UNIVERSITY OF SCIENCE AND TECHNOLOGY OF SOUTHERN PHILIPPINES

PHYSICAL EDUCATION DEPARTMENT

Cagayan de Oro Campus

Personal Fitness Program

Name: Plaza Julz Christian j Gender: Male Age: 18

Course & Year: BSIT - 1R1 Contact No:

09951911780

Goal: swimming athlete

DESIRED GOAL:

PHYSICAL ACTIVITY PROGRAM

WEEK FREQUENC EXERCISE INTENSI SE TIME (30 RE RES TYPE
(name of mins. Or more)
Y(at least 5X a TY (Low, TS PS T (Specify the
exercise ex: Type of
week) Moderate, (2-3 (15x (1min
Push-up, Jog, Activity you are
Please check days Heavy) sets) repetit or
Plank) planning to do
ion or more)
EX:
more)
Cardio,
Muscle
Tonning ,
Sports
training,Flexi
bility )

1
DAY 1 Running or Moderate 1 20-30 N/A N/A Cardiovascul
Jogging to High (co minutes (unles ar
K
ntin s
uou neede
E s) d)

E Bodyweight Moderate 3 N/A 10-12 60 Strength

Squats

W
Static low 1 15-20 n/a As Flexibility
Stretching minites neede
Routine d
betwe
en
stretch
es

Plank Moderate 3 30-60 n/a 60s Core

seconds exercises

DAY 2 Push-Ups Moderate 3 n/a 10-12 60s Muscle

Toning

Bodyweight Moderate 3 n/a 10-12 60s Muscle

Squats Toning
 Plank Moderate 3 30-60 n/a 60 Core
seconds per secon Strengthenin
plank ds g
betwe
en
sets

DAY 3 Rest day

DAY 4 Jumping Low to 1 5 minutes Conti n/a Cardiovascul

Jacks Moderate nuous ar

Bodyweight Moderate 3 12-15 n/a 60s Muscle

Squats Toning

Yoga low 1 20 minutes n/a As Flexibility

Routine neede
d
betwe
en
poses

Plank Moderate 3 30-60 N/A 60 Core

seconds per (Com secon Strengthenin
plank plete ds g and
3 sets betwe Balance
en
sets

DAY 5
WEEK FREQUENC EXERCISE INTENSI SE TIME (30 RE RES TYPE
(name of mins. Or more)
Y(at least 5X a TY (Low, TS PS T (Specify the
Type of Activity you
exercise ex:
week) Moderate, (2-3 (15x (1min are planning to do EX:
Push-up, Jog, Cardio,
Please check days Heavy) sets) repetit or
Plank) Muscle Tonning ,
ion or more) Sports
more) training,Flexibili ty )

2
DAY 1 Pull-ups Moderate 3 20m 10 60s Endurance

K
kneeling Moderate 2 10m 10 60s Flexibility
supermans
E

Mountain Moderate 2 10m 10 60s

E
climbers

Leg raises Moderate 2 20m 10 60s Flexibility

DAY 2 Pull-ups Low 1 5m 5 60s Endurance

kneeling Low 1 5m 5 60s Flexibility

supermans

Mountain Low 1 5m 5 60s

climbers

Leg raises Low 1 5m 5 60s Flexibility

DAY 3 push-ups Moderate 3 10m 15 60s Muscle

toning

squats Moderate 3 10m 15 60s Muscle

toning

lunges Moderate 3 10m 15 60s Muscle

toning

DAY 4 Rest day

DAY 4
W

DAY 5 Planks moderate 3 10m 15 60s Muscle

toning

leg raises Moderate 3 10m 10 60s Muscle

toning

Russian Moderate 3 10m 15 60s Muscle

twists toning