Exercise Program

 A programme detailing a range of physical exercises and the amount of time each exercise should
be performed.

Student Name Daniel John A. Calida Program Start Date APRIL 01, 2023
Instructor Name Mr. Bryl Dovic Caballero Program End Date MAY 20, 2023

Students
Information

Age:
19 Years Old
Gender:
Male
Height:
167.64 cm or 5’6 feet
Weight:
55 kg or 121.254 lbs.
BMI:
20.37
Waist:
29 inches
Hips:
31 inches
WHR:

Target BMI:
21
Target WHR:

Fitness Goal "I will gain 2kg of weight within the next 8 weeks by aiming to gain 0.5kg per
1: week. I will track my progress by weighing myself every week to ensure I am on
track towards achieving my goal."
Fitness Goal "I will have at least 4-pack abs within the next 8 weeks by working out my core
2: muscles at least three times a week and aiming for a sustainable fat loss rate of
0.5-1 kg per week. I will track my progress by taking pictures of my abs every
week to ensure I am on track towards achieving my goal."
Warm up Exercises:

Pulse Warmer:

 Jog In place 2 min.

 Break 60 Seconds.

Stretching Exercises:

 Neck Stretches (8 for left, 8 for right, 8 for up, and 8 for down for a total of 32 counts).
 Shoulder Stretch (8 Left and 8 for Right a total of 16 counts).
 Break 10 Seconds.
 Upper Back Stretch (8 counts).
 Side Bend Stretch (8 Left and 8 for Right a total of 16 counts).
 Break 10 Seconds
 Forward Bend Stretch (8 counts).
 Quad Stretch (8 counts).
 Break 20 Seconds.
 Toe lifts 8 counts.
 Cobra Stretch (24 counts).
 Break 60 Seconds.

TYPE OF EXERCISES NAME OF EXERCISES Time/ Sets Total

SCHEDULE Time
 Jumping Jacks 10 counts x 2 20 times
 Jump Squats 8 counts x 2 16 times
AEROBIC EXERCISE  High Knees 10 counts x 2 20 times
1  Mountain Climbers 10 counts x 2 20 times
AND
 Russian Twist 8 counts x 2 16 times
W ANAEROBIC EXERCISE  Heel Touch 8 counts x 2 16 times
E  Cross Arm Crunches
8 counts x 2 16 times
E  Plank
20 sec x 2 40 sec
K
 Russian Twist 8 counts x 2 16 times
 Bicycle Crunch 8 counts x 2 16 times
1  Dead Bug
STRENGTH BUILDING 8 counts x 2 16 times
2  Plank 20 sec x 2 40 sec
AND  Bird Dog 8 counts x 2 16 times
BALANCE TRAINING  Single Leg Glute Bridge 8 counts x 2 16 times
 Single-leg squat 8 counts x 2 16 times
 Side Lunges 8 counts x 2 16 times
 Cat-Cow Stretch 10 sec x 2 20 sec
 Cobra Stretch 10 sec x 2 20 sec
FLEXIBILITY  Knee-to-Chest Stretch: 10 sec x 2 20 sec
3  Child's Pose 10 sec x 2 20 sec
AND  Russian Twist 8 counts x 2 16 times
CORE EXERCISE  Cross Arm Crunches 8 counts x 2 16 times
 Abdominal Crunches
8 counts x 2 16 times
 Plank
20 sec x 2 40 sec
 Jumping Jacks 12 counts x 2 24 times
 Jump Squats 12 counts x 2 24 times
AEROBIC EXERCISE  High Knees 12 counts x 2 24 times
1  Mountain Climbers 12 counts x 2 24 times
W AND
 Russian Twist 9 counts x 2 18 times
E ANAEROBIC EXERCISE  Heel Touch 9 counts x 2 18 times
E  Cross Arm Crunches 9 counts x 2 18 times
K  Plank 25 sec x 2 50 sec
 Russian Twist 9 counts x 2 18 times
2
 Bicycle Crunch 9 counts x 2 18 times
STRENGTH BUILDING  Dead Bug 9 counts x 2 18 times
2 AND  Plank 25 sec x 2 50 sec
 Bird Dog 9 counts x 2 18 times
BALANCE TRAINING  Single Leg Glute Bridge 9 counts x 2 18 times
 Single-leg squat 9 counts x 2 18 times
 Side Lunges 9 counts x 2 18 times
 Cat-Cow Stretch 12 sec x 2 24 sec
 Cobra Stretch 12 sec x 2 24 sec
FLEXIBILITY  Knee-to-Chest Stretch: 12 sec x 2 24 sec
3  Child's Pose 12 sec x 2 24 sec
AND  Russian Twist 9 counts x 2 18 times
CORE EXERCISE  Cross Arm Crunches 9 counts x 2 18 times
 Abdominal Crunches 9 counts x 2 18 times
 Plank
25 sec x 2 50 sec
 Jumping Jacks 14 counts x 2 26 times
 Jump Squats 14 counts x 2 26 times
AEROBIC EXERCISE  High Knees 14 counts x 2 26 times
1
 Mountain Climbers 14 counts x 2 26 times
W AND
 Russian Twist 10 counts x 2 20 times
E  Heel Touch
E ANAEROBIC EXERCISE 10 counts x 2 20 times
 Cross Arm Crunches
K 10 counts x 2 20 times
 Plank
30 sec x 2 60 sec
3  Russian Twist 10 counts x 2 20 times
 Bicycle Crunch 10 counts x 2 20 times
STRENGTH BUILDING  Dead Bug 10 counts x 2 20 times
2  Plank 30 sec x 2 60 sec
AND  Bird Dog 10 counts x 2 20 times
BALANCE TRAINING  Single Leg Glute Bridge 10 counts x 2 20 times
 Single-leg squat 10 counts x 2 20 times
 Side Lunges 10 counts x 2 20 times
 Cat-Cow Stretch 14 sec x 2 24 sec
 Cobra Stretch 14 sec x 2 24 sec
FLEXIBILITY  Knee-to-Chest Stretch: 14 sec x 2 24 sec
3  Child's Pose 14 sec x 2 24 sec
AND  Russian Twist 10 counts x 2 20 times
CORE EXERCISE  Cross Arm Crunches 10 counts x 2 20 times
 Abdominal Crunches
10 counts x 2 20 times
 Plank
30 sec x 2 50 sec
 Jumping Jacks 16 counts x 2 28 times
 Jump Squats 16 counts x 2 28 times
 High Knees 16 counts x 2 28 times
W  Mountain Climbers
AEROBIC EXERCISE 16 counts x 2 28 times
E  Russian Twist
E 1 12 counts x 2 22 times
AND  Heel Touch 11 counts x 2 22 times
K
 Cross Arm Crunches 11 counts x 2 22 times
ANAEROBIC EXERCISE  Butt Bridge
4 11 counts x 2 22 times
 Abdominal Crunches
11 counts x 2 22 times
 Plank
35 sec x 2 70 sec
 Russian Twist 11 counts x 2 22 times
 Bicycle Crunch 11 counts x 2 22 times
 Dead Bug 11 counts x 2 22 times
 Mountain Climbers 16 counts x 2 28 times
STRENGTH BUILDING  Plank 35 sec x 2 70 sec
 2 AND  Bird Dog 11 counts x 2 22 times
BALANCE TRAINING  Single Leg Glute Bridge 11 counts x 2 22 times
 Single-leg squat 11 counts x 2 22 times
 Side Lunges 11 counts x 2 22 times
 Side Plank left and right 20 sec x 2 40 sec
 Cat-Cow Stretch 16 sec x 2 32 sec
 Cobra Stretch 16 sec x 2 32 sec
 Knee-to-Chest Stretch: 16 sec x 2 32 sec
 Child's Pose 16 sec x 2 32 sec
FLEXIBILITY  Standing Forward Bend
3 16 sec x 2 32 sec
AND  Russian Twist 11 counts x 2 22 times
 Cross Arm Crunches
CORE EXERCISE 11 counts x 2 22 times
 Abdominal Crunches
11 counts x 2 22 times
 Heel Touch
11 counts x 2 22 times
 Plank
35 sec x 2 70 sec
 Jumping Jacks 18 counts x 2 32 times
 Jump Squats 18 counts x 2 32 times
1  High Knees 18 counts x 2 32 times
W  Mountain Climbers
AEROBIC EXERCISE 18 counts x 2 32 times
E  Russian Twist
E 12 counts x 2 24 times
AND  Heel Touch 12 counts x 2 24 times
K
 Cross Arm Crunches 12 counts x 2 24 times
ANAEROBIC EXERCISE  Butt Bridge
5 12 counts x 2 24 times
 Abdominal Crunches
12 counts x 2 24 times
 Plank
40 sec x 2 80 sec
 Russian Twist 12 counts x 2 24 times
 Bicycle Crunch 12 counts x 2 24 times
2  Dead Bug 12 counts x 2 24 times
 Mountain Climbers 18 counts x 2 32 times
STRENGTH BUILDING  Plank 40 sec x 2 80 sec
 Bird Dog 12 counts x 2 24 times
AND
 Single Leg Glute Bridge 12 counts x 2 24 times
BALANCE TRAINING  Single-leg squat 12 counts x 2 24 times
 Side Lunges
12 counts x 2 24 times
 Side Plank left and right 22 sec x 2 44 sec
 Cat-Cow Stretch 18 sec x 2 32 sec
 Cobra Stretch 18 sec x 2 32 sec
3 FLEXIBILITY  Knee-to-Chest Stretch: 18 sec x 2 32 sec
 Child's Pose 18 sec x 2 32 sec
AND  Standing Forward Bend 18 sec x 2 32 sec
CORE EXERCISE  Russian Twist 12 counts x 2 24 times
 Cross Arm Crunches
12 counts x 2 24 times
 Abdominal Crunches
12 counts x 2 24 times
 Heel Touch
12 counts x 2 24 times
 Plank
40 sec x 2 70 sec
 Jumping Jacks 14 counts x 3 42 times
 Jump Squats 14 counts x 3 42 times
AEROBIC EXERCISE  High Knees 14 counts x 3 42 times
1
 Mountain Climbers 20 counts x 3 60 times
W AND
 Russian Twist 13 counts x 3 39 times
E  Heel Touch
E ANAEROBIC EXERCISE 13 counts x 3 39 times
 Cross Arm Crunches
K 13 counts x 3 39 times
 Plank
30 sec x 3 90 sec
6  Russian Twist 13 counts x 3 39 times
STRENGTH BUILDING  Bicycle Crunch 13 counts x 3 39 times
AND  Dead Bug 13 counts x 3 39 times
2
BALANCE TRAINING  Plank 30 sec x 3 90 sec
 Bird Dog 13 counts x 3 39 times
  Single Leg Glute Bridge 13 counts x 3 39 times
 Single-leg squat 13 counts x 3 39 times
 Side Lunges 13 counts x 3 39 times
 Cat-Cow Stretch 14 sec x 2 42 sec
FLEXIBILITY  Cobra Stretch 14 sec x 2 42 sec
AND  Knee-to-Chest Stretch: 14 sec x 2 42 sec
3
CORE EXERCISE  Child's Pose 14 sec x 2 42 sec
 Russian Twist 13 counts x 2 39 times
 Cross Arm Crunches 13 counts x 2 39 times
 Abdominal Crunches
13 counts x 2 39 times
 Plank
30 sec x 2 90 sec
 Jumping Jacks 16 counts x 3 48 times
AEROBIC EXERCISE  Jump Squats 16 counts x 3 48 times
AND  High Knees 16 counts x 3 48 times
1
ANAEROBIC EXERCISE  Mountain Climbers 22 counts x 3 66 times
W  Russian Twist
E 14 counts x 3 42 times
 Heel Touch 14 counts x 3 42 times
E
 Cross Arm Crunches
K 14 counts x 3 42 times
 Butt Bridge
14 counts x 3 42 times
7  Abdominal Crunches
14 counts x 3 42 times
 Plank
35 sec x 3 105 sec
 Russian Twist 14 counts x 3 42 times
STRENGTH BUILDING  Bicycle Crunch 14 counts x 3 42 times
AND  Dead Bug 14 counts x 3 42 times
2
BALANCE TRAINING  Mountain Climbers 18 counts x 3 54 times
 Plank 35 sec x 3 105 sec
 Bird Dog 14 counts x 3 42 times
 Single Leg Glute Bridge 14 counts x 3 42 times
 Single-leg squat 14 counts x 3 42 times
 Side Lunges
14 counts x 3 42 times
 Side Plank left and right 24 sec x 3 72 sec
 Cat-Cow Stretch 16 sec x 3 32 sec
FLEXIBILITY  Cobra Stretch 16 sec x 3 32 sec
AND  Knee-to-Chest Stretch: 16 sec x 3 32 sec
3
CORE EXERCISE  Child's Pose 16 sec x 3 32 sec
 Standing Forward Bend 16 sec x 3 32 sec
 Russian Twist 14 counts x 3 42 times
 Cross Arm Crunches 14 counts x 3 42 times
 Abdominal Crunches
14 counts x 3 42 times
 Heel Touch
14 counts x 3 33 times
 Plank
35 sec x 3 70 sec
 Jumping Jacks 20 counts x 3 60 times
AEROBIC EXERCISE  Jump Squats 20 counts x 3 60 times
AND  High Knees 20 counts x 3 60 times
1
ANAEROBIC EXERCISE  Mountain Climbers 24 counts x 3 72 times
W  Russian Twist
E 15 counts x 3 45 times
 Heel Touch 15 counts x 3 45 times
E
 Cross Arm Crunches
K 15 counts x 3 45 times
 Butt Bridge
15 counts x 3 45 times
8  Abdominal Crunches
15 counts x 3 45 times
 Plank
40 sec x 3 120 sec
 Russian Twist 15 counts x 3 45 times
STRENGTH BUILDING  Bicycle Crunch 15 counts x 3 45 times
AND  Dead Bug 15 counts x 3 45 times
2
BALANCE TRAINING  Mountain Climbers 15 counts x 3 45 times
 Plank 40 sec x 3 120 sec
 Bird Dog 15 counts x 3 45 times
 Single Leg Glute Bridge 15 counts x 3 45 times
  Single-leg squat 15 counts x 3 45 times
 Side Lunges 15 counts x 3 45 times
 Side Plank left and right 26 sec x 3 78 sec
 Cat-Cow Stretch 20 sec x 3 60 sec
FLEXIBILITY  Cobra Stretch 20 sec x 3 60 sec
AND  Knee-to-Chest Stretch: 20 sec x 3 60 sec
3
CORE EXERCISE  Child's Pose 20 sec x 3 60 sec
 Standing Forward Bend 20 sec x 3 60 sec
 Russian Twist 15 counts x 3 45 times
 Cross Arm Crunches
15 counts x 3 45 times
 Abdominal Crunches
15 counts x 3 45 times
 Heel Touch
15 counts x 3 45 times
 Plank
40 sec x 3 120 sec

Cool Down Exercises:

 Neck Stretches (8 for left, 8 for right, 8 for up, and 8 for down for a total of 32 counts).
 Shoulder Stretch (8 Left and 8 for Right a total of 16 counts).
 Break 10 Seconds.
 Upper Back Stretch (8 counts).
 Side Bend Stretch (8 Left and 8 for Right a total of 16 counts).
 Break 10 Seconds
 Forward Bend Stretch (8 counts).
 Quad Stretch (8 counts).
 Break 20 Seconds.
 Lunges (Left and Right 15 Seconds).
 Cobra Stretch (24 counts).
 Knees to chest (8 Left and 8 for Right a total of 16 counts).
 Break 60 Seconds.