PERSONAL FITNESS PLAN. CREATING YOUR OWN WORKOUT. What is the PFP? “Personal Fitness Plan”. 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.
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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.
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
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
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
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