Scribd
Upload
19 views2 pages

Physical Fitness Program Guide - Docx 2

The document outlines a physical fitness program for Lee Russelle C. Perez, an 18-year-old male with a BMI of 17.2, classified as underweight. The program includes a full body workout to be performed 5 days a week, with a total duration of 40-55 minutes per session, consisting of warm-up, workout, and cool-down exercises. Specific exercises and their repetitions, durations, and sets are detailed for each workout day.

Uploaded by

Macedon Cabahug
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
19 views2 pages

Physical Fitness Program Guide - Docx 2

The document outlines a physical fitness program for Lee Russelle C. Perez, an 18-year-old male with a BMI of 17.2, classified as underweight. The program includes a full body workout to be performed 5 days a week, with a total duration of 40-55 minutes per session, consisting of warm-up, workout, and cool-down exercises. Specific exercises and their repetitions, durations, and sets are detailed for each workout day.

Uploaded by

Macedon Cabahug
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

PHYSICAL FITNESS PROGRAM

Name: LEE RUSSELLE C. PEREZ Age: 18


Birthday: SEPTEMBER 27 2006
Gender: MALE
BMI Computation and Classification: 17.2 - UNDERWEIGHT

Fitness Goal: FULL BODY WORKOUT


Frequency: 5 DAYS PER WEEK
Time: 40-55 minutes

DAY 1- 5
Warm-up Exercises: 10 minutes duration.
 Jumping Jacks – 1 minute
 Arm Circles – 30 seconds forward, 30 seconds backward
 High Knees – 1 minute
 Torso Twists – 30 seconds
 Leg Swings – 30 seconds per leg
 Lunges with Reach – 5 reps per leg
 Squats – 10 reps
 Light Jog in Place – 1 minute

Work-out Exercises: Full Body Workout duration with 1-minute


intervals between exercises and sets.
Type Repetitions Time/Duration Distance Set/s
Squats 12-15 40 seconds per set 3

Push-Ups 10-12 40 seconds per set 3

Jumping Jacks 30-60 seconds 2

Plank 30-60 seconds 2

Lunges 12-15 40 seconds per set 3

Burpees 6-8 40 seconds per set 3

Glute Bridges 10-12 40 seconds per set 3

Mountain Climbers 10-12 40 seconds per set 3

Superman Hold 30-45 seconds 2

Triceps Dips 10-12 40 seconds per set 3

Side Plank 30-45 seconds 2

Wall Sit 30-60 seconds 2

\
Cool-down Exercises: 5 minutes duration.
 Neck Stretch – 30 sec (15 sec per side)
 Shoulder Stretch – 30 sec (15 sec per arm)
 Chest Opener Stretch – 30 sec
 Seated Spinal Twist – 30 sec (15 sec per side)
 Standing Quadriceps Stretch – 30 sec (15 sec per leg)
 Hamstring Stretch – 30 sec
 Calf Stretch – 30 sec (15 sec per leg)
 Deep Breathing & Child’s Pose – 1 min

You might also like