ADAPTED COMPENDIUM OF PHYSICAL ACTIVITIES
             ENTER BODY WEIGHT (lbs) OF EXERCISER TO                   150
               SEE CALORIC EXPENDITURE ESTIMATES:
              CALORIE EXPENDITURE RANGE PER WEEK 
            RECOMMENDATION FOR BODY WEIGHT (based                      595
                        on 500-1000 MET-min/wk)
              ACSM 2011 
             Compendium                  Activity                Common Name
                 Code
                 2017          Bicycling Stationary, 51-89     Stationary cycling - 
                              watts, light to moderate effort          light
                              Bicycling Stationary, 90-100     Stationary cycling - 
                 2012         watts, moderate to vigorous           moderate
                                          effort
                 2013         Bicycling Stationary, 101-160    Stationary cycling - 
                                  watts, vigorous effort            vigorous
                                Calisthenics (eg. situps,         Body weight 
                 2024       abdominal crunches), light effort      conditioning 
                                                                 exercises - light
                         Upper body exercises without 
               2024        gym equipment (moderate    Upper body workout
                              intensity, beginner)
                         Lower body exercises without 
               2024        gym equipment (moderate    Lower body workout
                              intensity, beginner)
                          Abdominal exercises without 
               2024        gym equipment (moderate       Ab workout  
                              intensity, beginner)
                                                                Body weight 
                              Calisthenics (eg. pushups,         conditioning 
                 2022          situps, pull-ups, lunges),   exercises - moderate 
                                    moderate effort         (plan 1: flutter kicks, 
                                                              crunches, planks)
                                                                Body weight 
                              Calisthenics (eg. pushups,         conditioning 
                 2022          situps, pull-ups, lunges),   exercises - moderate 
                                    moderate effort          (plan 2: bench dips, 
                                                             ab bicycles, lunges)
                                                                Body weight 
                              Calisthenics (eg. pushups,         conditioning 
                 2022          situps, pull-ups, lunges),   exercises - moderate 
                                    moderate effort            (plan 3: bench 
                                                             jumps, bench push 
                                                            ups, bird dog crunch)
                                                                Body weight 
                              Calisthenics (eg. pushups,         conditioning 
                 2022          situps, pull-ups, lunges),   exercises - moderate 
                                    moderate effort         (plan 4: side planks, 
                                                              standing squats, 
                                                                  push-ups)
                                                                Body weight 
                              Calisthenics (eg. pushups,         conditioning 
                 2022          situps, pull-ups, lunges),   exercises - moderate 
                                    moderate effort           (plan 5: hanging 
                                                              knee raise, flexed 
                                                             arm hang, burpees)
                              Calisthenics (eg. pushups,        Body weight 
                 2020       situps, pull-ups, jumping jacks),    conditioning 
                                    vigorous effort         exercises - vigorous
                                                                   Weight 
                                                              lifting/Resistance 
                             Resistance (weight) training,   training - light loads 
                 2054          multiple exercises, 15-20      (plan 1: one arm 
                             repetitions at low resistance     dumbbell rows, 
                                                              seated leg flexion 
                                                            machine, seated leg 
                                                             extension machine)