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An exercise schedule for active individuals
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Exercise Program
Active Individuals
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235
www.banyanconsultants.com
Exercise Program for Active Individuals
Goal: 150 minutes of moderate to vigorous 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:
Jog
Brisk walk
Stretching
Strengthening
Week#/
Date Sun Mon Tues Wed Thurs Fri Sat
Week #1
10 min
30 min
10 min
10 min
20 min
10 min
10 min
30 min
10 min
10 min
20 min
10 min
10 min
30 min
10 min
10 min
20 min
10 min
10 min
30 min
10 min
Week #2
10 min
25 min
10 min
10 min
30 min
10 min
10 min
25 min
10 min
10 min
30 min
10 min
10 min
25 min
10 min
10 min
30 min
10 min
10 min
25 min
10 min
Week #3
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
Page 2
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235
www.banyanconsultants.com
Week #4
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
Week #5
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
Week #6
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
10 min
30 min
10 min
Encl: Stretching
Strengthening
Calisthenics
Where strength training consists of:
Strength Training Circuit below, and any other activities from Strengthening enclosure
Complete 3 sets of 10-12 reps each
Tips:
Breathe out when exerting force – do not hold your breath
Increase difficulty by using heavier hand weights and ankle weights
Count to 3 getting into position and 3 returning to start position, breathing throughout
Increase difficulty by pausing before returning to start position
Page 3
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235
www.banyanconsultants.com
Lunges
Target: Quadriceps, hamstrings, and gluteus
photo courtesy of: www.exercise.about.com
1. Stand with feet shoulder-width apart.
2. Take a large step forward with the
right foot and bend right knee to a 90
degree angle. Left knee should bend
towards ground without touching
ground.
3. Return to start position and repeat.
4. Switch to left foot forward when reps
complete.
Twisting Crunch
Target: Abdominals
Photo courtesy of Fitstudio.com/exercises
1. Lie on back with knees bent and feet
flat on floor
2. Cross arms over chest so hand
touches opposite shoulder
3. Lift upper body off ground and twist
right shoulder towards left knee
4. Return to start position and repeat.
5. Switch to left shoulder towards right
knee when reps complete.
Push-Ups
Target: Pectorals, triceps, deltoids
Photo courtesy www.exercise.about.com
1. Lie face-forward on ground.
2. With hands besides shoulders, palm
downs, slowly push up so elbows are
straight to raise body off ground.
Keep knees straight and toes bent.
3. Slowly lower body towards ground
without touching ground, and repeat.
Wall Squats
Target: Quadriceps, hamstrings, and gluteus
1. Lean with back against wall, feet
shoulder width apart and
approximately 1 foot out from wall.
Page 4
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235
www.banyanconsultants.com
Photo courtesy www.etipsfree.com
2. Slowly bend knees to 90 degrees,
lowering body so hips are 90 degrees.
3. Slowly return to start position and
repeat.
Back Extension
Target: lower back
1. Lie on the floor facedown, with two
pillows under your hips. Extend your
arms straight overhead on the floor.
2. To a count of two, slowly lift your
weighted right arm and weighted left
leg off the floor, keeping them at the
same level.
3. Pause. Then, to a count of four,
slowly lower your arm and leg back to
the floor. 4. Repeat.
Tips:
Keep your head, neck, and back in a
straight line.
Bicep Curls
Target: Biceps
1. With equal weights in each hand,
stand with feet shoulder-width apart,
arms at your sides, and palms facing
your thighs.
2. To a count of 3, slowly lift up the
weights so that your forearms rotate
and palms face in toward your
shoulders, while keeping your upper
arms and elbows close to your side—
as if you had a newspaper tucked
beneath your arm. Keep your wrists
straight and weights parallel to the
floor.
3. Pause. Then, to a count of 3, slowly
lower the weights back toward your
thighs, rotating your forearms so that
your arms are again at your sides,
with palms facing your thighs.
4. Repeat 10 times for one set. Rest for
one to two minutes. Then complete a
second set of 10 repetitions.
Photo courtesy www.exercise.about.com
