Sample of a Prescription Exercise Program

Individual Circuit Conditioning Program

Name:________________________ Circuit#: ________

MODE: CIRCUIT EXERCISES

INTENSITY: 50%-60% ( Training Zone 1)
FREQUENCY: 5 SESSIONS/WEEK
DURATION: 30-60 MINUTES
PROGRESSION: INCREASE THE NUMBER OF REPETITIONS EVERY
WEEK AS YOU IMPROVE.

PHASE I. WARM-UP ----- 5-8 MINS.

HEAD
. SHOULDER
ARMS
TORSO
LEGS
FEET
BRISK WALK/ SLOW JOGS INPLACE/JUMPING JACK -2 MINUTES.

PHASE II. CIRCUIT CONDITIONING

ST.1 ABDOMINAL EXERCISES

A. MODIFIED SIT-UP - 10 REPS.
B. REVERSE CRUNCH - 10 REPS.
ST. 2 AGILITY
A. QUARANT JUMP - 15 REPS.
B. STEP DRILLS - 15 REPS
ST. 3 LEG POWER
A. LUNGES - 15 REPS.
B. SQUAT JUMP - 15 REPS.
ST. 4 BALANCE
A. STORK STAND - 15 REPS R/L
B. HEEL TO TOE WALK - 15 REPS X 2 ROUNDS
ST. 5 ARMS STRENGTH
A. MODIFIED PUSH-UP/PUSH UP – 15 REPS.
B. CHAIR DIPS - 15 REPS.
ST. 6 FLEXIBILITY
A. CHEST STRETCH - 10 REPS./5 SECS.HOLD/REPS.
B. LOWER BACK STRETCH - 10 REPS/5 SECS.HOLD/REPS.
C. CAT STRETCH - 10 REPS/5 SECS.HOLD/REPS.
D. HIP FLEXOR STRETCH - 10 REPS/5 SECS.HOLD.REPS
E. QUARICEP STRETCH - 10 REPS/5 SECS.HOLD/REPS.
ST. 7 SPEED
A. UPHILL SPRINT /
TREES CRUISE - 2 MINUTES
CARDIO VASCULAR ENDURANCE
A. 1.5 MILE RUN

PHASE III. COOL DOWN / STRETCHING - 5 -8 MINUTES

A. SLOW WALK
B. LUNGES
C. TORSO
D. UPPER EXTRIMITIES
E. HEAD AND NECK
NOTE: INCREASE THE NUMBER OF REPETITION AS YOUR BODY ADAPTS TO THE ROUTINE BY
EVERY OTHER WEEK.