U Planner Naza

PHYSICAL & HEALTH EDUCATION


JOURNAL




for


FITNESS & HIGH PERFORMANCE







Special introduction of





U PLANNER


A n A l t e r n a t i v e P e r s o n a l T r a i n e r






Engku Nazaruddin bin Engku Mohd. Nawi
Nur Umairah binti Nor Hisham

1

P R E F A C E




A proper and effective training programme is essential in achieving
high athletic performance. Top performance can be attained when
fitness and strength training are combined in the training routines.
Hence, effective planning contributes in attaining the set goals and
objectives in sports and also in physical education activities.

The Physical Health & Education Journal provide a practical guide
for teachers and students to plan and monitor individual fitness
and high performance programme. Adopting U Planner’s flexible
fitness and strength programme will guide all students and school
athletes to develop self-confidence in achieving their own goals
and to believe in their own athletic potentials.


I hope that this journal will help fellow teachers in the teaching
and learning of Physical Health and Education subject and for
students to enjoy the experiences to develop your own athletic
potential.

YOU CAN DO IT!


Engku Nazaruddin bin Engku Mohd. Nawi
(Cikgu Naza)
013-3697959











2

U PLANNER


A n A l t e r n a t i v e P e r s o n a l T r a i n e r

U Planner is a self-guided fitness programme handbook which is easy
to follow with simple and doable fitness routines.


I developed U Planner for my International Baccalaureate (IB)
Personal Project and was inspired by my passion in sports and fitness
training. The training programme has been carefully designed with
the advice of my mentor, the expert teacher in Physical Health and
Education, YM Engku Nazaruddin bin Engku Mohd Nawi (Cikgu Naza).


The customized training routines will be able to meet the needs of all
type of athletes – from beginners to advanced. The training focuses
on developing, improving and maintaining fitness level as well as
muscle strength.

Using U Planner will guide you to be self-disciplined, self-motivated
and self-reliance in achieving your own personal goals in fitness and
strength. Hence, you are accountable for the improvement of your
own athletic performance. May U Planner will be your best personal
trainer because using U Planner, it is all about YOU!



-Umai-
Photo
SMK Putrajaya Presint 9(2)
Class of 2021






3

Your Photo


PROFILE







NAME:



IC NUMBER:



DATE OF BIRTH:



TEL. NUMBER:


ADDRESS:




EMAIL:
















WINNERS NEVER QUIT
4

Place a photo that you love so much and can be a
source of motivation to you
































S i g n a t u r e






WINNERS NEVER QUIT
5

CALENDER 2022





























CALENDER 2023




























WINNERS NEVER QUIT
6

CALENDER 2024




























CALENDER 2025





























WINNERS NEVER QUIT
7

3 steps to



use U PLANNER












1 Test YOUR fitness level using RPE

Scale





2 Complete the 42-Day-Challenge

Programme (42DC)





Continue your training with U
3 Planner Fitness & High Performance


Programme










WINNERS NEVER QUIT 8

1 Test your fitness level


using RPE scale



(Rating of Perceived Exertion)



RPE or the Rate of Perceived Exertion is a scale used to identify the
intensity of your exercise based on how hard you feel (or perceive)
your effort to be. The RPE scale typically runs from 0 to 10, with
zero being literally nothing and 10 being the hardest you could
possibly exert yourself.


U Planner uses RPE scale to help you determine your category for U
Planner Fitness Programme - beginner, intermediate or advanced
level. Follow the instructions below and refer to the table and
decide which category you fit the best.


Instructions:
1. Climb up and down staircases* for at least one minute.
2. Try to talk to someone or talk loudly to yourself immediately.
3. Observe how easily you can talk.
4. Refer to the RPE Scale table to determine your category to begin
with the programme.


*You can choose to do any other rigorous activity like skipping,
jumping or running.











LET’S DO THIS! 9

RPE scale


(Rating of Perceived Exertion Scale)



BEGINNER INTERMEDIATE ADVANCED

LEVEL 7 LEVEL 4 LEVEL 1
I can still talk, but I I'm sweating a little but I'm sitting at complete
don't really want to, feel good and can carry rest, no exertion
and I'm likely on a conversation
sweating effortlessly



LEVEL 8 LEVEL 5 LEVEL 2
It is quite difficult to I'm just above I'm comfortable and
respond to someone’s comfortable, am could maintain this
questions, and I can sweating more, and pace all day long
only keep this pace can still talk easily
for a short time




LEVEL 9 LEVEL 6 LEVEL 3
I can barely breathe I can still talk but am I'm still comfortable
at all and can only say slightly breathless but am breathing a bit
a couple of words harder
without gasping for
breath




LEVEL 10
It is extremely difficult
to work at this level of
exertion, almost
impossible, and I
cannot talk at all

10

I did my RPE scale test




on ____________ (date)


and I am at…







BEGINNER LEVEL

(Level 7 – Level 10)










INTERMEDIATE LEVEL

(Level 4 – Level 6)









ADVANCED LEVEL

(Level 1 – Level 3)








WINNERS NEVER QUIT
11

What is your


BMI ?




































My BMI is
(Tick (✓) where applicable)












REMEMBER WHY YOU STARTED THIS!

12

Record your


weight and


BMI









WEEK / DATE WEIGHT BMI








































REMEMBER WHY YOU STARTED THIS!

13

2 Begin your U Planner 42-Day


Challenge Programme (42DC)
TODAY







Before you begin,



Set your goals and pledge to complete the
1 42Day Challenge Programme

(page 15)



2 Refer to the workout guidelines

(page 16)



3 Follow the running tips

(page 17-)

















WINNERS NEVER QUIT!
U PLANNER 14

Your 42DC




Begins TODAY




Write your goal(s) here.


















My Pledge.


“I pledge to complete the U Planner

42-Day Challenge Programme and will

never quit!”





…………………………

…..
(Signature)



WINNERS NEVER QUIT!
U PLANNER 15

Your 42DC




Begins TODAY






YOUR ROUTINE MUST INCLUDE:





01 02



WARM UP 20 MINUTES RUN
To ensure your muscles
are ready To improve fitness












04 03


WORKOUT
COOLING DOWN
To help regulate blood Develop strength
flow







WINNERS NEVER QUIT!
U PLANNER 16

42-Day Challenge
YES!
WEEK 1 DAILY ROUTINE I did it!
▪ 20 min RUN
Day 1 ▪ 15 rep x 2 set SQUAT AND PUSH UP
▪ 20 min EASY RUN
Day 2 ▪ 15 rep x 2 set BICYCLE CRUNCHES
▪ 1 min BRIDGES
▪ ACTIVE REST (Lazy Day)
Day 3 ▪ SQUATS while brushing your teeth
▪ Do PUSH UPS at any time possible
▪ 20 min RUN
Day 4 ▪ 15 rep x 2 set LEG RAISES
▪ 15 rep x 2 set SUPERMAN
▪ 20 min RUN
Day 5 ▪ 20 rep x 2 set LUNGES STEP-UPS
▪ 15 rep x 2 set SQUAT
▪ ACTIVE REST (Lazy Day)
Day 6 ▪ 30 sec x 4 set WALL SIT
▪ Do CALF RAISES while standing
Day 7 ▪ ▪ 20 min RUN
5 rep x 6 set BURPEE
YES!
WEEK 2 DAILY ROUTINE I did it!
▪ 20 min RUN
Day 8 ▪ 30 rep x 5 set JUMPING JACK
▪ 30 sec x 2 set ELBOW PLANK
▪ 20 minute RUN
Day 9 ▪ 20 rep x 5 set LATERAL JUMPS
▪ 30 sec x 2 set ELBOW PLANK
▪ ACTIVE REST (Lazy Day)
▪ DANCE with your favourite songs
Day 10 ▪ Hold a PLANK position while watching Netflix on
phone/tablet.
▪ 20 min RUN
Day 11 ▪ 4 min x 1 set TABATA
▪ 20 min RUN
Day 12 ▪ 15 rep x 3 set KNEE CRUNCHES
▪ 10 rep x 3 set TRICEPS DIPS
▪ ACTIVE REST (Lazy Day)
Day 13 ▪ Do PUSH UPS at any time possible
▪ 30 sec x 4 set WALL SIT
▪ 20 min RUN
Day 14 ▪ 15 rep x 2 sets SQUAT JUMPS & KNEE PUSH UP


17

Date
LESSON TITLE





Materials / Equipment Learning Objectives








Structure / Activity


















Reflection




















18

42-DC Week 3

DO NOT SKIP A DAY! YOU CAN DO IT!

DAY DAILY ROUTINE

▪ 20 min RUN
Day 15 ▪ 20 rep x 2 set BICYCLE CRUNCHES
▪ 2 min BRIDGES

▪ 20 min RUN
Day 16 ▪ 20 rep x 2 set LUNGES STEP-UPS
▪ 20 rep x 2 set SQUAT

▪ ACTIVE REST (Lazy Day)
▪ DANCE with your favourite songs
Day 17 ▪ Hold a PLANK position while watching

Netflix on phone/tablet.
▪ 20 min RUN
Day 18 ▪ 20 rep x 2 set LEG RAISES
▪ 20 rep x 2 set SUPERMAN

▪ 20 min RUN
Day 19 ▪ 20 rep x 2 set SQUAT AND PUSH UP


▪ ACTIVE REST (Lazy Day)
Day 20 ▪ SQUATS while brushing your teeth
▪ Do PUSH UPS at any time possible

▪ 25 minute EASY RUN
Day 21 ▪ 1 min x 3 set ELBOW PLANK












WINNERS NEVER QUIT!
U PLANNER 19

Date
LESSON TITLE





Materials / Equipment Learning Objectives








Structure / Activity


















Reflection




















20

42-DC Week 4

DO NOT SKIP A DAY! YOU CAN DO IT!

DAY DAILY ROUTINE

▪ 20 min RUN
Day 22 ▪ 30 rep x 5 set JUMPING JACK
▪ 30 sec x 2 set ELBOW PLANK

▪ 20 min RUN
Day 23 ▪ 4 min x 2 sets TABATA


▪ ACTIVE REST (Lazy Day)
▪ DANCE with your favourite songs
Day 24 ▪ Hold a PLANK position while watching
Netflix on phone/tablet.
▪ 20 min RUN
Day 25 ▪ 20 rep x 5 set LATERAL JUMPS
▪ 1 Min x 1 set ELBOW PLANK

▪ 20 min RUN
▪ 20 rep x 3 sets SQUAT JUMPS & KNEE
Day 26 PUSH UP
▪ 1 Min x 1 set ELBOW PLANK
▪ ACTIVE REST (Lazy Day)
Day 27 ▪ SQUATS while brushing your teeth
▪ Do PUSH UPS at any time possible


▪ 20 min RUN
▪ 20 rep x 3 set KNEE CRUNCHES
Day 28 ▪ 20 rep x 3 set TRICEPS DIPS









WINNERS NEVER QUIT!
U PLANNER 21

Date
LESSON TITLE





Materials / Equipment Learning Objectives








Structure / Activity


















Reflection




















22

42-DC Week 5

DO NOT SKIP A DAY! YOU CAN DO IT!

DAY DAILY ROUTINE

▪ 5 KM RUN
Day 29 ▪ 20 rep x 3 set MOUNTAIN CLIMBERS
▪ 2 min BRIDGES

▪ 20 min RUN
Day 30 ▪ 20 rep x 2 set LUNGES STEP-UPS
▪ 20 rep x 2 set SQUAT


▪ ACTIVE REST (Lazy Day)
Day 31 ▪ 30 sec x 4 set WALL SIT
▪ Do CALF RAISES while standing

▪ 5 KM RUN
Day 32 ▪ 10 rep x 3 set PUSH UP


▪ 5 KM RUN
Day 33 ▪ 50 rep x 2 set JUMPING JACK
▪ 2 min BRIDGES

▪ ACTIVE REST (Lazy Day)
Day 34 ▪ SQUATS while brushing your teeth
▪ Do PUSH UPS at any time possible

▪ 20 min RUN
Day 35












WINNERS NEVER QUIT!
U PLANNER 23

Date
LESSON TITLE





Materials / Equipment Learning Objectives








Structure / Activity


















Reflection




















24

42-DC Week 6

DO NOT SKIP A DAY! YOU CAN DO IT!

DAY DAILY ROUTINE

▪ 5 KM RUN
Day 36 ▪ 20 rep x 3 set FLUTTER KICKS
▪ 20 rep x 3 set LUNGES STEP-UPS

▪ 5 KM RUN
Day 37 ▪ 20 rep x 3 sets SQUAT JUMPS AND KNEE
PUSH UP


▪ ACTIVE REST (Lazy Day)
Day 38 ▪ SQUATS while brushing your teeth
▪ Do PUSH UPS at any time possible

▪ 20 min RUN
Day 39 ▪ 4 min x 2 sets TABATA

▪ 5 KM EASY RUNNING
Day 40


▪ ACTIVE REST (Lazy Day)
▪ DANCE with your favourite songs
Day 41 ▪ Hold a PLANK position while watching

Netflix on phone/tablet.
▪ 5 KM RUN
Day 42 ▪ 20 rep x 3 set KNEE CRUNCHES
▪ 20 rep x 3 set TRICEPS DIPS



CONGRATULATIONS!
YOU DID IT!





WINNERS NEVER QUIT!
U PLANNER 25

Date
LESSON TITLE





Materials / Equipment Learning Objectives








Structure / Activity


















Reflection




















26

Co n grat u lat io n s fo r

co m p let in g yo u r U

P lan n e r 4 2 - D ay

Ch a lle n ge

su cce ssf u lly! ! !






Yo u a re n o w R E A DY fo r t h e

f i t n e s s a n d h i g h
p e r fo r m a n c e p r o g ra m m e .







WINNERS NEVER QUIT!
U PLANNER 27

III Begin Your Fitness &


High Performance

Programme TODAY




Before you begin,





Set your goals and pledge to complete the
1 42Day Challenge Programme

(page #)



2 Refer to the workout guidelines

(page #)



3 Follow the running tips

(page #)

















WINNERS NEVER QUIT!
U PLANNER 28

Phase 1: Beginner

Week 1 ( )

DAY DAILY ROUTINE


▪ 20 minutes RUN
Day 1 ▪ JUMPING JACK 10 rep x 2 sets
▪ SQUAT 10 rep x 2 sets

▪ 20 Min RUN
Day 2 ▪ 4 rep x 2 sets JUMPING LUNGES
▪ 15 sec ELBOW PLANK


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 4 minutes TABATA



▪ 20 minutes RUN
Day 5 ▪ BURPEE 5 rep x 2 sets
▪ HEEL TOUCHES 10 rep x 2 sets


Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ LONG FAST WALK 10 KM
▪ ELBOW PLANK 15 sec














WINNERS NEVER QUIT!
U PLANNER 29

Phase 1: Beginner
Week 2 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 10 rep x 2 sets JUMPING JACK
▪ 10 rep x 2 sets WALL PUSH UP

▪ 20 Min RUN
Day 2 ▪ 20 rep x 1 min on (FAST) 1 min off (SLOW)
▪ 15 sec ELBOW PLANK



Day 3 REST DAY

▪ 20 minutes RUN
Day 4 ▪ 6 rep x 2 sets LEG RAISE
▪ 10 rep x 2 sets HEEL TOUCHES

▪ 20 minutes RUN
Day 5 ▪ 5 rep x 2 sets BURPEE
▪ 10 rep x 2 sets MOUNTAIN CLIMBERS


Day 6 REST DAY

▪ 20 minute RUN
▪ 3 set x 4-10-4-10 SIDE JACK & JUMPING
Day 7 JACK
▪ 10 rep x 2 sets SHOULDER WIDTH KNEE
PUSH UP











WINNERS NEVER QUIT!
U PLANNER 30

Phase 1: Beginner
Week 3 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ TABATA 4 min


▪ 20 minutes RUN
Day 2 ▪ 10 rep x 2 sets JUMPING JACK
▪ 5 rep x 2 sets BURPEE



Day 3 REST DAY

▪ 20 minutes RUN
Day 4 ▪ KNEE CRUNCHES 10 rep x 2 sets
▪ ELBOW PLANK 15 sec

▪ 20 minutes RUN
Day 5 ▪ 15 min UP & DOWN STAIRS
▪ 15 sec FULL PLANK


Day 6 REST DAY

▪ 20 minute RUN
▪ 7 KM LONG SLOW JOG
Day 7 ▪ 10 rep x 2 sets SHOULDER WIDTH KNEE
PUSH UP













WINNERS NEVER QUIT!
U PLANNER 31

Phase 1: Beginner
Week 4 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 2-4-6-8 rep x 3 set SQUAT
▪ 6 rep x 2 sets LUNGES

▪ 20 minutes RUN
Day 2 ▪ 10 rep x 3 sets HEEL TOUCHES
▪ 15 sec ELBOW PLANK



Day 3 REST DAY

▪ 20 minutes RUN
▪ DIAGONALS (netball/basketball/handball
Day 4 court
▪ 10 rep x 2 sets SHOULDER WIDTH KNEE PUSH
UP
▪ 20 minutes RUN
▪ 4-10-4-10 X 3 set SIDE JACK & JUMPING JACK
Day 5 ▪ 10 rep x 15 sec PLANK WITH SHOULDER
TOUCH

Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 10 rep x 2 sets MOUNTAIN CLIMBER
▪ 15 sec FULL PLANK











WINNERS NEVER QUIT!
U PLANNER 32

Phase 1: Beginner
Week 5 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 10 rep x 2 sets SLIDING MOUNTAIN CLIMBER
▪ 2-4-6-8 rep SQUAT

▪ 20 minutes RUN
Day 2 ▪ 10 rep x 2 sets JUMPING JACK
▪ 5 rep x 2 sets CROSS CRUNCHES



Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 4 min TABATA



▪ 20 minutes RUN
Day 5 ▪ 5 rep x 2 sets BURPEE
▪ 10 rep x 2 sets MOUNTAIN CLIMBERS


Day 6 REST DAY


▪ 20 minute RUN
▪ 10 rep x 2 sets FLUTTER KICKS
Day 7 ▪ 10 rep x 2 sets HEEL TOUCHES















WINNERS NEVER QUIT!
U PLANNER 33

Phase 1: Beginner
Week 6 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 15 min UP & DOWN STAIRS
▪ 2-4-6-8 rep SQUAT

▪ 20 minutes RUN

Day 2 ▪ 20 rep x 1 min on (FAST) 1 min off (SLOW)
▪ 10 rep x 2 sets SHOULDER WIDTH KNEE PUSH
UP

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 6 rep x 2 sets BICYCLE
▪ 2-4-6-8 rep SIDE JACKS

▪ 20 minutes RUN
Day 5 ▪ 10 rep x 3 sets JUMPING JACK
▪ 6 rep x 2 sets BURPEE WITH JUMP


Day 6 REST DAY

▪ 20 minute RUN
Day 7 ▪ 10 rep x 2 sets JUMPING LUNGES
▪ 10 rep x 2 sets SQUAT















WINNERS NEVER QUIT!
U PLANNER 34

Phase 2: Intermediate
Week 7 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 10 rep HIGH TO LOW PLANK
▪ 8 rep X 2 sets CROSS CRUNCHES

▪ 20 minutes RUN
Day 2 ▪ 4 min TABATA



Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 10 rep x 2 sets MOUTAIN CLIMBERS
▪ 10 rep TRICEP DIPS

▪ 20 minutes RUN
Day 5 ▪ 20 rep x 2 sets JUMPING JACK
▪ 30 sec ELBOW PLANK

Day 6 REST DAY

▪ 20 minute RUN
Day 7 ▪ 10 rep x 2 sets JUMP SQUAT
▪ 10 rep INCLINE PUSH UP















WINNERS NEVER QUIT!
U PLANNER 35

Phase 2: Intermediate
Week 8 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 6 rep x 2 sets BURPEE WITH JUMPS
▪ 10 rep X 2 sets FLUTTER KICKS

▪ 20 minutes RUN

Day 2 ▪ DIAGONALS (netball/basketball/handball
court)
▪ 30 sec ELBOW PLANK

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 10 rep x 2 sets LUNGES
▪ 30 sec EACH SIDE LEG PLANK

▪ 20 minutes RUN
▪ 10 rep x 2 sets SHOULDER WIDTH KNEE PUSH
Day 5 UP
▪ 8 rep x 2 sets LEG RAISES

Day 6 REST DAY

▪ 20 minute RUN
Day 7 ▪ 10 rep x 2 sets MOUNTAIN CLIMBERS
▪ 10 rep HIGH TO LOW PLANK













WINNERS NEVER QUIT!
U PLANNER 36

Phase 2: Intermediate
Week 9 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
▪ 20 rep x 2 sets JUMPING JACK
Day 1 ▪ Set of 8-10-12 rep (3 sets) SIDE JUMPING
JACK
▪ 20 minutes RUN
▪ 10 rep x 2 sets SHOULDER WIDTH KNEE PUSH
Day 2 UP
▪ Set of 8-10-12 rep (3 sets) SQUAT

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 10 rep x 2 sets LUNGES
▪ 20 rep x 2 sets KNEE CRUNCHES

▪ 20 minutes RUN
▪ 15 rep x 2 sets STANDING MOUNTAIN
Day 5 CLIMBERS
▪ 30 sec EACH SIDE LEG PLANK

Day 6 REST DAY

▪ 20 minute RUN
Day 7 ▪ 4 min X 2 set TABATA
▪ 10 minute WALK













WINNERS NEVER QUIT!
U PLANNER 37

Phase 2: Intermediate
Week 10 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 10 rep x 2 sets BURPEE
▪ 10 rep x 3 sets LONG ARMS CRUNCHES

▪ 20 minutes RUN
Day 2 ▪ 20 rep x 1 min on (FAST) 1 min off (SLOW)
▪ 45 sec ELBOW PLANK


Day 3 REST DAY


▪ 20 minutes RUN
▪ 15 min UP & DOWN STAIRS
Day 4 ▪ 15 rep EXTENDED SHOULDER WIDTH KNEE
PUSH UP

▪ 20 minutes RUN
Day 5 ▪ 15 rep x 2 sets MOUNTAIN CLIMBERS
▪ 10 rep LEG RAISES


Day 6 REST DAY

▪ 20 minute RUN
▪ 10 rep x 2 sets BURPEE
Day 7 ▪ 15 rep FLUTTER KICKS















WINNERS NEVER QUIT!
U PLANNER 38

Phase 2: Intermediate
Week 11 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 15 rep HIGH TO LOW PLANK
▪ 10 rep x 2 sets JUMP SQUAT

▪ 20 minutes RUN
Day 2 ▪ 25 rep x 2 sets JUMPING JACK
▪ 15 rep x 3 sets MOUNTAIN CLIMBERS


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 4 min x 2 sets TABATA
▪ 10 min WALK

▪ 20 minutes RUN
Day 5 ▪ 10 rep x 5 sets SQUAT
▪ 45 sec ELBOW PLANK

Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 15 rep TRICEP DIPS
▪ 10 rep x 3 sets LONG ARMS CRUNCHES















WINNERS NEVER QUIT!
U PLANNER 39

Phase 2: Intermediate
Week 12 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
▪ DIAGONALS (netball/basketball/handball
Day 1 court)
▪ 15 rep PLANK WITH SHOULDER TOUCH
▪ 20 minutes RUN
▪ 15 rep x 3 sets MOUNTAIN CLIMBERS
Day 2 ▪ 15 rep EXTENDED SHOULDER WIDTH KNEE
PUSH UP

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 20 rep x 3 sets JUMPING JACK
▪ 20 rep x 2 sets SIDE JACK

▪ 20 minutes RUN
Day 5 ▪ 10 rep x 3 sets LUNGES
▪ 20 rep x 2 sets CRUNCHES


Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 20 rep x 3 sets HEEL TOUCHES
▪ 45 sec ELBOW PLANK













WINNERS NEVER QUIT!
U PLANNER 40

Phase 2: Intermediate
Week 13 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
▪ 8-12-8-12 X 3set SIDE JACK AND JUMPING
Day 1 JACKS
▪ 10 rep X 5 sets LONG ARMS CRUNCHES
▪ 20 minutes RUN
Day 2 ▪ 15 MIN UP & DOWN STAIRS
▪ 20 rep PLANK WITH SHOULDER TOUCH


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 10 rep x 2 sets BURPEE WITH JUMPS
▪ 50 rep JUMPING JACK

▪ 20 minutes RUN
Day 5 ▪ 15 rep x 2 sets LUNGES
▪ 20 rep x 3 sets HEEL TOUCHES


Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 4 min x 2 sets TABATA
▪ 10 min WALKING














WINNERS NEVER QUIT!
U PLANNER 41

Phase 2: Intermediate
Week 14 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 20 rep HIGH TO LOW PLANK
▪ 10 rep X 3 sets LONG ARMS CRUNCHES

▪ 20 minutes RUN
Day 2 ▪ 15 rep x 3 sets MOUNTAIN CLIMBERS
▪ 10 rep X 2 sets BURPEE


Day 3 REST DAY


▪ 20 minutes RUN
▪ DIAGONALS (netball/basketball/handball
Day 4 court)
▪ 45 sec ELBOW PLANK
▪ 20 minutes RUN
Day 5 ▪ 10 rep x 2 sets JUMPING LUNGES
▪ 15 rep x 2 sets TRICEP DIPS


Day 6 REST DAY


▪ 20 minute RUN
▪ 8-12-8-12 X 3set SIDE JACK AND JUMPING
Day 7 JACKS
▪ 10 rep x 5 sets BICYCLE













WINNERS NEVER QUIT!
U PLANNER 42

Phase 2: Intermediate
Week 15 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 10 rep x 2 sets JUMP SQUAT
▪ 45 sec EACH SIDE LEG PLANK

▪ 20 minutes RUN
Day 2 ▪ 50 rep JUMPING JACK
▪ 15 rep X 3 sets MOUNTAIN CLIMBERS


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 15 min UP & DOWN STAIRS
▪ 45 sec EACH SIDE LEG PLANK

▪ 20 minutes RUN
Day 5 ▪ 4 min x 2 sets TABATA
▪ 10 min WALKING

Day 6 REST DAY


▪ 20 minute RUN
▪ 10 rep X 3set LUNGES
Day 7 ▪ 15 rep x 2 sets EXTENDED SHOULDER WIDTH

KNEE PUSH UP













WINNERS NEVER QUIT!
U PLANNER 43

Phase 2: Intermediate
Week 16 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 10 rep x 2 sets LOW JUMP SQUAT
▪ 10 rep x 3 sets LONG ARMS CRUNCHERS

▪ 20 minutes RUN
Day 2 ▪ 15 rep X 3 sets MOUNTAIN CLIMBERS
▪ 45 rep FULL PLANK


Day 3 REST DAY


▪ 20 minutes RUN
▪ 8-12-8-12 X 3set SIDE JACK AND JUMPING
Day 4 JACKS
▪ 15 rep x 5 sets LONG ARMS CRUNCHERS
▪ 20 minutes RUN
Day 5 ▪ 15 rep x 3 sets BURPEE
▪ 15 rep x 2 sets FLUTTER KICKS


Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 10 KM LONG RUN
▪ 45 sec ELBOW PLANK














WINNERS NEVER QUIT!
U PLANNER 44

Phase 2: Intermediate
Week 17 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
▪ 15 rep x 2 sets STANDING MOUNTAIN
Day 1 CLIMBERS
▪ 10 rep x 2 sets CROSS CRUNCHERS
▪ 20 minutes RUN
Day 2 ▪ 10 rep X 2 sets BURPEE WITH JUMPS
▪ 50 rep JUMPING JACK


Day 3 REST DAY


▪ 20 minutes RUN
▪ 8-12-8-12 X 3set SIDE JACK AND JUMPING
Day 4 JACKS

▪ 45 rep FULL PLANK
▪ 20 minutes RUN
Day 5 ▪ 15 rep x 3 sets HIGH TO LOW PLANK
▪ 10 rep x 5 sets BICYCLE


Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 15 rep x 2 sets LOW SQUAT JUMP
▪ 20 rep x 2 sets KNEE CRUNCHES













WINNERS NEVER QUIT!
U PLANNER 45

Phase 2: Intermediate
Week 18 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
▪ 15 rep x 2 sets STANDING MOUNTAIN
Day 1 CLIMBERS
▪ 10 rep x 3 sets LEG RAISES
▪ 20 minutes RUN
▪ 10 rep x 3 sets SHOULDER WIDTH KNEE PUSH
Day 2 UP
▪ 8-12-8-12 X 3set SIDE JACK AND JUMPING
JACKS


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 15 rep UP & DOWN STAIRS
▪ 45 sec EACH SIDE LEG PLANK

▪ 20 minutes RUN
Day 5 ▪ 15 rep x 3 sets TRICEP DIPS
▪ 15 rep x 3 sets LONG ARMS CRUNCHES


Day 6 REST DAY

▪ 20 minute RUN
Day 7 ▪ 10 rep x 3 sets BURPEE WITH JUMPS
▪ 15 rep x 3 sets WALL PUSH UP












WINNERS NEVER QUIT!
U PLANNER 46

Phase 2: Intermediate
Week 19 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 4 min x 2 sets TABATA
▪ 10 min WALKING

▪ 20 minutes RUN
Day 2 ▪ 20 rep x 3 sets HEEL TOUCHES
▪ 45 sec ELBOW PLANK


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 15 rep WALKING PUSH UP
▪ 15 rep x 3 sets FLUTTER KICKS

▪ 20 minutes RUN
Day 5 ▪ 10 rep x 2 sets BURPEE WITH JUMPS
▪ 50 rep x 2 sets JUMPING JACK

Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 10 KM LONG RUN
▪ 50 rep x 2 sets JUMPING JACK















WINNERS NEVER QUIT!
U PLANNER 47

Phase 2: Intermediate
Week 20 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 50 rep x 10 sets JUMPING JACK
▪ 15 rep x 5 set MOUNTAIN CLIMBERS

▪ 20 minutes RUN

Day 2 ▪ 15 rep x 2 sets STANDING MOUNTAIN
CLIMBERS
▪ 15 rep PLANK WITH SHOULDER TOUCH

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 10 rep x 3 set LUNGES
▪ 45 sec ELBOW PLANK

▪ 20 minutes RUN
▪ 20 rep x 2 sets EXTENDED SHOULDER WIDTH
Day 5 KNEE PUSH UP
▪ 15 rep x 2 sets SQUAT

Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 50 sec ELBOW PLANK
▪ 20 rep x 2 sets MOUNTAIN CLIMBERS













WINNERS NEVER QUIT!
U PLANNER 48

Phase 2: Intermediate
Week 21 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 5 rep x 3 min (RUN HARD) - 2 min OFF (SLOW)
▪ 45 sec ELBOW PLANK

▪ 20 minutes RUN
Day 2 ▪ 15 rep X 2 sets BURPEE
▪ 15 rep x 2 set FLUTTER KICKS


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 15 rep x 2 set LOW SQUAT JUMP
▪ 20 rep x 2 set KNEE CRUNCHES

▪ 20 minutes RUN
Day 5 ▪ 15 min UP & DOWN STAIRS
▪ 20 rep PLANK WITH SHOULDER TOUCH

Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 10 KM LONG RUN
▪ 45 sec SIDE LEG PLANK















WINNERS NEVER QUIT!
U PLANNER 49

Phase 2: Intermediate
Week 22 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 20 rep x 10 sets JUMPING JACK
▪ 8-10-12 rep x 5 set SIDE JACK

▪ 20 minutes RUN

Day 2 ▪ 20 rep X 3 sets SHOULDER WIDTH KNEE
PUSH UP
▪ 8-10-12 rep x 3 sets SQUAT

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 20 rep x 2 set LUNGES
▪ 20 rep x 2 set KNEE CRUNCHES

▪ 20 minutes RUN
▪ 20 rep x 5 set min STANDING MOUNTAIN
Day 5 CLIMBERS
▪ 45 sec EACH SIDE LEG PLANK

Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 4 min X 2 sets TABATA
▪ 10 min WALKING













WINNERS NEVER QUIT!
U PLANNER 50