PERSONAL FITNESS PROGRAM

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WEEK FREQUENCY INTENSITY TYPE

TIME
(at least 3X a week) (Low, Moderate, Heavy) (Specify Type of
HEART RATE
Encircle preferred intensity bpm
Please check days AEROBIC Exercise you
(30 mins. - 50 are planning to do, Ex.
Gradually increase the
min a Total of Walk, Run, Jog, Jump
Write a intensity start with Low
150 min/week Rope, Step Bench, MHR
Date
Days to Moderate Only Rec
Dance, House Hold RHR 50-70%
HR
Underline an Intensity Target
Chores etc…

Week 4/25/23 WED low

low
medium
medium
high
high 50 mins STRENGTH EXERCISE 89 123 24

1 4/26/23 THU✓
push-ups 2 sets 30 reps
planking 2 sets 2 mins
crunches 2 sets 15 reps
squats 2 sets 20 reps
leg raise 2 sets 20 reps
4/27/23 FRI low medium high
4/28/23 SAT low medium high
low medium high 50 mins HOUSEHOLD CHORES 90 114 22
sweep frontyard- 15 mins
4/29/23 SUN✓
mop floors- 10 mins
laundry- 25 mins
low medium high 50 mins CARDIO EXERCISES 89 140 24
burpees 2 sets 15 reps
mountain climber 2 sets 1
min
4/30/23 MON✓
jumping jacks 2 sets 3
mins
jog in place 2 sets 2 mins
high knees 2 sets 1min
5/01/23 TUE low medium high

Week 5/01/23 WED low

low
medium
medium
high
high 50 mins STRENGTH EXERCISE

2 5/02/23 THU✓
push-ups 2 sets 30 reps
planking 2 sets 2 mins
crunches 2 sets 15 reps
squats 2 sets 20 reps
leg raise 2 sets 20 reps
5/03/23 FRI low medium high
5/04/23 SAT low medium high
low medium high 50 mins HOUSEHOLD CHORES
sweep frontyard- 15 mins
5/05/23 SUN✓
mop floors- 10 mins
laundry- 25 mins
low medium high 50 mins CARDIO EXERCISES
burpees 2 sets 15 reps
mountain climber 2 sets 1
min
5/06/23 MON✓
jumping jacks 2 sets 3
mins
jog in place 2 sets 2 mins
high knees 2 sets 1min
5/07/23 TUE low medium high

Week 5/08/23 WED low

low
medium
medium
high
high 50 mins STRENGTH EXERCISE

3 5/09/23 THU✓
push-ups 2 sets 30 reps
planking 2 sets 2 mins
crunches 2 sets 15 reps
squats 2 sets 20 reps
leg raise 2 sets 20 reps
5/10/23 FRI low medium high
5/11/23 SAT low medium high
 low medium high 50 mins HOUSEHOLD CHORES
sweep frontyard- 15 mins
5/12/23 SUN✓
mop floors- 10 mins
laundry- 25 mins
low medium high 50 mins CARDIO EXERCISES
burpees 2 sets 15 reps
mountain climber 2 sets 1
min
5/13/23 MON✓
jumping jacks 2 sets 3
mins
jog in place 2 sets 2 mins
high knees 2 sets 1min
5/14/23 TUE low medium high

Week 5/15/23 WED low

low
medium
medium
high
high 50 mins STRENGTH EXERCISE

4 5/16/23 THU✓
push-ups 2 sets 30 reps
planking 2 sets 2 mins
crunches 2 sets 15 reps
squats 2 sets 20 reps
leg raise 2 sets 20 reps
5/17/23 FRI low medium high
5/18/23 SAT low medium high
low medium high 50 mins HOUSEHOLD CHORES
sweep frontyard- 15 mins
5/19/23 SUN✓
mop floors- 10 mins
laundry- 25 mins
low medium high 50 mins CARDIO EXERCISES
burpees 2 sets 15 reps
mountain climber 2 sets 1
min
5/20/23 MON✓
jumping jacks 2 sets 3
mins
jog in place 2 sets 2 mins
high knees 2 sets 1min
5/21/23 TUE low medium high

Week 5/22/23 WED low

low
medium
medium
high
high 50 mins STRENGTH EXERCISE

5 5/23/23 THU✓
push-ups 2 sets 30 reps
planking 2 sets 2 mins
crunches 2 sets 15 reps
squats 2 sets 20 reps
leg raise 2 sets 20 reps
5/24/23 FRI low medium high
5/25/23 SAT low medium high
low medium high 50 mins HOUSEHOLD CHORES
sweep frontyard- 15 mins
5/26/23 SUN✓
mop floors- 10 mins
laundry- 25 mins
low medium high 50 mins CARDIO EXERCISES
burpees 2 sets 15 reps
mountain climber 2 sets 1
min
5/27/23 MON✓
jumping jacks 2 sets 3
mins
jog in place 2 sets 2 mins
high knees 2 sets 1min
5/28/23 TUE low medium high