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My Fitness Plan

By: Heidy Rompich

Warm Up:
I will stretch by
ankle grab
tricep stretch
lunge
My Warm up
jogging *two minutes*
run for another two mins

Components Of Fitness:
Muscular Endurance: The ability of a muscle to exert
submaximal force repeatedly over time.
Muscular Strength: the maximum amount of force a muscle
can produce in a single effort.
Cardiorespiratory: Of, relating to, or affecting the heart
Body Composition: The proportion of fat, muscle, and bone in
an individuals body.
Flexibility: The range of motion of your joints or the ability of
your joints to move freely.

Skill Related Fitness:


Agility: The ability to be quick and graceful.
Coordination: The ability to use different parts of the body together
smoothly and efficiently.
Reaction time: The interval between simulation and response..
Power: The ability to exert maximum muscular contraction in bursts
of movements.
Balance: The ability to control the bodys position.
Strength: the extent to which muscles can exert force by contracting
against resistance.
Speed: The rate at which someone or something is able to move or
operate.

Benefits of Cardiorespiratory
Fitness:
Improves sleep
Stronger heart
Decreases body fat
decreases stress and depression

Heart Rate Monitoring:


They measure your heart rate

When you are exercising, your heart rate should be

Different Types Of Training:


Body Weight: Is strength training without weights
Circuit: Is a form of training that focuses on
strength building and muscular endurance
Interval: Alternating between two activities
requiring two different rates of speed and effort.
Plyometrics: Exercise that enable a muscle to reach
its maximum strength in short time

My Workout

Week One: (Body Weight


Training)
Day 1:
Warm up:
jog
run
ankle grab
stretch
Workout Out:
10 sit-ups
20 lunges (10 each)
high knees (1 min)
15 push ups
10 tricep dips
30 sec plank

Day 2:
Warm up:
jog
run
ankle grab
stretch
Workout::
12 sit-ups?
24 lunges (12 each)
high knees (1 min 45 sec)
17 push ups?
13 tricep dips?
45 sec plank?

Day 3:
Warm up:
jog
run
ankle grab
stretch
Workout::
15 sit-ups?
28 lunges (114 each)
high knees (2 min)
20 push ups?
17 tricep dips?
55 sec plank?

Day 4:
Warm up:
jog
run
ankle grab
stretch
Workout::
18 sit-ups?
30 lunges (15
each)
high knees (2 min
30 sec)
22 push ups?
20 tricep dips?
1 min plank?

Day 5:
Warm up:
jog
run
ankle grab
strecth
Workout::
21 sit-ups?
34 lunges (17 each)
high knees (3 min)
25 push ups?
25 tricep dips?
1 min 30 sec plank?

Week Two: (Circuit Training)


Day 1:
Warm up:
jog
run
ankle grab
stretch
Workout::
1 min jumping jacks
30 sec wall sit
15 in and out abs
7 push ups
1 min plank

Day 2:
Warm up:
jog
run
ankle grab
stretch
Workout::
1 min 30 sec jumping
jacks
40 sec wall sit
20 in and out abs
10 push ups
1 min 30 sec plank

Day 3:
Warm up:
jog
run
ankle grab
stretch
Workout::
2 min jumping jacks
50 sec wall sit
25 in and out abs
15 push ups
1 min 45 sec plank

Day 4:
Warm up:
jog
run
ankle grab
stretch
Workout::
2 min 30 sec jumping
jacks
1 min wall sit
27 in and out abs
17 push ups
2 min plank

Day 5:
Warm up:
jog
run
ankle grab
stretch
Workout::
3 min jumping jacks
1 min 30 sec wall sit
30 in and out abs
20 push ups
2 min 15 sec plank

Week Three: (Interval


Training)
Day 1:
Warm up:
jog
run
ankle grab
stretch
Workout:
20 jumping jacks
10 sit ups
7 push ups
15 calf raises
15 squats
30 sec high knees
30 sec plank

Day 2:
Warm up:
jog
run
ankle grab
stretch
Workout:
25 jumping jacks
15 sit ups
11 push ups
25 calf raises
20 squats
45 sec high knees
45 sec plank

Day 3:
Warm up:
jog
run
ankle grab
stretch
Workout:
30 jumping jacks
20 sit ups
15 push ups
35 calf raises
25 squats
1 min high knees
1 min plank

Day 4:
Warm up:
jog
run
ankle grab
stretch
Workout:
40 jumping jacks
2s sit ups
20 push ups
45 calf raises
30 squats
1 min 30 sec high
knees
1 min 30 sec plank

Day 5:
Warm up:
jog
run
ankle grab
stretch
Workout:
50 jumping jacks
27 sit ups
25 push ups
50 calf raises
35 squats
2 min high knees
2 min plank

Week Four: (Plyometrics


Training)
Day 1:
Warm up:
jog
run
ankle grab
stretch
Workout:
10 distance lateral jumps
10 squat jumps
10 hop for power
5 lunge jumps
30 sec jump rope

Day 2:
Warm up:
jog
run
ankle grab
stretch
Workout:
15 distance lateral jumps
20 squat jumps
15 hop for power
7 lunge jumps
45 sec jump rope

Day 3:
Warm up:
jog
run
ankle grab
stretch
Workout:
20 distance lateral jumps
25 squat jumps
20 hop for power
10 lunge jumps
1 min jump rope

Day 4:
Warm up:
jog
run
ankle grab
stretch
Workout:
25 distance lateral
jumps
30 squat jumps
25 hop for power
15 lunge jumps
1 min 30 sec jump rope

Day 5:
Warm up:
jog
run
ankle grab
stretch
Workout:
30 distance lateral jumps
35 squat jumps
30 hop for power
18 lunge jumps
2 min jump rope