CARL

FITT CHART

Frequency Intensity Time Type

Aerobic 4 Times a Week Vigorous 90 Minutes a Week Run
Activity (2 on Saturday) Moderate Intramural Sports
Cardio
Muscle 4 Times a Week 130 Minutes a Week Weight Training
Strengthening Bodyweight HIIT
Flexibility 3 Times a Week 30 Minutes a Week Stretching

WEEKLY CHART

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

X X X
Aerobic
Activity

X X X X
Muscle
Strengthening

X X X
Flexibility

Instructions:

 Aerobic Activity
o Perform 4 times a week for a total of 90 minutes a week.
 Sunday – 20 minute cardio after weight training.
 Tuesday – 30 minute run in PE class.
 Saturday – Approximately 20 minutes of intramural sports for not being
that active.
 Progress when allowed to be more active in the games.
 Saturday – 20 minute cardio after weight training.
 Muscle Strengthening Activity
o Perform 4 times a week for a total of 130 minutes a week.
 Sunday – 45 minutes of weight training for shoulders and back.
 Tuesday – 20 minute HIIT bodyweight training for legs and glutes.
 Thursday – 20 minute HIIT bodyweight training for chest and abs.
 Saturday – 45 minutes of weight training for triceps and biceps.
 Flexibility Activity
o Perform 3 times a week for a total of 30 minutes.
 Progress to 3 times a week for a total of 105 minutes.
 Monday – 10 minutes of stretching in the morning.
 Wednesday – 10 minutes of stretching in the morning.
 Friday – 10 minutes of stretching in the morning.