What would be a great physical fitness program(aerobic fitness, muscular strength. and flexibility tests) that a person could do for 12 weeks?
good warm-up, aerobic exercises, strength exercises, flexibility exercises, and cool-down :/
Before anyone begins a new fitness routine, they should have a medical checkup and discuss their exercise plans with their doctor. Once that is done, the Mayo Clinic suggests that you first assess how fit and flexible you already are, to establish a baseline for planning purposes. Then you should set reasonable goals based on your current level of fitness.
Yoga would be an excellent activity to include in your routine, as it includes stretching, flexibility, and strength exercises, and it can be done with anywhere with very little equipment (a floor mat is a good idea). You can find free online yoga instruction at lots of websites, including the ones here and here.
The other piece that you need to include is a cardio workout. Walking or jogging is the easiest way to get your heart fit. Doing interval training, where you vary the intensity of the workout, is a great way to get the maximum amount of fitness in the shortest amount of time.
Alternating a day of yoga with a day of aerobic interval training would be a great, complete plan. Keeping track of your exercise in a journal or having an exercise buddy are two good ways to stay on track with your program.