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Maraiah Jaramillo

Professor

Health 7b

May 28, 19

Program Plan Design

Frequency of Exercise

I have organized a plan for myself that requires I work out 4 times a week to reach my

goals, which is just above the recommendation. I chose this because I plan to both cut my weight

and get toned. My rest days are still enough that I won’t get burned out, but I can still get to my

results.

Intensity of Exercise

I am choosing a more moderate weight training to begin with and then I will build

strength and up the numbers as I progress down the road. My repetitions will reflect more weight

loss and a little toning before I go into the heavy stuff.

Time of Exercise: Repetitions and Sets

Since I am doing a more moderate weight set, I have chose to do roughly 15 reps for all

of my sets depending on my performance. I would do as little as 10 and at most 20 for abdominal

sets. This can ensure that I am working on toning and cutting to the spots I need it most and not

just a certain number for them all that is too generalized.

Type of Mode or Exercise

I have scheduled between 9 and 10 types of exercises per work out session not including

time set aside for cardio. I plan to keep to this balanced program for myself that keeps all of my
muscles on its toes. I will be able to cut weight with cardio that will follow after muscle training

to tone myself.

My Four cardiovascular and weight training days will go as follows:

Day 1:

Warm Up

Banded Side to Back:

A circuit, a band around my calves and I will pull one foot back, bring it back to my heel, and

bring a foot to the side

Reps: 15

Rest period: 30 seconds

Warm Up

Banded Lateral Walks:

Place the band around your ankles and pull so that your feet are about hip-width apart. Toes

should both be pointing forward and your feet should be parallel. Step laterally with one foot and

step in with the other foot. Always keep tension on the band when you are stepping and don’t let

the feet come together.

Reps: 10

Rest Period: 30 seconds

Normal Set

Barbell Squat:

Set the bar on the rack just above shoulder level and place the back of your shoulders across it,

lightly below the neck. Push and lift with your legs and keep a straight torso. Slowly lower the

bar by bending the knees and sitting back with your hips as you maintain a straight back.
Reps: 3 sets of 10

Rest Period: 90 seconds

Normal Set

Leg Press:

Legs should be placed directly in front of you at a medium with feet shoulder width apart. This

will target overall development. Lower the safety bars and fully extend your legs in front of you

but do NOT lock your knees. Lower the platform and repeat.

Reps: 3 sets of 12

Rest Period: 90 seconds

Super Set (no rest in between)

Glute Bridge Inclined:

With your back on the floor, put your feet up on a bench and drive up your glutes and squeeze.

Reps: 3 Sets of 10

Rest Period: 90 Seconds

Super Set (no rest in between)

1 ¼ Squat:

Begin with the barbell supported on top of the traps, the chest should be up and the head facing

forward. Descend by flexing the knees and keep your torso upright. Continue all the way down,

keeping the weight on the front of the heel. As you rebound out of the first squat, come up ¼ of

the full squat and then back down again.

Reps: 3 Sets of 12

Rest Period: 90 seconds

Super Set (no rest in between)


Glute Pull Through:

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from

the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching

through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping

your arms straight, extend through the hip to stand up straight.

Reps: 3 Sets of 10

Rest Period: 90 Seconds

Super Set (no rest in between)

Standing Leg Curl Machine:

Keep your hands on the handlebars and tuck your foot in front of the foot pedal so that your

ankle is against it. Lift up to 90 degrees and slowly descend.

Reps: 3 Sets of 10

Rest Period: 90 Seconds

Normal Set

Air Bike:

Lie flat on the floor with your hands behind your head and bring your knees to where they are

perpendicular to the floor with your lower legs parallel to the floor. Slowly go through a cycle

pedal motion kicking forward with the right left and bring in the knee of the left leg. Bring your

elbow close to your left knee by crunching to the side.

Reps: 3 Sets of 20

Rest Period: 60 Seconds

Normal Set

Scissor Kicks (Up and Down):


Lie flat on the floor with your lower back pressed to the ground, keeping your legs straight to the

floor and then back up to parallel. Contract the core as you perform this task.

Reps: 3 Sets of 15

Rest Period: 60 Seconds

Day 2:

Normal Set

Seated Cable Row:

Grab the V-bar handles and lean over as you keep the natural alignment of your back. With your

arms extended pull back until your torso is at a 90-degree angle from your legs. Keep the torso

stationary, while breathing out pull the handles back towards your torso while keeping the arms

close to it until you touch the abdominals.

Reps: 3 Sets of 10

Rest Period: 90 Seconds

Normal Set

Barbell Shoulder Press:

Position a barbell at a height that is at eye level. Grab the barbell with your palms facing

forward. Once you pick up the barbell with the correct grip width, lock your arms while you lift

the bar up over your head. Hold at about the shoulder level and slightly in front of your head.

Lower the bar down to the shoulders slowly as you inhale.

Reps: 3 Sets of 12

Rest Period: 90 Seconds

Super Set

Wide Grip Lat Pull-Down:


Sit on a pull-down machine with a wide bar attached to the top pulley. Adjust the kneepad of the

machine to fit your height. Grab the bar with palms facing forward. Extend both arms and bring

your torso back around 30 degrees while creating a curvature on your lower back.

Reps: 3 Sets of 12

Rest Period: 90 Seconds

Super Set

Seated Dumbbell Press:

Hold the dumbbells up at head height with the palms of your hands facing forward. Push the

dumbbells up until they touch at the top. Slowly come back as you exhale and push the

dumbbells up until they touch at the top.

Reps: 3 Sets of 12

Rest Period: 90 Seconds

Super Set

Alternating Hammer Curl:

Stand up with your torso upright and a dumbbell in each hand being held at arms length. While

holding the upper arm stationary, curl the right weight forward while contracting the biceps as

you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells

are at shoulder level. Hold the position as long as possible.

Reps: 3 Sets of 12

Rest Period: 90 Seconds

HIIT

Mountain Climbers:
Begin in a push up position, flexing the knee and hip and bring one leg until the leg is straight

and supported by the toe, and bringing the other foot up with the hip and knee flexed. Perform

movement with the opposite leg; this will be equal to one repetition.

Reps: 3 Sets of 30

Rest Period: 30 Seconds

Normal Set

Cardio Session:

Treadmill for 15 minutes

Day 3 will revert back to one and Day 4 will revert back to two until the following week.