This is the program I made for a grade 8 student. First in the morning they would go for a jog for 1 hour. They should first walk about 5-8 minutes before jogging. For the rest of the time they can jog taking a few breaks in between. In the afternoon they can go for a bike ride for about 15 minutes. Next they can do about 6 push ups, 30 sit ups, and 10 burpees. They can then take a break and drink water for about 3 minutes. They can start again by doing 1 minute planks two times and taking a break of 30 seconds between, doing planks for about 3 minutes, and 15 squats. This exercise routine should help you get fit and healthy over time. Once you do this for about a week you can increase the amount.
The program I made fits with SAID because I talked about which body part the exercise was benefiting. I talked about increasing the amount because our body slowly adapts do the stress. I also wrote how much of the exercise was needed and how much cardio was needed. I also made sure I didn't put to much pressure because that would injure the body and not too little which would be lazy for the body.