Personal Exercise Plan

PATHFIT 2: Exercise-based
Fitness Activities

Name: ____________________________ Course and Section Code:_______________

Schedule: BMI: ______ Pretest:_____ Posttest:_______ Plan Duration:
FREQUENCY
Venue: Time Schedule:
Days : ______________

INTENSITY

Monday Wednesday Friday

Sunday

Tuesday Thursday Saturday

DURATION PER SESSION

Warm-up time : Total duration per session :
Exercise proper : Rest day :
Cool down time :

WARM-UP EXERCISES (Light) duration: [10 minutes]

Exercises reps/time assessment/remarks
Quick Jogging 5 mins
Static Stretching Exercises 5 mins
EXERCISE PROPER duration: [ minutes]
Actual
Repetition Performance 10 Points per set
Exercises or time Sets
Rest 1 2 3 Assessment/Remarks
Points
1-2 reps = 3pts 3-4 reps = 6 pts,
Svend Press 8 3 30 secs 5-7 reps = 8 pts 8 reps = 10 pts
1-2 reps = 3pts 3-4 reps = 6 pts,
Floor Dumbbell Fly 8 3 30 secs 5-7 reps = 8 pts 8 reps = 10 pts
1-2 reps = 3pts 3-4 reps = 6 pts,
Decline pushup 8 3 30 secs 5-7 reps = 8 pts 8 reps = 10 pts
1-15 secs = 3pts 16-30 secs = 6 pts,
Aquaman 60 secs 2 45 secs 31-45 secs = 8 pts 46-60 secs = 10 pts
1-15 secs = 3pts 16-30 secs = 6 pts,
Superman 60 secs 2 45 secs 31-45 secs = 8 pts 46-60 secs = 10 pts
1-15 secs = 3pts 16-30 secs = 6 pts,
Hip Hinge 60 secs 2 30 secs 31-45 secs = 8 pts 46-60 secs = 10 pts
1-3 reps = 3pts 4-6 reps = 6 pts,
Bench Dips 10 3 30 secs 7-9 reps = 8 pts 10 reps = 10 pts
1-3 reps = 3pts 4-6 reps = 6 pts,
Push-up 10 3 45 secs 7-9 reps = 8 pts 10 reps = 10 pts
1-3 reps = 3pts 4-6 reps = 6 pts,
Plank Taps 10 3 30 secs 7-9 reps = 8 pts 10 reps = 10 pts
1-3 reps = 3pts 4-6 reps = 6 pts,
Low squat 10 3 45 secs 7-9 reps = 8 pts 10 reps = 10 pts
1-15 secs = 3pts 16-30 secs = 6 pts,
Static Lunge 60 secs 2 20 secs 31-45 secs = 8 pts 46-60 secs = 10 pts
1-15 secs = 3pts 16-30 secs = 6 pts,
Wall sit 60 secs 3 30 secs 31-45 secs = 8 pts 46-60 secs = 10 pts
1-2 reps = 3pts 3-4 reps = 6 pts,
Dumbbell Fly 8 3 30 secs 5-7 reps = 8 pts 8 reps = 10 pts
1-2 reps = 3pts 3-4 reps = 6 pts,
Reverse fly 8 3 30 secs 5-7 reps = 8 pts 8 reps = 10 pts
1-2 reps = 3pts 3-4 reps = 6 pts,
Dumbbell Push 8 3 30 secs 5-7 reps = 8 pts 8 reps = 10 pts
Press
COOLDOWN EXERCISES (Light) duration: [10 minutes]
Exercises reps/time assessment/remarks
Dynamic Exercises/Stretching 5 mins