Personal Exercise Programme

Physical Preparation – Rachel Rout

Six week health related physical activity programme - based on my personal results

Due; Friday 4th March 2016
Based on my results from previous fitness tests, I found out that I do not have good muscular strength. I can see
this in the one minute push up test as I got a score of 0 so during this six week plan I will focus on building up my
arm strength so I can complete the push up test with a strong score. The second component which requires a lot of
work to improve on is my cardiovascular fitness as I get out of breathe very easily and cannot exercise for a long
period of time, this can be seen in my bleep test score (level 2.5) and my 1.5 mile run time. I will focus on
running/jogging for the next six weeks to build on my cardiovascular fitness. My personal exercise programme will
be based on these two components of fitness and by the end on the six weeks I am hoping to
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Mon Tues Wed Thur Fri Sat Sun




Session: 35min Rest day Rest day Rest day Session:45min Rest day Rest day
1 Muscles:Weight Muscles:Weight
lifting in the gym. lifting in the gym.
Bicep curls (5KG, Bicep curls
10Reps/2sets) (5KG, 15Reps/
Cardio: Swimming 2sets)& 5 Push ups.
(2 lengths X 25 m) Cardio: Swimming
(3 lengths X 25 m)



2 Rest day Session:50mins Rest day Session:1hour Rest day Session:1hr15 Rest day
Muscles:Weight Muscles:Weight Muscles:Weight
lifting in the gym. lifting in the gym. Lifting in the gym.
Bicep curls (7KG, Bicep curls (7KG, Bicep curls (8KG,
10Reps/2sets)& 7 15Reps/2sets)& 10 15Reps/2sets)&
push ups. push ups. 8 push ups.
Cardio: Swimming Cardio: Swimming Cardio: Swimming
(3 lengths X 25 m) (4 lengths X 25 m) (4 lengths X 25 m)


3 Session:1hr20 Rest day Session:1hr30 Rest day Session:1hr35 Rest day Rest day
Muscles: Weight Muscles:Weight Muscles:Weight
lifting in the gym. lifting in the gym. lifting in the gym.
Bicep curls (9KG, Bicep curls (9KG, Bicep curls (10KG,
15Reps/2sets)& 9 20Reps/2sets)& 15Reps/2sets)&
push ups. 12push ups. 14push ups.
Cardio: Swimming Cardio: Swimming Cardio: Swimming
(5 lengths X 25 m) (5lengths X 25 m) (6lengths X 25 m)



4 Session:1hr45 Rest day Session:1hr50 Rest day Session:1hr55 Rest day Session:2hours
Muscles:Weight Muscles:Weight Muscles:Weight Muscles:Weight
lifting in the gym. lifting in the gym. lifting in the gym. lifting in the gym.
Bicep curls (10KG, Bicep curls (11KG, Bicep curls (11KG, Bicep curls (11KG,
20Reps/2sets)& 15Reps/2sets)& 15Reps/2sets)& 20Reps/2sets)&
17push ups. 20push ups. 27push ups. 25push ups.
Cardio: Swimming Cardio: Swimming Cardio: Swimming Cardio: Swimming
(6lengths X 25 m) (6lengths X 25 m) (7lengths X 25 m) (7lengths X 25 m)



5 Rest day Session:2hours Rest day Session:2hr10 Rest day Session:2hours Rest day
Muscles:Weight Muscles:Weight Muscles:Weight
lifting in the gym. lifting in the gym. lifting in the gym.
Bicep curls (13KG, Bicep curls (13KG, Bicep curls (13KG,
15Reps/2sets)& 20Reps/2sets)& 20Reps/2sets)&
27push ups. 30push ups. 28push ups.
Cardio: Swimming Cardio: Swimming Cardio:Swimming
(7lengths X 25 m) (8lengths X 25 m) (7lengths X 25 m)



6 Session:2hr10 Session:2hr15 Rest day Session:2hr20 Session: 2hr25 Rest day Session: 2hr30
Muscles:Weight Muscles:Weight Muscles:Weight Muscles:Weight Muscles:Weight
lifting in the gym. lifting in the gym. lifting in the gym. lifting in the gym. lifting in the gym.
Bicep curls (14KG, Bicep curls (14KG, Bicep curls (14KG, Bicep curls (14KG, Bicep curls (15KG,
15Reps/2sets)& 15Reps/2sets)& 20Reps/2sets)& 25Reps/2sets)& 20Reps/2sets)& 30
30push ups. 33push ups. 30push ups. 25push ups. push ups.
Cardio: Swimming Cardio: Swimming Cardio: Swimming Cardio: Swimming Cardio: Swimming
(8lengths X 25 m) (8lengths X 25 m) (8lengths X 25 m) (8lengths X 25 m) (9 lengths X 25 m)