Father Saturnino Urios University

Butuan City

Prescription Exercise Program Form

Individual Circuit Conditioning Program

Name: Maybelene A. Vega Date: November 13, 2022

Goal: Keep a healthy weight and lower my risk of some diseases.

Mode: Aerobic Exercise
Intensity: Moderate
Frequency: 3 times a week
Duration: 30 minutes
Progression: Increase

Phase I Warm-up Reps/Sets Time

Head Head Bending 10 reps/2 sets 30 seconds
Arms/Shoulders Arm Across 10 reps/2 sets 30 seconds
Torso Torso Rotation 10 reps/2 sets 30 seconds
Legs Jog in Place 10 reps/2 sets 30 seconds

Phase II Conditioning Exercise Reps/Sets Time

Station 1 Twist-arms 10 reps/2 sets 1 minute
Station 2 Twister toe touch 10 reps/2 sets 1 minute
Station 3 Knee elbow 10 reps/2 sets 1 minute
Station 4 Arms side by side 10 reps/2 sets 1 minute
Station 5 Jump squat 10 reps/2 sets 1 minute
Station 6 High knees 10 reps/2 sets 1 minute
Station 7 Mountain climbing 10 reps/2 sets 1 minute
Station 8 Planking 10 reps/2 sets 1 minute
 Phase III Cool down Reps/Sets Time
Head Head Bending 10 reps/2 sets 30 seconds
Arms/Shoulder Arm Across 10 reps/2 sets 30 seconds
Torso Torso Rotation 10 reps/2 sets 30 seconds
Legs Jog in Place 10 reps/2 sets 30 seconds