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Fitt Workout
Fitt Workout
Apiafi
Health Education
4 October, 2015
FITT Principle and Workout
Day
Starting
Monday
and Cool
Down
Stretches
(Count to
Tuesd
Arm
ay
Rest
Across
Day
Wednesday
Thursd
Frida
Saturday
Arm
ay
Rest
y
Rest
Across
Day
Day
Arm
Sunday
Arm
Across
Across
chest
chest
chest
chest
(Left/
(Left/
(Left/
(Left/
Right)
Hand
Right)
Hand
Right)
Hand
Right)
Hand
down
down
down
down
10 for
spine
spine
spine
spine
each
(Left/Rig
(Left/Rig
(Left/Rig
(Left/Rig
stretch)
ht)
Bend and
ht)
Bend and
ht)
Bend and
ht)
Bend and
Reach
Forward
Reach
Forward
Reach
Forward
Reach
Forward
Lunges
(Left/Rig
ht)
Calf
Lunges
Lunges
Lunges
(Left/Rig
(Left/Rig
(Left/Rig
ht)
Calf
ht)
Calf
ht)
Calf
Stretch
(Left/Rig
ht)
Butterfly
Stretch
Stretch
(Left/Rig
(Left/Rig
(Left/Rig
ht)
Butterfly
s)
Stretch
10
Rest
Rest
Jumping
Day
Jumping
Day
Day
around
PCC
35 Sit
Ups
15 Push
Ups
20 squats
30
Jacks
Jog 2
Jumping
Jumping
Jacks
Jog 1 lap
around
PCC
35 Sit
scissor
kicks
Stretch
around
ups
20
ht)
Butterfly
15
laps
PCC
20 sit ups
10 Push
Stretch
Rest
laps
ht)
Butterfly
15
Jacks
Jog 2
Stretch
Stretch
Workout(
Ups
15 Push
Ups
20 squats
15
scissor
10
Jacks
Jog 1 lap
around
PCC
30
second
plank
second
plank
15 squats
30
kicks
30
second
second
plank
plank