Fitness Plan
My fitness plan includes strength training, flexibility, and cardio-respiratory exercises all in one. These exercises should be done in a weekly fashion in order to attain the fitness level wanted. With this fitness plan a healthy diet and enough sleep is needed. Workout times will vary, as you continue with the program weights/resistance may vary as well.
Warm up/ Cardio Workout
10 minutes at a warm up pace
15 minutes at a moderate pace
20 minutes at an intense pace
Monday & Wednesday (lower body) warm up/cardio/stretch
Free Weights:
Squats- 30 reps with 20 pound
Lunges- 15 each leg with 20 pound
Calf Raises- 30-50 reps with 20 pound
Machine weights
Leg presses- 3x reps of 10 at 80 pounds leg raises- 3x reps of 10 at 40
Tuesday & Thursday (upper body)
Warm up/ cardio/stretch free weight
Dumbbell Rows- 2x reps of 15 using 15 and 20 pounds
Biceps curls- 20 reps at 5 and 10 pounds pull ups- 2x reps of 20 machine weights
Chest press- 3x reps of 10 at 25 pounds
Shoulder Press- 2x reps 10 at 30 pounds
Everyday bike crunches- 50 reps
Standard crunches- 50 reps
2 minutes of planks, 1 min, 30 second rest than another minute
Friday Saturday Sunday
Days of rest. Be sure to continue stretching throughout the weekend and get at least one day on cardio in.
Stretching: make sure to stretch after cardio and before weights and all stretch after your entire work out is complete. Be sure to do static stretches as to not injure yourself.
Warm up/ Cardio Workout
10 minutes at a warm up pace
15 minutes at a moderate pace
20 minutes at an intense pace
Monday & Wednesday (lower body) warm up/cardio/stretch
Free Weights:
Squats- 30 reps with 20 pound
Lunges- 15 each leg with 20 pound
Calf Raises- 30-50 reps with 20 pound
Machine weights
Leg presses- 3x reps of 10 at 80 pounds leg raises- 3x reps of 10 at 40
Tuesday & Thursday (upper body)
Warm up/ cardio/stretch free weight
Dumbbell Rows- 2x reps of 15 using 15 and 20 pounds
Biceps curls- 20 reps at 5 and 10 pounds pull ups- 2x reps of 20 machine weights
Chest press- 3x reps of 10 at 25 pounds
Shoulder Press- 2x reps 10 at 30 pounds
Everyday bike crunches- 50 reps
Standard crunches- 50 reps
2 minutes of planks, 1 min, 30 second rest than another minute
Friday Saturday Sunday
Days of rest. Be sure to continue stretching throughout the weekend and get at least one day on cardio in.
Stretching: make sure to stretch after cardio and before weights and all stretch after your entire work out is complete. Be sure to do static stretches as to not injure yourself.