Let’s try it!

For PE 32 we have designed a muscular fitness program for all

students to follow. However, for individuals with specific needs, kindly
contact your instructor ASAP before beginning your muscular fitness
program.

Muscular Fitness Plan

Instructions:
1. The main goal for this fitness plan is to improve your muscular
endurance.
2. Choose the exercise you’ll perform when it’s indicated.

Fitness Goal:
I will be able to improve my muscular endurance after four (4) weeks.

Fitness Objectives:
 To perform all the advanced level of functional exercises for 2 sets
with 15 repetitions;
 To supplement core strength by core strength and stability
exercises for 2 sets with 15 repetitions.
 To execute an elbow plank for one (1) minute

Sample
Proposed Exercise Program:
Functional Exercise
1. Plank Walk Down (Push) from Cobra Stretch, Push-
up, Plank Walk down
2. Renegade Row (Pull) from Bent-over row, single
leg bent-over row,
renegade row
3. Front squat with overhead from Goblet Squat,
press (Squat) Dumbbell Squat, Front
squat with overhead
press
4. Kettlebell Swings from Hip Bridge, Kettlebell
(Hinge) Hinge, Kettlebell
Swings
5. Walking Lunge with a from Walking Lunge, Lateral
Twist Lunge, Walking Lunge
(Lunge) with a Twist
Core Strength and Stability
Exercises
6. Pike Crunches from Abdominal Curl Push
Through, Pike
Crunches
7. Foot to Foot Crunch from Foot to Foot Crunch,
Side Plank Crunches
8. Bird Dog with Elbow to

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 Knee Touches
9. Dead Bug
10. Elbow Plank

Implementing the Muscular Fitness Plan

Here’s the recommended exercise log for your 4-week training program.
This training program reflects a four-week fitness plan that adheres to the
progression and overload principle.
1. Write your chosen exercise from the proposed exercise program.
2. Perform one (1) set of the prescribed number of repetitions.
3. For weight we recommend 1-2 lbs for females, 3-4 lbs for males.
a. please weigh your alternative resistance (if using), and make

Sampl
sure it falls on the recommended weight range.
b. Use the same weight you used from week 1 to week 4.
4. Warm-up and Cool-down for every exercise session you’ll do.
5. Rest between exercises is 1-2 minutes; REST in between sets is 3-5
minutes.
6. Stay hydrated throughout the exercise sessions.

EXERCISE LOG
Dynamic Warm Up (5-10 minutes)
Exercise Week 1 Week 2 Week 3 Week 4
Walk 2 sets 2 sets 2 sets 2 sets
Arm Circles 2 sets 2 sets 2 sets 2 sets
Arm Swings 2 sets 2 sets 2 sets 2 sets

e
Carioca 2 sets 2 sets 2 sets 2 sets
Hip Rotation 2 sets 2 sets 2 sets 2 sets
Leg Swings 2 sets 2 sets 2 sets 2 sets
Superman 2 sets 2 sets 2 sets 2 sets
Stretch
Lunge with 1 set 1 set 1 set 1 set
Diagonal
Stretch

WORK-OUT
FUNCTIONAL EXERCISES Week 1 Week Week Week
2 3 4
Set Rep Set Rep Set Rep Set
Reps
s s s s s s s
Plank Walk Down (Push) 8 2 10 2 12 2 15 2
Renegade Row (Pull) 8 2 10 2 12 2 15 2
Front squat with overhead press 8 2 10 2 12 2 15 2
(Squat)
Kettlebell Swings (Hinge) 8 2 10 2 12 2 15 2
Walking Lunge with a Twist 8 2 10 2 12 2 15 2
(Lunge)
CORE Strength and Conditioning
Exercises
Pike Crunches 8 2 10 2 12 2 15 2

Foot to Foot Crunch 8 2 10 2 12 2 15 2

Bird Dog with Elbow to Knee 8 2 10 2 12 2 15 2

2
Sampl
Touches
Dead Bug 8
secs
2 10 2
secs
12 2
secs
15 2
secs

e
Elbow Plank 45 50 55 60

Cool Down (5-10 minutes)

Exercise Week 1 Week 2 Week 3 Week 4
Reps sets Reps sets Reps sets Reps sets
Knee to 8 1 8 1 8 1 8 1
Chest
Knee Across 8 1 8 1 8 1 8 1
Hamstring 8 1 8 1 8 1 8 1
Butterfly 8 1 8 1 8 1 8 1
Psoas 8 1 8 1 8 1 8 1
Triceps 8 1 8 1 8 1 8 1
Stretch
Rotator Cuff 8 1 8 1 8 1 8 1
Stretch
Neck 8 1 8 1 8 1 8 1
Rotation

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Your turn!
As a group, create a 4-week muscular fitness program, targeting your
muscular endurance. Fitness goal and objectives should follow the
SMART Principle for stating goals. *However, for individuals with
specific needs, kindly contact your instructor ASAP before beginning
your muscular fitness program.

Name: _________________________________________________________
Section: ___________________

Fitness Goal:

_____________________________________________________________________________
_____________________________________________________________________________
_________________________________________________________________________

Fitness Objectives:
 ____________________________________________________________________
 ____________________________________________________________________
 ____________________________________________________________________

Proposed Exercise Program:

Functional Exercise
Cobra Stretch, Push-
1. _________________ (Push) from
up, Plank Walk down
Bent-over row, single
2. ________________ (Pull) from leg bent-over row,
renegade row
Goblet Squat,
Dumbbell Squat, Front
3. ________________ (Squat) from
squat with overhead
press
Hip Bridge, Kettlebell
4. ________________ (Hinge) from Hinge, Kettlebell
Swings
Walking Lunge, Lateral
5. ________________ (Lunge) from Lunge, Walking Lunge
with a Twist
Core Strength and Stability
Exercises
Abdominal Curl Push
6. ________________ (Choice) from Through, Pike
Crunches
Foot to Foot Crunch,
7. ________________ (Choice) from
Side Plank Crunches
8. Bird Dog with Elbow to
Knee Touches

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 9. Dead Bug
10. Elbow Plank

EXERCISE ROUTINE:
Dynamic Warm Up (5-10 minutes)
Exercise Week 1 Week 2 Week 3 Week 4
1
2
3
4
5
6
7
8

Work-out
FUNCTIONAL EXERCISES Week 1 Week Week Week
2 3 4
Set Rep Set Rep Set Rep Set
Reps
s s s s s s s

CORE Strength and Conditioning

Exercises

secs secs secs secs

Elbow Plank 45 50 55 60

Cool Down (5-10 minutes)

Exercise Week 1 Week 2 Week 3 Week 4
Reps sets Reps sets Reps sets Reps sets
1
2
3
4
5
6
7
8

Rubrics:
ACCOMPLIS DEVELOPIN
KEY AREAS EXEMPLARY BEGINNING
HED G
FITNESS Written Written Written Written
GOAL fitness goals fitness goals fitness goals fitness goals
(25 pts) are clear and are clear and are clear and are

5
 follow the follow most of follow some
confusing
SMART the SMART of the SMART
and follow a
Principles. All Principles. Principles.
few of the
fitness Most of the Some of the
SMART
objectives fitness fitnessPrinciples. A
support the objectives objectives
few of the
fitness goal. support the support the
fitness
It addresses fitness goal. It fitness goal.
objective
all misses some It misses
support the
requirements of the most of the
fitness goal.
of the task. requirements requirements
It fails to
(25) of the task. of the task.
address the
(19) (13) requirements
of the task.
(7)
The The proposed The The
proposed 4- 4-week proposed 4- proposed 4-
week exercise week week
exercise routine exercise exercise
routine mostly state routine routine
states the the exercise seldom state doesn’t state
exercise frequency, the exercise the exercise
PRINCIPLES
frequency, resistance, frequency, frequency,
OF
resistance, repetition and resistance, resistance,
TRAINING
repetition set. The repetition repetition
(Overload/Pr
and set, proposal and set. The and set and
ogression)
adhere to sometimes proposal it never
(25pts)
the principles adhere to seldom adheres to
of training principles of adhere to principles of
(overload/pro training principles of training
gression) (overload/pro training (overload/pro
(25) gression) (19) (overload/pro gression) (7)
gression)
(13)
All exercises Most Some A few
listed are exercises exercises exercises
PROPOSED
appropriate listed are listed are listed are
EXERCISE
to achieve appropriate to appropriate appropriate
ROUTINE
fitness goal achieve to achieve to achieve
(20 pts)
(20) fitness goal fitness goal fitness goal
(15) (10) (5)
All exercises Exercise Exercise Exercise
listed follow listed mostly listed listed seldom
an orderly, follow an sometimes follow an
balanced orderly, follow an orderly,
pattern and balanced orderly, balanced
ORGANIZAT
considers the pattern and balanced pattern and
ION OF
correct considers the pattern and considers the
EXERCISE
sequence for correct considers the correct
(20)
targeting sequence for correct sequence for
muscle targeting sequence for targeting
groups (20) muscle targeting muscle
groups (15) muscle groups (5)
groups (10)
GRAMMAR No A few Several Many
(10 pts) grammatical grammatical/ grammatical/ grammatical

6
 or mechanical mechanic al or
mechanical mistakes mistakes mechanical
mistakes in which are not which are mistakes
the distracting. distracting. throughout
document. (7) (5) the project.
(10) Clearly not
proofread.
(3)