PERSONAL FITNESS PLAN CREATING YOUR OWN WORKOUT
Fitness Goals:Targets for Training. Using your Pre-tests and individual situation, develop two goals that you will concentrate on for the workouts.
The Fitness Plan • Needs to target your goals. • All components of fitness must be addressed. • Use fitness principles for workout development. • Four weeks of workouts, 3 per week. • In and out of school Workouts.
Activities should reflect your goals Design a workout that is “do-able” Vary your activities so you won’t become bored Include calendar of scheduled workouts. Follow the Universal Rules of Training Consider out of class activities and plan accordingly (sports, etc.) Plan on 1 hour of workout time. Daily Workouts
Daily Log • Record daily activities • Assess progress • Grade yourself daily • Record important training information • Heart rate • Weight amounts • Duration of exercise
EXAMPLE DAILY WORKOUT Focus of Workout : Strength Training 11:45 – 50 Warm-up 5 minutes spinning (level 1) 11:50 - 12:25 Weight Training Biceps Preacher Curl 3 sets/8 reps 40lbs Traps Upright Row 3 sets/8 reps 25lbs Deltoids Shoulder Press 3 sets/8 rep 50lbs Pecs Incline Bench Press 3 sets/8 reps 90lbs Lats Bent over rows 3 sets/8reps 25lbs Triceps Triceps Pushdown 3 sets/8reps 40lbs 12:25 – 12:45 Spinning Level 2 12:45 – 12:50 Cool down/stretch
Example Daily Workout Focus of workout: Cardio Endurance 11:45 – 11:50 Warm-up Light jogging/stretching 11:50 – 12:20 Interval workout Run straightaway on track/jog corners Level 3 12:20 – 12:40 Strength Drills Lunges 2 sets/20 yds Body Weight Squats 2 sets/10 Body Weight Push ups 2 sets/20 12:40 – 12:50 Cool down/ Stretch