This personalized exercise program worksheet outlines a weekly routine for a 16-year old male student named Aldwin Dhon P. Martel that includes cardiovascular, strength, and flexibility exercises at moderate intensities for set durations. The routine consists of jogging for 30 minutes on Saturdays and Sundays, walking for 25 minutes Monday through Friday and Sunday, doing push-ups for 30 minutes on Sundays, curl-ups for 28 minutes on Saturdays, and stretching exercises for 4 minutes during warm up and cool down Friday through Sunday.