FITNESS PROGRAM PLAN FORM

PATHFIT 2: EXERCISE BASED PROGRAM

PE INSTRUCTOR: ____________________________ DATE: _____________________

PERSONAL DATA:

(FAMILY NAME) (GIVEN NAME) (M.) (YEAR AND SECTION)

(AGE) (HEIGHT) (WEIGHT) BMI (BEFORE) BMI (AFTER)

BICEPS (BEFORE) CHEST (BEFORE) WAIST LINE (BEFORE) GLUTES (BEFORE) THIGH (BEFORE)

BICEPS (AFTER) CHEST (AFTER) WAIST LINE (AFTER) GLUTES (AFTER) THIGH (AFTER)

FITNESS PROGRAM:
BODY COMPOSITION
EQUIPMENTS FIRMING AND TONING MAINTAINING
LOSING GAINING

Turkish Get Up Push Press

Windmills Double Kettlebell
Sit and Press Russian Twist
Straight Arm Sit One-Arm Overhead
Plank Row or Renegade Row Figure of Eight
KETTLEBELL
Deck Squat Leg Deadlift
Lateral Swings Floor Press
Lateral Squat Gorilla Row
One Arm Swing Clean and Press
Others (please specify):

Row Boat Triceps Dumbbell Kickback

Russian Twist Biceps Curl
Suitcase Crunch Side Lateral Raise
Alternating Overhead Press Goblet Squat
Long arm Dumbbell Crunch Pull Over
DUMBBELL
Weighted Sit-ups Farmers Walk
Squat To Overhead Press Wood chop
Burpee Sumo Squat
V-sits Reverse Fly
Others (please specify):

Biceps Curls Triceps Extension

Squat Chest Press
Lat Pulldowns Shoulder Press
Shoulder Press Leg Curls
Side Leg Lifts Standing Leg Abductions
RESISTANCE BAND
Standing Hip Extension Seated Bicep Curls
Standing Hamstring Curls Overhead Outward Push
Lying Bent Leg Abduction Leg Curl Prone
Scapula Retraction Lying Lateral Leg Raises
Others (please specify):

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FREQUENCY INTENSITY TYPE TIME

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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 WEEK 2
FREQUENCY INTENSITY TYPE TIME

MONDAY

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SUNDAY

WEEK 3
FREQUENCY INTENSITY TYPE TIME

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 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

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WEEK 4
FREQUENCY INTENSITY TYPE TIME
MONDAY

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 TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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