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Customizable Fitness Plan Template

The document provides an exercise prescription form template that can be used to design a fitness plan. It includes sections for cardiovascular conditioning, muscular resistance training, and cool down exercises with details on duration, reps, and sets for each exercise. Guidelines are also given for frequency, intensity, time, and type of exercises to include.

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Chxx Mii
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116 views3 pages

Customizable Fitness Plan Template

The document provides an exercise prescription form template that can be used to design a fitness plan. It includes sections for cardiovascular conditioning, muscular resistance training, and cool down exercises with details on duration, reps, and sets for each exercise. Guidelines are also given for frequency, intensity, time, and type of exercises to include.

Uploaded by

Chxx Mii
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Exercise Prescription Form

Instruction: Design your own fitness plan by filling out this form.
Eg. Exercise 1: Push Ups Duration : 3 mins. Reps: 4 Sets: 4

● Cardiovascular Conditioning

✔ Warm-Up:

Exercise 1: Side Bends Duration : 2 mins. Reps: 10 Sets: 2


Exercise 2: Oblique Twist Squat Duration : 2 mins. Reps: 10 Sets: 2
Exercise 3: Arm Circles Duration : 2 mins. Reps: 10 Sets: 2
Exercise 4: Step Back Jacks Duration : 2 mins. Reps: 10 Sets: 2

● Muscular Resistance Training

✔ Conditioning:

Exercise 1: Sumo Squats Duration : 2 mins. Reps: 10 Sets: 2


Exercise 2: High Plank Shoulder Taps Duration : 2 mins. Reps: 10 Sets: 2
Exercise 3: Squats Duration : 2 mins. Reps: 10 Sets: 2
Exercise 4: Forward Lunges Duration : 2 mins. Reps: 10 Sets: 2
Exercise 5: Back Lunges Duration : 2 mins. Reps: 10 Sets: 2
Exercise 6: Jumping Jacks Duration : 2 mins. Reps: 10 Sets: 2
Exercise 7: Boxer Bounce Duration : 2 mins. Reps: 10 Sets: 2
Exercise 8: Squat Jump Duration : 2 mins. Reps: 10 Sets: 2
Exercise 9: Jog in Place Duration : 30 secs. Reps: 0 Sets: 2
Exercise 10: Mountain Climbers Duration : 2 mins. Reps: 10 Sets: 2
a. Frequency: 4 x a week (put check on the day/s below)
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
✔ ✔ ✔ ✔

b. Intensity: (check your risk stratification)


✔ Low Risk -> Moderate to High Intensity
______Moderate Risk -> Low to Moderate Intensity
______High Risk -> Low Intensity

c. Time: 34 min/session 1hr 16 min/week

d. Type: (check the exercises you will include in your program)


Cardiovascular Muscular Strength
_____Walking _____Push Ups
_____Brisk Walking _____Curl Up
✔ Running ✔ Lunges
_____Biking ✔ Squat
_____Dancing _____Lifting Weights

Others:______________________________________________________________________

✔ Cool Down:

Exercise 1: Heel Press Duration : 2 mins. Reps: 10 Sets: 2


Exercise 2: Shoulder Stretch Duration : 2 mins. Reps: 10 Sets: 2
Exercise 3: Chest Cross Arm Swing Duration : 2 mins. Reps: 10 Sets: 2
Exercise 4: Head Tilt Duration : 2 mins. Reps: 10 Sets: 2
GROUP 2 (BSA1-06)

Bayno, Jian Grancho


Dellera, Isshi Mae
Merced, Haris Kent Soriano
Rosario, Erica Alcantara
Vallarit, Sheila Mae Reyes

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