Exercise Program

A programme detailing a range of physical exercises and the amount of time

each exercise should be performed.

Student Name JAMES GORRE Program Start November 12,

Date 2022
Instructor Benjamin Benjie Sapanta Program End December 10,
Name Date 2022

Students
Information

Age: 32

Gender:
Male
Height: 5’7’’

Weight: 170LBS

BMI:
26.6
Waist:
34”
Hips:
46”
WHR:
0.74
Target BMI:
25
Target WHR:
0.70

Fitness
Goal 1:
BUILD MORE MUSCLE MASS
Fitness GAIN MORE CARDIO AND ENDURANCE
Goal 2:

SCHEDULE TYPE OF EXERCISES NAME OF EXERCISES Time Total

(Minutes) Time
RUNNING/ JOGGING 60 mins. 210
AEROBIC EXERCISE mins.
1 AND
ANAEROBIC EXERCISE

W Small Squats 7 mins 147

E STRENGTH BUILDING mins
E 2 AND
BALANCE TRAINING
K
 Reverse Crunches 5 mins 105
1 FLEXIBILITY mins
3 AND
CORE EXERCISE

SPRINTING 3-5 mins

AEROBIC EXERCISE
1 AND
ANAEROBIC EXERCISE
W
E HAMSTRING CURLS 7 mins
E STRENGTH BUILDING
K 2 AND
BALANCE TRAINING
2
REVERSE BRIDGE 5 mins
FLEXIBILITY
3 AND
CORE EXERCISE

Mountain Climbers 3 mins

AEROBIC EXERCISE
1 AND
ANAEROBIC EXERCISE
W
E Bench press 5 mins or
E STRENGTH BUILDING 10-15 reps
K 2 AND
BALANCE TRAINING
3
Planking 10 mins or
FLEXIBILITY up to
3 AND failure
CORE EXERCISE

Jumping Jacks 3 mins

AEROBIC EXERCISE
1 AND
W ANAEROBIC EXERCISE
E
E Dead Lifts 3 mins or
K STRENGTH BUILDING 10 reps
2 AND
4 BALANCE TRAINING

Yoga – Child pose 5 mins

FLEXIBILITY
3 AND
CORE EXERCISE

Jumping rope 5 mins

AEROBIC EXERCISE
1 AND
W ANAEROBIC EXERCISE
E
E Bench press 15 reps /
K STRENGTH BUILDING 10 mins
2 AND
5 BALANCE TRAINING

Dead Bugs 3 mins

FLEXIBILITY
3 AND
CORE EXERCISE

High knees 5 mins

AEROBIC EXERCISE
1 AND
ANAEROBIC EXERCISE
W
E Bench press 15 reps/
E STRENGTH BUILDING 10 mins
K 2 AND
BALANCE TRAINING
6
Raised Leg Circles 3 mins
FLEXIBILITY
3 AND
CORE EXERCISE

Lunge Twist 3 mins

AEROBIC EXERCISE
1 AND
ANAEROBIC EXERCISE
W
E Squats with weights 15
E STRENGTH BUILDING reps/10
K 2 AND mins
BALANCE TRAINING
7
Bird Dog 3 mins
FLEXIBILITY
3 AND
CORE EXERCISE

Squat side kicks 5 mins

AEROBIC EXERCISE
1 AND
ANAEROBIC EXERCISE
W
E Squats with weights 15 reps /
E STRENGTH BUILDING 10 mins
K 2 AND
BALANCE TRAINING
8
Downward dog 3 mins
FLEXIBILITY
3 AND
CORE EXERCISE