FITT Principle and Workout

Stamina
and
Endurance
Exercises
Strength
training
exercises
Flexibility
exercises

Frequency
3-5 times
per week

2-4 times
per week

2-3 days
per week
minimally;
every day
is good

Intensity
Gradually
increase
each time

Time
20-30
minutes
each day

Type
Walking
Running
Swimming
Biking
Strength:
1-5 reps for Push-ups
80%
strength
Pull-ups
Endurance: 8-12 for
Squats
40-60%
endurance
To the point 10-30
Stretching
of tension
seconds
Dance
per stretch; Yoga
2-3 reps

Training Goal: Strength Training

Monday

Tuesday

Wednesday

Warmup:
Jogging for 5
minutes
Light stretch:
stretch legs,
arms, neck,
abs, back
Exercises:
Push-ups (812 reps) x 3
sets
Pull-ups (1-3)
x 3 sets
Squats with
weights (3-6
reps
depending

Rest
from
weights.
Maybe
do some
stretchi
ng or
jogging.

Warmup:
Jogging for 5
minutes
Light stretch:
stretch legs,
arms neck,
abs, back
Exercises:
Push-ups (812 reps) x 3
sets (Try to
increase reps
by 2 of
previous day)
Pull-ups (1-3)
x 3 sets
Squats with

Thursda
y
Rest
from
weights.
Maybe
do some
stretchin
g or
jogging.

Friday
Warmup:
Jogging for 5
minutes
Light stretch:
stretch legs,
arms, neck,
abs, back
Exercises:
Push-ups (812 reps) x 3
sets (Try to
increase reps
by 2 of
previous
day)
Pull-ups (1-3)
x 3 sets

on weight) x
3 sets
Sit-ups (8-12
reps) x 3 sets
Cool down:
walk or
stretch for 5
mins

weights (3-6
reps
depending on
weight) x 3
sets (Try to do
more reps
with same
weight)
Sit-ups (8-12
reps) x 3 sets
Cool down:
walk or stretch
for 5 mins

Squats with
weights (3-6
reps
depending
on weight) x
3 sets (Try to
add more
weight while
doing same
reps as 1st
day)
Sit-ups (8-12
reps) x 3
sets
Cool down:
walk or
stretch for 5
mins