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  • Fitt Principle and Workout-1

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    This document outlines a weekly workout plan that follows the FITT principle of frequency, intensity, time, and type. It includes strength training exercises targeting different muscle groups on various days of the week, with most exercises using 80% of the user's 1RM (one repetition maximum) weight. It also incorporates 4 hours of yoga, abdominal exercises, flexibility work, and 30 minutes of running 3 times per week. The overall objective is to build muscle strength, endurance, and flexibility across all parts of the body through a variety of exercises and workouts.

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    This document outlines a weekly workout plan that follows the FITT principle of frequency, intensity, time, and type. It includes strength training exercises targeting different muscle groups on various days of the week, with most exercises using 80% of the user's 1RM (one repetition maximum) weight. It also incorporates 4 hours of yoga, abdominal exercises, flexibility work, and 30 minutes of running 3 times per week. The overall objective is to build muscle strength, endurance, and flexibility across all parts of the body through a variety of exercises and workouts.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    45 views2 pages

    Fitt Principle and Workout-1

    Uploaded by

    api-283683591
    This document outlines a weekly workout plan that follows the FITT principle of frequency, intensity, time, and type. It includes strength training exercises targeting different muscle groups on various days of the week, with most exercises using 80% of the user's 1RM (one repetition maximum) weight. It also incorporates 4 hours of yoga, abdominal exercises, flexibility work, and 30 minutes of running 3 times per week. The overall objective is to build muscle strength, endurance, and flexibility across all parts of the body through a variety of exercises and workouts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    Talene Umutyan

    Professor Apiafi
    Health Education 44
    April 14, 2015
    FITT Principle and Workout
    Frequency:

    Sunday

    Monday

    Bicep & Tricep Incline barbell


    tricep
    extensions:
    80% of 1RM
    4 sets
    10 reps
    Quad,
    Hamstring, &
    Glutes

    Abs &
    Obliques

    Tuesday

    Standing
    biceps cable
    curls:
    80% of 1RM
    4 sets
    10 reps
    Barbell lunges:
    80% of 1RM
    3 sets
    12 reps

    Plank circle
    revolution:
    4 sets
    10 reps

    Cardio

    Friday

    Saturday

    1 hour yoga
    session

    1 hour yoga
    session

    Reverse grip
    bent-over
    rows:
    80% of 1RM
    4 sets
    12 reps

    Kettlebell
    russian twists:
    70% of 1RM
    5 sets
    12 reps

    Rope climb
    crunches:
    4 sets
    20 reps

    Hyperextensions:
    4 sets
    12 reps
    1 hour yoga
    session

    30 minute
    run

    Thursday

    Narrow stance
    squats:
    3 sets
    12 reps

    Neck, Upper & HyperLower Back


    extensions:
    4 sets
    12 reps
    Flexibility

    Wednesday

    1 hour yoga
    session
    30 minute
    run

    30 minute
    run

    Work Out Plan Objective: This weekly plan is designed for optimum muscle strength, endurance,
    and flexibility. A wide variety of exercises are included above, targeting all parts of the body. In
    addition to gaining muscle strength, there are 4 hours of yoga allotted throughout the week
    above. A lot of the strength and endurance work outs include using 80% of ones 1RM, so it is

    2-3 hour
    hiking
    session

    imperative to include an exercise that concentrates on stretching and relaxation.

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