Christian N.

Flores
2/25/2023

PRELIM OUTPUT EXAM

               
MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY  SUNDAY 
  REST  
REST  
REST
Method of  Method of Method of Method of
  exercise:  exercise:  exercise:  exercise: 
1ST Aerobic Exercise Interval Training Circuit Training Flexibility Training  
WEEK  Exercises:   Exercises:   Exercises:   Exercises:    
1) Walking 1) Jumping Jacks 1) Squat Jumps 1) Leg Stretch  
2) Jogging 2) Jumping Rope 2) Push-ups 2) Hip Flexor  
3) Running 3) Bench Dips Stretch  
3) Static Stretch  
Low Intensity %:    
Low Intensity %: Low Intensity %:
Very light  Very light  Very Light Low Intensity %:    
High Intensity %:  Very Light  
High Intensity %:  High Intensity %: 
Moderate Moderate Moderate High Intensity %:   
Total time for Total time for Total time for Moderate
exercise: 10 exercise: 5 exercise: 3 Total time for
minutes  minutes  minutes exercise: 4
minutes

  REST  
REST  
REST
Method of  Method of Method of Method of
  exercise:  exercise:  exercise:  exercise: 
2ND Aerobic Exercise Interval Training Circuit Training Flexibility Training
WEEK  Exercises:   Exercises:   Exercises:   Exercises:  
1) Walking 1) Jumping Jacks 1) Squat Jumps 1) Leg Stretch
2) Jogging 2) Jumping Rope 2) Push-ups 2) Hip Flexor
3) Running 3) Squats 3) Bench Dips Stretch
4) Cycling 3) Static Stretch
Low Intensity %:   4) Seated
Low Intensity %: Low Intensity %: Moderate Hamstring
Very light  Very light  High Intensity %: 
High Intensity %:  High Intensity %:  Hard Low Intensity %:  
Hard Hard Total time for Very Light
Total time for Total time for exercise: 5 High Intensity %: 
exercise: 12 exercise: 8 minutes Moderate
minutes  minutes  Total time for
exercise: 6
minutes

  REST  
REST  
REST
Method of  Method of Method of Method of
  exercise:  exercise:  exercise:  exercise: 
: 
3RD Aerobic Exercise Interval Training Circuit Training Flexibility Training
WEEK  Exercises:   Exercises:   Exercises:   Exercises:  
1) Walking 1) Jumping Jacks 1) Squat Jumps 1) Leg Stretch
2) Jogging 2) Jumping Rope 2) Push-ups 2) Hip Flexor
3) Running 3) Squats 3) Bench Dips Stretch
4) Cycling 4) Calf Raises 3) Static Stretch
5) Hiking Low Intensity %: 4) Seated
 Moderate  Low Intensity %:   Hamstring
Low Intensity %: High Intensity %:  Moderate
Moderate  Maximum High Intensity %:  Low Intensity %:  
High Intensity %:  Total time for Hard Moderate
Hard exercise: 10 Total time for High Intensity %: 
Total time for minutes  exercise: 8 Hard
exercise: 15 minutes Total time for
minutes  exercise: 8
minutes

  REST  
REST  
REST
Method of  Method of Method of Method of
  exercise:  exercise:  exercise:  exercise: 
4TH Aerobic Exercise Interval Training Circuit Training Flexibility Training
WEEK  Exercises:   Exercises:   Exercises:   Exercises:  
1) Walking 1) Jumping Jacks 1) Squat Jumps 1) Leg Stretch
2) Jogging 2) Jumping Rope 2) Push-ups 2) Hip Flexor
3) Running 3) Squats 3) Bench Dips Stretch
4) Cycling 4) Burpees 4) Calf Raises 3) Static Stretch
5) Hiking 5) Reverse Lunges 5) Abdominal 4) Seated
6) Swimming Crunches Hamstring
Low Intensity %: 6) Jump Rope 5) Cat Cow
Low Intensity %: Hard 
Moderate High Intensity %:  Low Intensity %:   Low Intensity %:  
High Intensity %:  Maximum Hard Hard
Maximum Total time for High Intensity %:  High Intensity %: 
Total time for exercise: 15 Maximum Maximum
exercise: 20 minutes  Total time for Total time for
minutes  exercise: 10 exercise: 10
minutes minutes