Exercise Program
Moderately Active Individuals
Exercise Program for Moderately Active Individuals Goal: 150 minutes of moderate intensity aerobic physical activity per week in bouts of 10 minutes or more; including strengthening activities using major muscle groups at least 2 days per week (www.CSEP.ca/guidelines) Legend:
Brisk walk Week#/ Date Week #1
Stretching
Slow walk
Strengthening
Sun
Mon
Tues
Wed
Thurs
Fri
Sat
10 min
10 min
10 min;
10 min
10 min;
10 min
10 min;
20 min
2 sets of 10 reps;
20 min
10 min Week #2 10 min;
3 sets of 10 reps;
10 min
20 min
Calisthenics for 30 minutes
2 sets of 10 reps;
20 min
10 min
10 min
20 min
10 min
10 min;
3 sets of 10 reps;
10 min
2 sets of 10 reps;
10 min
10 min
20 min
10 min;
3 sets of 10 reps;
10 min
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
Page 2 Week #3 10 min;
10 min;
Calisthenics for 30 minutes
20 min,
10 min;
20 min,
3 sets of 12 reps;
3 sets of 12 reps; 2 min,
10 min; 5 min
5 min
10 min
10 min; 5 min
10 min
Week #4 10 min;
Calisthenics for 30 minutes
20 min,
10 min;
10 min;
20 min,
3 sets of 15 reps;
10 min
10 min;
1 min,
10 min;
3 sets of 15 reps; 1 min,
10 min; 7 min
7 min
10 min
10 min; 7 min
10 min
Week #5 10 min;
20 min,
Calisthenics for 30 minutes
10 min;
10 min;
20 min,
3 sets of 17 reps;
10 min
10 min;
2 min,
10 min;
3 sets of 17 reps; 2 min,
10 min; 10 min
10 min
10 min
10 min;
20 min, 3 sets of 17 reps;
2 min,
10 min;
20 min, 3 sets of 15 reps;
1 min,
10 min;
20 min,
2 min,
10 min;
10 min;
10 min;
3 sets of 12 reps; 2 min,
10 min;
10 min;
10 min; 10 min
10 min
10 min
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
Page 3 Week #6 10 min;
10 min;
Calistheni cs for 30 minutes
20 min,
10 min;
20 min,
3 sets of 20 reps;
10 min;
1 min,
10 min;
3 sets of 20 reps; 1 min,
10 min; 10 min
10 min
10 min
10 min;
20 min, 3 sets of 20 reps;
1 min,
Encl:
10 min;
10 min; 10 min
10 min
10 min
Stretching Strengthening Calisthenics
Where strength training consists of: Push/Pull Lift – waist to chest Core/abs Back Lower extremities (quads and hamstrings) Jogging Lunges Jumping Jacks Sit-ups Push-ups
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com