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3 Element Health Plan Physical Activity Log
Phase I, Week 1
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CARDIO TRAINING
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Activity
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Power walking
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Power
walking
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Power walking
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Power walking
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Time/Distance
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15-20 min
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15-20 min
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20 min
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20-25 min
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Heart rate
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60-75% of max
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60-75% of max
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60-75% of max
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60-75% of max
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Intensity
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5/6
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5/6
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5/6
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5/6
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Notes
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STRENGTH EXERCISES
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Activity
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Basic Push Ups see exercise 
Basic Squats
Basic Sit Ups see exercise 
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Basic Push Ups see exercise
Basic Step Ups see exercise 
Basic Sit Ups see exercise
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1.Basic Step Ups see exercise
2.Basic Lunges see exercise
3.Standing Knee Lifts see exercise  
4.Bicep Curls see exercise
5.Sit Ups see exercise
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Weight
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3/5 kg DB
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Sets/Reps
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2 x 6/10 each
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3x 6/10
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2x 10
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Rest Time
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2 min
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2 min
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2min
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Notes
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STRETCH EXERCISES
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Activity
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1.Calf Stretches
2.Hamstring stretch
3.Shoulder loosening
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See Monday
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See Monday but focus on Calf stretches
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See Monday and add spinal stretches on floor
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All stretches
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Time
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6 min
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6/7 min
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6/7 min
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8/10 min
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10 min
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Notes
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