Personal Workout Plan (: For Swimmers) I. Demographic Profile

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PERSONAL WORKOUT PLAN (FOR SWIMMERS)

I. DEMOGRAPHIC PROFILE

NAME: MELL MARCAINE S. LLANO DATE: NOVEMBER 16, 2020

YEAR & SECTION: BSA-202 SEX: MALE AGE: 20

RESTING PULSE RATE: 8O BPM RECOVERY PULSE RATE: 160 BPM

HEIGHT: 1.83 M WEIGHT: 71 KG BMI: 21.2 (NORMAL) BODY TYPE: ENDOMORPH

II. MEDICAL RECORD

NONE

III. EXERCISE PROGRAM

FREQUENCY: TWICE A WEEK EXERCISE SCHEDULE: TUESDAY AND THURSDAY

DURATION: THIRTY-SEVEN (37) MINUTES TOTAL NO. OF MIN. /SESSION: 18.5

INTENSITY: MODERATE

PHASES OF NUMBER OF NUMBER OF SETS TIME ALLOTMENT


EXERCISE REPETITION

1.WARM-UP
EXERCISE

NECK BENDING 1 (HOLD 15s THEN 1 30 SECONDS


REVERSE)

HEAD TURNS 1 (HOLD 15s EACH 1 30 SECONDS


SIDE)

ARM SWINGS 30 1 45 SECONDS

ARM CIRCLES 30 1 45 SECONDS

SIDE BENDING 20 1 35 SECONDS

KNEE CIRCLES 30 1 45 SECONDS

LEG SWINGS 30 (15 EACH LEG) 1 45 SECONDS


FORWARD

ANKLE ROCKER 20 1 35 SECONDS


2. WORKOUT
EXERCISE

SHOULDER TAPS
10 2 30 SECONDS
MOUNTAIN
CLIMBERS 15 2 30 SECONDS

PLANK ARM RAISES


20 2 40 SECONDS
SKATING SQUAT
25 2 50 SECONDS
V-SIT KICK
25 2 30 SECONDS
BROCK SHUFFLE
PUSH UPS 10 2 40 SECONDS

LEG SWITCH PUSH


UPS 10 2 30 SECONDS

COBRA PUSH UPS


10 2 40 SECONDS
3. COOL DOWN
ACTIVITIES

JOG IN PLACE
1 1 60 SECONDS
SHOULDER
STRETCH 1 (HOLD 30s EACH 1 60 SECONDS
SIDE)
SIDE BEND
STRETCH 1 (HOLD 15s EACH 1 30 SECONDS
SDE)
QUADRICEP
STRETCH 1 (HOLD 15s EACH 1 30 SECONDS
LEG)
ARM SWINGS
10 1 20 SECONDS
SHOULDER ROLLS
10 1 20 SECONDS

REMARKS:

AFTER DOING THE SAME EXERCISES FOR A WEEK, I FEEL LIKE MY BODY
ALREADY ADJUSTED FROM THE EXERCISES. I THINK THAT MY PHYSIQUE
IMPROVED THAT’S WHY I SLIGHLY IMPROVED THE REPITION OF THE EXERCISES.

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