progression (Week 3) During Week 3, exercise intensity and duration were noticeably increased compared to earlier weeks. Participants
demonstrated improved muscular endurance, better cardiovascular capacity, and stronger core stability. Movements were performed with better
control and reduced fatigue while maintaining beginner safety.

WEEKLY ROUTINE (WEEK 4)

Day 1 – Full Body Cardio Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• March in Place – 2 minutes • Jumping Jacks – 3 sets of 25 • Slow walking – 3 minutes
 • Arm Circles – 2 minutes reps • Light stretching (arms & legs) –
• Light Jogging – 2 minutes • High Knees – 3 sets of 45 2 minutes
• Side Steps – 2 minutes seconds
• Standing Side Kicks – 3 sets of
18 reps per leg
• Mountain Climbers – 3 sets of
20 reps
Day 2 – Strength + Core Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• March with Arm Swing – 4 • Chair Squats – 3 sets of 18 reps Stretch arms, shoulders, legs, and
minutes • Wall Push-ups – 3 sets of 18 back – 5 minutes
• Partial Squats – 4 minutes reps
• Forearm Plank – 3 sets of 45
seconds
• Standing Oblique Crunch – 3
sets of 18 reps per side
Day 3 – Cardio + Flexibility Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Brisk Walking – 3 minutes • Continuous Brisk Walking / • Full-body stretching – 5
• Light Jogging – 3 minutes Light Jogging – 35 minutes minutes
• Arm Circles – 2 minutes
Flexibility:
• Hamstring Stretch – 40 seconds
each leg
• Quad Stretch – 40 seconds each
leg
• Shoulder Stretch – 40 seconds
each arm
• Side Stretch – 40 seconds each
side
Progression (Week 4) In Week 4, both repetitions and exercise duration were increased to further develop endurance and strength. Participants
showed greater stamina, improved core control, and better breathing management during longer cardio sessions. Overall movement became
more stable and efficient while still maintaining beginner safety.

WEEKLY ROUTINE (WEEK 5)

Day 1 – Full Body Cardio Warm-up (8 minutes): Main Activity (Progressed – Cool-down:
• March in Place – 2 minutes Peak Week): • Slow walking – 3 minutes
• Arm Circles – 2 minutes • Jumping Jacks – 3 sets of 30 • Light stretching (arms & legs) –
• Light Jogging – 2 minutes reps 2 minutes
• Side Steps – 2 minutes– 3 • High Knees – 3 sets of 50
minutes seconds
• Standing Side Kicks – 3 sets of
20 reps per leg
• Mountain Climbers – 3 sets of
25 reps
Day 2 – Strength + Core Warm-up (8 minutes): Main Activity (Progressed – Cool-down:
• Jumping Jacks – 3 minutes Peak Week): • Stretch arms, shoulders, legs,
• Bodyweight Squats – 3 minutes • Chair Squats – 3 sets of 20 reps and back – 5 minutes
• Arm Swings – 2 minutes • Wall Push-ups – 3 sets of 20
reps
• Forearm Plank – 3 sets of 50
seconds
• Standing Oblique Crunch – 3
sets of 20 reps per side
Day 3 – Cardio + Flexibility Warm-up (8 minutes): Main Activity (Progressed – Cool-down:
• Brisk Walking – 3 minutes Peak Week): • Full-body stretching – 5
• Light Jogging – 3 minutes • Continuous Brisk Walking / minutes
• Arm Circles – 2 minutes
Light Jogging – 40 minutes
Flexibility:
• Hamstring Stretch – 45 seconds
each leg
 • Quad Stretch – 45 seconds each
leg
• Shoulder Stretch – 45 seconds
each arm
• Side Stretch – 45 seconds each
side

Progression (Week 5) Week 5 represents the peak of the training program, with the highest repetitions and longest exercise duration while still
maintaining proper form and safety. Participants demonstrated noticeable improvement in cardiovascular endurance, muscular strength, and core
stability compared to Week 1. Overall fitness levels improved significantly, with reduced fatigue and better movement efficiency during daily
activities.

WEEKLY ROUTINE (WEEK 6)

Day 1 – Full Body Cardio Warm-up (8 minutes): Main Activity (Performance Cool-down:
• March in Place – 2 minutes Focus): • Slow walking – 3 minutes
• Arm Circles – 2 minutes • Jumping Jacks – 3 sets of 30 • Light stretching (arms & legs) –
• Light Jogging – 2 minutes reps 2 minutes
• Side Steps – 2 minutes • High Knees – 3 sets of 50
seconds
• Standing Side Kicks – 3 sets of
20 reps per leg
• Mountain Climbers – 3 sets of
25 reps
Day 2 – Strength + Core Warm-up (8 minutes): Main Activity (Controlled Cool-down:
• Jumping Jacks – 3 minutes Intensity): • Stretch arms, shoulders, legs,
• Bodyweight Squats – 3 minutes • Chair Squats – 3 sets of 20 reps and back – 5 minutes
• Arm Swings – 2 minutes • Wall Push-ups – 3 sets of 20
reps
• Forearm Plank – 3 sets of 50
seconds
• Standing Oblique Crunch – 3
 sets of 20 reps per side
Day 3 – Cardio + Flexibility Warm-up (8 minutes): Main Activity: Cool-down:
• Brisk Walking – 3 minutes • Continuous Brisk Walking / • Full-body stretching – 5
• Light Jogging – 3 minutes Light Jogging – 40 minutes minutes
• Arm Circles – 2 minutes
Flexibility:
• Hamstring Stretch – 45 seconds
each leg
• Quad Stretch – 45 seconds each
leg
• Shoulder Stretch – 45 seconds
each arm
• Side Stretch – 45 seconds each
side

Progression (Week 6) Week 6 focused on maintaining the peak performance level achieved in Week 6 while emphasizing proper form and
controlled breathing. Participants showed improved endurance consistency and better strength stability without excessive fatigue. This week
reinforced long-term fitness habits and prepared participants for independent exercise beyond the program.

Prepared by: Fernand C. Bayotas

TRAINING PROGRAM
Goal: Build Basic Strength and Cardiovascular Endurance
Duration: 6 Weeks
Frequency: 3 Days per Week
Target Group: Beginners
Weekly Schedule:
• Monday – Circuit Training
• Wednesday – Core Stability
• Friday – Aerobic Conditioning
WEEKLY ROUTINE (WEEK 1)
Day 1 – Circuit Training Warm-up (8 minutes): Main Activity (Circuit – Cool-down:
• Jog in Place – 3 minutes repeat 3 rounds): • Walking – 3 minutes
• Dynamic Stretching – 5 • Bodyweight Squats – 10 • Stretching – 2 minutes
minutes reps
• Wall Push-ups – 10 reps
• Standing Knee Drives – 12
reps
• Rest – 1 minute per round
Day 2 – Core Stability Warm-up (8 minutes): Main Activity: Cool-down:
• March with Twist – 4 • Seated Core Hold – 3 sets • Core and back stretching –
minutes of 20 seconds 5 minutes
• Arm Circles – 4 minutes • Dead Bug Exercise – 3 sets
of 10 reps
 • Standing Oblique Crunch –
3 sets of 12 reps
• Back Extensions
(Standing) – 3 sets of 10
reps
Day 3 – Aerobic Warm-up (8 minutes): Main Activity: Cool-down:
Conditioning • Brisk Walking – 5 minutes • Continuous Walking or • Full body stretch – 5
• Arm Swings – 3 minutes Jogging – 20 minutes minutes

Progression: Progression (Week 1):

Cardiovascular endurance improved, allowing participants to perform activities longer with less fatigue. Core muscles
became more consistently activated during exercises, resulting in stronger abdominal and lower back support. Overall body
control and coordination also improved, leading to better movement efficiency and balance.
WEEKLY ROUTINE (WEEK 2)
Day 1 – Circuit Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Jog in Place – 3 minutes Circuit – repeat 4 rounds): • Walking – 3 minutes
• Dynamic Stretching – 5 • Bodyweight Squats – 12 • Stretching – 2 minutes
minutes reps
• Wall Push-ups – 12 reps
• Standing Knee Drives – 15
reps
• Rest – 45 seconds per
round
Day 2 – Core Stability Warm-up (8 minutes): Main Activity Cool-down:
• March with Twist – 4 (Progressed): • Core and back stretching –
minutes • Seated Core Hold – 3 sets 5 minutes
 • Arm Circles – 4 minutes of 30 seconds
• Dead Bug Exercise – 3 sets
of 12 reps
• Standing Oblique Crunch –
3 sets of 15 reps
• Back Extensions
(Standing) – 3 sets of 12
reps
Day 3 – Aerobic Warm-up (8 minutes): Main Activity Cool-down:
Conditioning • Brisk Walking – 5 minutes (Progressed): • Full body stretch – 5
• Arm Swings – 3 minutes • Continuous Walking or minutes
Jogging – 25 minutes
Progression (Week 2): During Week 2, cardiovascular endurance improved as participants sustained longer aerobic
activities with shorter recovery periods, enhancing heart and lung efficiency. Core stability increased through better muscle
engagement during exercises, providing stronger trunk support. Muscular endurance also progressed, allowing participants
to perform more repetitions with improved form and reduced fatigue.
WEEKLY ROUTINE (WEEK 3)
Day 1 – Circuit Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Jog in Place – 3 minutes Circuit – repeat 4 rounds): • Walking – 3 minutes
• Dynamic Stretching – 5 minutes • Bodyweight Squats – 15 reps • Stretching – 2 minutes
• Wall Push-ups – 15 reps
• Standing Knee Drives – 18 reps
• Rest – 30–40 seconds per round
Day 2 – Core Stability Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• March with Twist – 4 minutes • Seated Core Hold – 3 sets of 35 • Core and back stretching – 5
• Arm Circles – 4 minutes seconds minutes
• Dead Bug Exercise – 3 sets of
15 reps
 • Standing Oblique Crunch – 3
sets of 18 reps
• Back Extensions (Standing) – 3
sets of 15 reps
Day 3 – Aerobic Conditioning Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Brisk Walking – 5 minutes • Continuous Walking or Jogging • Full body stretch – 5 minutes
• Arm Swings – 3 minutes – 30 minutes
Progression (Week 3) During Week 3, exercise intensity increased through higher repetitions and reduced rest time, improving muscular
endurance and stamina. Participants were able to maintain steady breathing and better posture during longer aerobic sessions. Core strength and
overall coordination continued to develop, resulting in smoother and more controlled movements.

WEEKLY ROUTINE (WEEK 4)

Day 1 – Circuit Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Jog in Place – 3 minutes Circuit – repeat 5 rounds): • Walking – 3 minutes
• Dynamic Stretching – 5 minutes • Bodyweight Squats – 18 reps • Stretching – 2 minutes
• Wall Push-ups – 18 reps
• Standing Knee Drives – 20 reps
• Rest – 30 seconds per round
Day 2 – Core Stability Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• March with Twist – 4 minutes • Seated Core Hold – 3 sets of 40 • Core and back stretching – 5
• Arm Circles – 4 minutes seconds minutes
• Dead Bug Exercise – 3 sets of
18 reps
• Standing Oblique Crunch – 3
sets of 20 reps
• Back Extensions (Standing) – 3
sets of 18 reps
Day 3 – Aerobic Conditioning Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Brisk Walking – 5 minutes • Continuous Walking or Jogging • Full body stretch – 5 minutes
• Arm Swings – 3 minutes – 35 minutes
Progression (Week 4) During Week 4, participants demonstrated stronger muscular endurance by completing more rounds with shorter rest
periods. Cardiovascular capacity improved as they sustained longer aerobic sessions with better breathing control. Core stability became more
noticeable, providing improved posture, balance, and movement efficiency throughout exercises.

WEEKLY ROUTINE (WEEK 5)

Day 1 – Circuit Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Jog in Place – 3 minutes Circuit – repeat 5 rounds): • Walking – 3 minutes
• Dynamic Stretching – 5 minutes • Bodyweight Squats – 20 reps • Stretching – 2 minutes
• Wall Push-ups – 20 reps
• Standing Knee Drives – 22 reps
• Rest – 20–30 seconds per round
Day 2 – Core Stability Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• March with Arm Swing – 4 • Seated Core Hold – 3 sets of 45 • Core and back stretching – 5
minutes seconds minutes
• Partial Squats – 4 minutes • Dead Bug Exercise – 3 sets of
20 reps
• Standing Oblique Crunch – 3
sets of 22 reps
• Back Extensions (Standing) – 3
sets of 20 reps
Day 3 – Aerobic Conditioning Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Brisk Walking – 5 minutes • Continuous Walking or Jogging • Full body stretch – 5 minutes
• Arm Swings – 3 minutes – 40 minutes
Progression (Week 5) During Week 5, participants showed noticeable improvement in muscular endurance by completing higher repetitions
with minimal rest. Cardiovascular endurance significantly increased as they maintained steady pacing during longer aerobic sessions. Core
muscles became stronger and more stable, resulting in improved posture, balance, and overall movement efficiency.

WEEKLY ROUTINE (WEEK 6)

Day 1 – Circuit Training Warm-up (8 minutes): Main Activity (Peak Circuit – Cool-down:
• Jog in Place – 3 minutes repeat 5 rounds): • Walking – 3 minutes
 • Dynamic Stretching – 5 minutes • Bodyweight Squats – 22 reps • Stretching – 2 minutes
• Wall Push-ups – 22 reps
• Standing Knee Drives – 25 reps
• Rest – 20 seconds per round
Day 2 – Core Stability Warm-up (8 minutes): Main Activity (Peak Level): Cool-down:
• March with Twist – 4 minutes • Seated Core Hold – 3 sets of 50 • Core and back stretching – 5
• Arm Circles – 4 minutes seconds minutes
• Dead Bug Exercise – 3 sets of
22 reps
• Standing Oblique Crunch – 3
sets of 25 reps
• Back Extensions (Standing) – 3
sets of 22 reps
Day 3 – Aerobic Conditioning Warm-up (8 minutes): Main Activity (Peak Duration): Cool-down:
• Brisk Walking – 5 minutes • Continuous Walking or Jogging • Full body stretch – 5 minutes
• Arm Swings – 3 minutes – 45 minutes

Progression (Week 6) Week 6 represents the peak of the training program, with the highest repetitions and longest aerobic duration achieved
throughout the six weeks. Participants demonstrated significant improvements in muscular endurance, cardiovascular capacity, and core strength
compared to Week 1. Overall movement efficiency, balance, and breathing control were noticeably stronger, showing successful adaptation to
the program.

Prepared by: Allaba, Shylyn Mae B.

TRAINING PROGRAM
Goal: Improve Muscular Endurance, Coordination, and Agility
Duration: 6 Weeks
Frequency: 3 Days per Week
Target Group: Beginners
Weekly Schedule:
• Tuesday – Agility & Coordination
• Thursday – Upper & Lower Body Endurance
• Saturday – Interval Cardio Training

WEEKLY ROUTINE (WEEK 1)

Day 1 – Agility & Coordination Warm-up (8 minutes): Main Activity: Cool-down:
• Arm Swings – 2 minutes • Ladder Drill (Imaginary floor • Slow walking – 3 minutes
• Light Side Shuffles – 3 minutes ladder steps) – 3 rounds • Light lower-body stretching – 2
• Ankle Rotations – 1 minute • Side-to-Side Cone Taps (use minutes
• March with Arm Reach – 2 objects as markers) – 3 sets of 30
minutes seconds
• Forward & Backward Walk – 3
rounds of 1 minute
• Single-Leg Balance (alternate
legs) – 3 sets of 20 seconds per
leg
Day 2 – Upper & Lower Body Warm-up (8 minutes): Main Activity: Cool-down:
Endurance • Shoulder Rolls – 2 minutes • Static Wall Sit – 3 sets of 20 • Full-body stretching – 5
• Bodyweight Half Squats – 3 seconds minutes
minutes • Incline Push-ups (table or wall)
• March in Place – 3 minutes – 3 sets of 10 reps
• Alternating Step-back Lunges –
3 sets of 8 reps per leg
• Standing Arm Circles (extended
 hold) – 3 sets of 30 seconds
Day 3 – Interval Cardio Training Warm-up (8 minutes): Main Activity (Beginner Cool-down:
• Brisk Walking – 4 minutes Intervals): • Slow walking – 3 minutes
• Arm Swings – 2 minutes • 1 minute light jog • Deep breathing and stretching –
• Light Jog – 2 minutes • 1 minute brisk walk 2 minutes
(Repeat cycle 8 times – total 16
minutes)

Progression (Week 1): During Week 1, participants began developing better coordination and balance through agility-focused drills. Muscular
endurance improved as static holds and controlled repetitions were introduced. Cardiovascular response adapted to interval-style training,
helping build stamina while maintaining beginner safety.

WEEKLY ROUTINE (WEEK 2)

Day 1 – Agility & Coordination Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Arm Swings – 2 minutes • Ladder Drill (Imaginary floor • Slow walking – 3 minutes
• Light Side Shuffles – 3 minutes ladder steps) – 4 rounds • Light lower-body stretching – 2
• Ankle Rotations – 1 minute • Side-to-Side Cone Taps – 3 sets minutes
• March with Arm Reach – 2 of 40 seconds
minutes • Forward & Backward Walk
(slightly faster pace) – 3 rounds
of 1 minute
• Single-Leg Balance – 3 sets of
30 seconds per leg
Day 2 – Upper & Lower Body Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
Endurance • Shoulder Rolls – 2 minutes • Static Wall Sit – 3 sets of 30 • Full-body stretching – 5
• Bodyweight Half Squats – 3 seconds minutes
minutes • Incline Push-ups – 3 sets of 12
• March in Place – 3 minutes reps
• Alternating Step-back Lunges –
3 sets of 10 reps per leg
• Standing Arm Circles – 3 sets of
 40 seconds
Day 3 – Interval Cardio Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Brisk Walking – 4 minutes Intervals): • Slow walking – 3 minutes
• Arm Swings – 2 minutes • 1 minute light jog • Deep breathing and stretching –
• Light Jog – 2 minutes • 1 minute brisk walk 2 minutes
(Repeat cycle 10 times – total 20
minutes)

Progression (Week 2): During Week 2, exercise duration and control improved as agility drills were performed for longer periods. Muscular
endurance increased through extended static holds and additional repetitions. Cardiovascular stamina progressed as participants completed more
interval cycles with better pacing and breathing control.

WEEKLY ROUTINE (WEEK 3)

Day 1 – Agility & Coordination Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Arm Swings – 2 minutes • Ladder Drill (Imaginary floor • Slow walking – 3 minutes
• Light Side Shuffles – 3 minutes ladder steps, faster pace) – 4 • Light lower-body stretching – 2
• Ankle Rotations – 1 minute rounds minutes
• March with Arm Reach – 2 • Side-to-Side Cone Taps – 3 sets
minutes of 45 seconds
• Forward & Backward Walk
with Direction Change – 4 rounds
of 1 minute
• Single-Leg Balance with Arm
Reach – 3 sets of 30 seconds per
leg
Day 2 – Upper & Lower Body Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
Endurance • Shoulder Rolls – 2 minutes • Static Wall Sit – 3 sets of 35 • Full-body stretching – 5
• Bodyweight Squats – 3 minutes seconds minutes
• March in Place – 3 minutes • Incline Push-ups – 3 sets of 15
reps
• Alternating Step-back Lunges –
 3 sets of 12 reps per leg
• Standing Arm Circles – 3 sets of
45 seconds
Day 3 – Interval Cardio Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Brisk Walking – 4 minutes Intervals): • Slow walking – 3 minutes
• Arm Swings – 2 minutes • 1 minute light jog • Deep breathing and stretching –
• Light Jog – 2 minutes • 45 seconds brisk walk 2 minutes
(Repeat cycle 12 times – total 21
minutes)
Progression (Week 3) During Week 3, agility improved as participants performed quicker movements and added directional changes. Muscular
endurance continued to develop with longer holds and increased repetitions. Cardiovascular capacity advanced as rest intervals shortened,
allowing participants to sustain higher activity levels with improved breathing control.

WEEKLY ROUTINE (WEEK 4)

Day 1 – Agility & Coordination Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Arm Swings – 2 minutes • Ladder Drill (faster controlled • Slow walking – 3 minutes
• Light Side Shuffles – 3 minutes pace) – 5 rounds • Light lower-body stretching – 2
• Ankle Rotations – 1 minute • Side-to-Side Cone Taps – 3 sets minutes
• March with Arm Reach – 2 of 50 seconds
minutes • Forward, Backward & Side
Movement Combo – 4 rounds of
1 minute
• Single-Leg Balance with Light
Knee Lift – 3 sets of 35 seconds
per leg
Day 2 – Upper & Lower Body Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
Endurance • Shoulder Rolls – 2 minutes • Static Wall Sit – 3 sets of 40 • Full-body stretching – 5
• Bodyweight Squats – 3 minutes seconds minutes
• March in Place – 3 minutes • Incline Push-ups – 3 sets of 18
reps
• Alternating Step-back Lunges –
3 sets of 15 reps per leg
 • Standing Arm Circles – 3 sets of
50 seconds
Day 3 – Interval Cardio Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Brisk Walking – 4 minutes Intervals): • Slow walking – 3 minutes
• Arm Swings – 2 minutes • 1 minute light jog • Deep breathing and stretching –
• Light Jog – 2 minutes • 40 seconds brisk walk 2 minutes
(Repeat cycle 14 times – total 23
minutes)
Progression (Week 4) During Week 4, agility drills became more dynamic with added movement combinations and longer activity time.
Muscular endurance significantly improved as participants maintained longer holds and completed higher repetitions with controlled form.
Cardiovascular endurance continued to increase due to shorter recovery periods and extended interval duration.

WEEKLY ROUTINE (WEEK 5)

Day 1 – Agility & Coordination Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
• Arm Swings – 2 minutes • Ladder Drill (quick controlled • Slow walking – 3 minutes
• Light Side Shuffles – 3 minutes steps) – 5 rounds • Light lower-body stretching – 2
• Ankle Rotations – 1 minute • Side-to-Side Cone Taps – 3 sets minutes
• March with Arm Reach – 2 of 55 seconds
minutes • Forward, Backward & Side
Movement Combo – 5 rounds of
1 minute
• Single-Leg Balance with Knee
Lift & Arm Reach – 3 sets of 40
seconds per leg
Day 2 – Upper & Lower Body Warm-up (8 minutes): Main Activity (Progressed): Cool-down:
Endurance • Shoulder Rolls – 2 minutes • Static Wall Sit – 3 sets of 45 • Full-body stretching – 5
• Bodyweight Squats – 3 minutes seconds minutes
• March in Place – 3 minutes • Incline Push-ups – 3 sets of 20
reps
• Alternating Step-back Lunges –
3 sets of 18 reps per leg
• Standing Arm Circles – 3 sets of
 55 seconds
Day 3 – Interval Cardio Training Warm-up (8 minutes): Main Activity (Progressed Cool-down:
• Brisk Walking – 4 minutes Intervals): • Slow walking – 3 minutes
• Arm Swings – 2 minutes • 1 minute light jog • Deep breathing and stretching –
• Light Jog – 2 minutes • 35 seconds brisk walk 2 minutes
(Repeat cycle 16 times – total
25–26 minutes)
Progression (Week 5) During Week 5, agility movements became quicker and more controlled, showing improved coordination and reaction
time. Muscular endurance increased as participants maintained longer static holds and completed higher repetitions with stable form.
Cardiovascular stamina advanced further due to shorter rest intervals and extended total activity time.

WEEKLY ROUTINE (WEEK 6)

Day 1 – Agility & Coordination Warm-up (8 minutes): Main Activity (Peak Cool-down:
• Arm Swings – 2 minutes Performance Level): • Slow walking – 3 minutes
• Light Side Shuffles – 3 minutes • Ladder Drill (quick but • Light lower-body stretching –
• Ankle Rotations – 1 minute controlled footwork) – 6 rounds 2 minutes
• March with Arm Reach – 2 • Side-to-Side Cone Taps – 3 sets
minutes of 60 seconds
• Forward, Backward & Side
Movement Combo – 5 rounds of
1 minute
• Single-Leg Balance with Knee
Lift & Arm Reach – 3 sets of 45
seconds per leg
Day 2 – Upper & Lower Body Warm-up (8 minutes): Main Activity (Peak Level): Cool-down:
Endurance • Shoulder Rolls – 2 minutes • Static Wall Sit – 3 sets of 50 • Full-body stretching – 5
• Bodyweight Squats – 3 minutes seconds minutes
• March in Place – 3 minutes • Incline Push-ups – 3 sets of 22
reps
• Alternating Step-back Lunges –
3 sets of 20 reps per leg
• Standing Arm Circles – 3 sets of
 60 seconds
Day 3 – Interval Cardio Training Warm-up (8 minutes): Main Activity (Peak Intervals): Cool-down:
• Brisk Walking – 4 minutes • 1 minute light jog • Slow walking – 3 minutes
• Arm Swings – 2 minutes • 30 seconds brisk walk • Deep breathing and stretching
• Light Jog – 2 minutes (Repeat cycle 18 times – total 27 – 2 minutes
minutes)
Progression (Week 6) Week 6 represents the highest level of intensity in the program, with the longest holds, quickest agility drills, and shortest
recovery intervals. Participants demonstrated significant improvement in coordination, muscular endurance, and cardiovascular stamina
compared to Week 1. Overall movement control, balance, and0
0 breathing efficiency showed strong development, indicating successful adaptation to the training program.

Prepared by: Randy Angeles Sueta