University of Science and Technology of Southern Philippines Document Code No.

PHYSICAL EDUCATION UNIT□ FM-USTP-PEUnit-03

Rev. No. Effective Date Page No.
““Beyond Skills Training and Skills Teaching.”
02 02-21-25 1 of 9
PERSONAL FITNESS PROGRAM
Name; _______________________________________ Section: ________________ Signature: __________________
Goal: ______________________________________________________________

Intensity
Fitness Exercises Date Frequency (indicate the sets, repetition, duration as needed) Time Type
Low Moderate High
Day 1: EX.  10 reps (1 set) 45 munites  High knees
Ex. Monday  12 reps (1 set)
 10 reps (1 set)  burpee
 12 reps (1 set)
1 week  10 reps (1 set)  Mountain climb
 12 reps (1 set)
 10 reps (1 set)  12 reps (1 set)
 Jumping jacks
 10 reps (1 set)  12 reps (1 set)  Squat jump

Day 2:
 10 reps (1 set)  12 reps (1 set)
45 minutes  High knees
 10 reps (1 set)  12 reps (1 set)  burpee
Cardiovascular  10 reps (1 set)  12 reps (1 set)  Mountain climb
Endurance  
 10 reps (1 set) 12 reps (1 set) Jumping jacks
 12 reps (1 set)
 10 reps (1 set)  Squat jump
Day 3:
 10 reps (1 set)  12 reps (1 set)
45 minutes  High knees
 10 reps (1 set)  12 reps (1 set)  burpee
 10 reps (1 set)  12 reps (1 set)  Mountain climb
 10 reps (1 set)  12 reps (1 set)  Jumping jacks
 12 reps (1 set)
 10 reps (1 set)  Squat jump
Day 1:
 1 minute (1 set)
 1 minute 20 sec (1 35 minutes  Plank
 10 reps (1 set) set)  Push up
 10 reps (1 set)  15 reps (1 set)
 15 reps (1 set)  Sit up
 10 reps (1 set)
 10 reps (1 set)
 15 reps (1 set)  Leg raises
 15reps (1 set)
 Curl up
Day 2:
 1 minute (1 set)
 1 minute 20 sec (1
35 minutes  Plank
Core-Muscle Strength  10 reps (1 set) set)  Push up
 10 reps (1 set)  15 reps (1 set)
 10 reps (1 set)  15 reps (1 set)  Sit up
 10 reps (1 set)
 15 reps (1 set)  Leg raises
 15reps (1 set)
 Curl up
Day 3:
 1 minute (1 set)  1 minute 20 sec (1
set)
35 minutes  Plank
 10 reps (1 set)
 Push up
 15 reps (1 set)
 10 reps (1 set)  15 reps (1 set)
  10 reps (1 set)  Sit up
 10 reps (1 set)  15 reps (1 set)
 Leg raises
 15 reps (1 set)
 Curl up
Day 1:
 10 reps (1 set) 30 minutes  Hamstring scoop
 10 reps (1 set)
 Lungees
 30 seconds (1  10 reps (2 set)

set)
 10 reps (2 set)  Ab stretch

 30 seconds (1 
1 minute (1 set)
1 minute (1 set)
 Seated hamstring
set)  1 minute (1 set)  Quad stretch
 30 seconds (1
set)
Day 2:
 10 reps (1 set) 30 minutes  Hamstring scoop
 10 reps (1 set)
 Lungees
 30 seconds (1  10 reps (2 set)

set)
 10 reps (2 set)  Ab stretch
Flexibility 
 30 seconds (1 
1 minute (1 set)
1 minute (1 set)
 Seated hamstring
set)  1 minute (1 set)  Quad stretch
 30 seconds (1
set)
Day 3:
 10 reps (1 set) 30 minutes  Hamstring scoop
 10 reps (1 set)
 Lungees
 30 seconds (1  10 reps (2 set)

set)
 10 reps (2 set)  Ab stretch

 30 seconds (1 
1 minute (1 set)
1 minute (1 set)
 Seated hamstring
set)  1 minute (1 set)  Quad stretch
 30 seconds (1
set)

Remarks: