Name: Cacal, Emmiree Grisham C.

Date: October 15, 2024

Course/Year: BSCE 1 Class code: 2357
Develop your personal exercise program/prescription based on your current fitness level and goals. Record the
appropriate information in the spaces provided below. The first row is made for your guide.
Place here dates and time of exercise. Fill out only columns of applicable days.

Week Phase Exercise Duration(min/day) Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Mode

1 Warm Arm 1 minute/day Rest Arm Rest Day Arm Rest Arm Rest
Up Circles Day Circles Circles Day Circles Day
(5:00 am (5:00 am (5:00 am
- 5:01 - 5:01 - 5:01
am) am) am)

Leg 1 minute each Leg Leg Leg

Swings leg/day Swings Swings Swings
(5:01 am (5:01 am (5:01 am
- 5:03 - 5:03 - 5:03
am) am) am)

Hip 1 minute/day Hip Hip Hip

Rotations Rotations Rotations Rotations
(5:03 am (5:03 am (5:03 am
- 5:04 - 5:04 - 5:04
am) am) am)

Jumping 2 minutes/day Jumping Jumping Jumping

Jacks Jacks Jacks Jacks
(5:04 am (5:04 am (5:04 am
 - 5:06 - 5:06 - 5:06
am) am) am)

High 2 minutes/day High High High

Knees Knees Knees Knees
(5:06 am (5:06 am (5:06 am
- 5:08 - 5:08 - 5:08
am) am) am)

Arm and 3 minutes/day Arm and Arm and Arm and

Shoulder Shoulder Shoulder Shoulder
Stretches Stretches Stretches Stretches
(5:08 am (5:08 am (5:08 am
- 5:11 - 5:11 - 5:11
am) am) am)
Work- Running 6 minutes/day Running Running Running
Out in Place in Place in Place in Place
Proper or or or or
Treadmill Treadmill Treadmill Treadmill
(5:11 am (5:11 am (5:11 am
- 5:17 - 5:17 - 5:17
am) am) am)

Burpees 3 minutes/day Burpees Burpees Burpees

(3 sets of 10 (5:17 am (5:17 am (5:17 am
reps) - 5:20 - 5:20 - 5:20
am) am) am)

Mountain 1.5 minutes/day Mountain Mountain Mountain

Climbers Climbers Climbers Climbers
(3 sets of 30
seconds) (5:20 am (5:20 am (5:20 am
 - 5:21 - 5:21 - 5:21
am) am) am)

Jump 4 minutes/day Jump Jump Jump

Rope or Rope or Rope or Rope or
Jumping Jumping Jumping Jumping
(5:21 am (5:21 am (5:21 am
- 5:25 - 5:25 - 5:25
am) am) am)

Hamstring 2 minutes/day Hamstrin Hamstrin Hamstrin

Stretch g Stretch g Stretch g Stretch
(5:25 am (5:25 am (5:25 am
- 5:27 - 5:27 - 5:27
am) am) am)

Lunge 2 minutes each Lunge Lunge Lunge

with side/day with with with
Spinal Spinal Spinal Spinal
Twist Twist Twist Twist
(5:27 am (5:27 am (5:27 am
- 5:31 - 5:31 - 5:31
am) am) am)

Quad 2 minutes/day Quad Quad Quad

Stretch Stretch Stretch Stretch
(5:31 am (5:31 am (5:31 am
- 5:33 - 5:33 - 5:33
am) am) am)

Back 2 minutes/day Back Back Back

Scratch Scratch Scratch Scratch
Stretch Stretch Stretch Stretch
(5:33 am (5:33 am (5:33 am
- 5:35 - 5:35 - 5:35
am) am) am)

Push-Ups 1.5 minutes/day Push-Ups Push-Ups Push-Ups

(3 sets of 10 (5:35 am (5:35 am (5:35 am
reps) - 5:36 - 5:36 - 5:36
am) am) am)

Squats 3 minutes/day Squats Squats Squats

(3 sets of 15 (5:36 am (5:36 am (5:36 am
reps) - 5:39 - 5:39 - 5:39
am) am) am)

Plank 1.5 minutes/day Plank Plank Plank

(3 sets of 30 (5:39 am (5:39 am (5:39 am
seconds) - 5:40 - 5:40 - 5:40
am) am) am)

Lunges 4.5 minutes/day Lunges Lunges Lunges

(3 sets of 10 (5:40 am (5:40 am (5:40 am
reps per leg) - 5:44 - 5:44 - 5:44
am) am) am)
Cool Child’s 2 minutes/day Child’s Child’s Child’s
Down Pose Pose Pose Pose
(5:44 am (5:44 am (5:44 am
- 5:46 - 5:46 - 5:46
am) am) am)

Seated 2 minutes/day Seated Seated Seated

Forward Forward Forward Forward
Bend Bend Bend Bend
(5:46 am (5:46 am (5:46 am
- 5:48 - 5:48 - 5:48
am) am) am)

Cobra 2 minutes/day Cobra Cobra Cobra

Stretch Stretch Stretch Stretch
(5:48 am (5:48 am (5:48 am
- 5:50 - 5:50 - 5:50
am) am) am)

Standing 2 minutes/day Standing Standing Standing

Calf Calf Calf Calf
Stretch Stretch Stretch Stretch
(5:50 am (5:50 am (5:50 am
- 5:52 - 5:52 - 5:52
am) am) am)

Deep 2 minutes/day Deep Deep Deep

Breathing Breathin Breathin Breathing
and g and g and and
Shoulder Shoulder Shoulder Shoulder
Rolls Rolls Rolls Rolls
(5:52 am (5:52 am (5:52 am
- 5:54 - 5:54 - 5:54
am) am) am)