Name: CLIFFORD JR. E.

VILLARIN

THR: 201 BMI: 17.2

Current Weight: 42 Target Weight: 48

Exercise Plan Agreement:

I, Clifford Jr. E Villarin, hereby make an agreement with myself to follow a physical fitness program to work toward the following goals:

General or long-term goals (at least 2-5): Specific or short-term goals (at least 2-5)

1. Prevent age-related decline in physical function and mobility 1. To complete all scheduled workouts for this week.
2. Achieve and maintain a healthy body weight 2. Improvement of exercise forms and techniques for specific movements.
3. Develop sustainable exercise habits for long-term health benefits

EXERCISE PLAN

Week 1
Fitness Activities/ WEEK Frequency Intensity Time
Training Exercises (Duration)
M T W TH F S SU
(Full body) (Aerobic + (Upper (Lower (Flexibility (Active (Rest
Core Training) Body Focus) Body Focus)
Training) Recover) Day)
Aerobic Jogging, 20 15 20 25 15 15-20 50%-85 Time: at least 1 hour
Exercises Jumping minutes minutes minutes minutes minutes minutes MHR per day.
jacks, and
walking. Jogging. of of of of of gentle
jumping walking jogging walking walking
jacks
Date 15
covered minutes
April 8 to of
14. walking
Resistance Upper: 3 sets of 3 sets of 3 sets of 3 sets of Margin Reps Sets
Training Plank, Push- planks crunches planks lunges Reference *Written *Written
ups, and Side (15 reps (hold for (10 reps on the on the
-arm lateral
raises 3 sets of each) 30 each leg) specific specific
Lower: 3 sets of seconds 3 sets of exercise exercise
push-
Lunges, knees to each) squats on on
ups
Squat and chest 3 sets of (15 reps) scheduled schedule
Jumping (10 reps push- 3 sets of dates. d dates.
Jacks 3 sets of each leg ups (10 jumping
 Core: lunges reps jacks (20
Crunch, each) reps)
Mountain 3 sets of
Climbers side-arm
lateral
raises
(10 reps
each
arm)
Flexibility Upper: Arm Toe-touch Triceps Toe- 15 Light Maximum Hold for Reps
Training Arm-circles, circles (10 stretch stretch touch minutes Stretches time/angle number of
Triceps reps each (hold for (hold for stretch of walking sec/min:
Stretch, and
*Written
Neck stretch direction) 30 20 (hold for Arm *Written on on the
Lower: Triceps seconds) seconds 30 circles (10 the specific *Written specific
Toe- Touch stretch each seconds) reps each exercise on on the exercise
Core: (hold for side) direction) scheduled specific on
Knee to Chest 20 Neck Triceps exercise
dates. schedule
seconds stretch stretch
on d dates.
each side) (hold for (hold for
Neck 20 20 scheduled
stretch seconds seconds dates.
(hold for each each side)
20 side) Neck
seconds stretch
each side. (hold for
20
seconds
each side)
Toe-touch
stretch
(hold for
30
seconds)
Knee to
chest
(hold for
20
seconds
each leg)