Carl Client: FITT Chart 

               

Frequency Intensity Time Type

Aerobic 3-5 days per Moderate, 30 minutes Power walk progressing to
week progressing to high jog/run. Indoor cycling
Muscle Strengthening 3 days per week Moderate 30 minutes Free weights, body weight
Flexibility 6 days per week Light to moderate 30-60 seconds per stretch (5 minutes Targeted stretch
total)
 

Carl Client: Weekly Chart

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Rest 30 min. jog 30 min. indoor Rest 30 min. jog 30 min. indoor 30 min. jog
Activity cycle cycle

Muscle Rest Chest & Back Rest Legs & Butt Rest Arms & abs Rest
Strengthening
Flexibility Rest Upper body Lower body Lower body Full body Upper body Full body
stretch stretch after cycle stretch stretch stretch stretch

Sunday: Cardio: Rest day

 Strength Training: Rest day

Flexibility: Rest day

Monday: Cardio: 30 min. jog. Outdoors, if possible. Maintain 3-4 mph. pace.

Strength Training: Chest & Back: Pushups: 3 sets, 60 seconds each. Bent over row: 3 sets, 60 seconds each, 12 to

15# dumbbells. Chest press: 3 sets, 60 seconds each, 15 to 20# dumbbells. Shoulder press: 3 sets, 60 seconds each, 7.5# dumbbells.

Wide row: 3 sets, 60 seconds each, 15# dumbbells. Chest fly: 3 sets, 60 seconds each, 15 to 17.5# dumbbells. Weighted pullover: 3

sets, 60 seconds each, 20# dumbbell. Reverse fly: 3 sets, 60 seconds each, 15# dumbbells.

Flexibility: Upper body stretch: Cross-body shoulder stretch: 30 seconds each arm. Tricep stretch: 30 seconds each

arm. Above the head chest stretch: 30 seconds. Cat cow: 30 seconds. Alternating seated spinal twist: 60 seconds. Child’s pose: 30

seconds. Cobra: 30 seconds.

Tuesday: Cardio: Indoor Cycle for endurance: Warm-up: light to moderate pace, 5 minutes. Push in the saddle: between 80-100

RPMs at moderate resistance, 90-seconds. 30-second recovery. Push in the saddle: increase resistance from last push, 90 seconds. 30-

second recovery. Push in the saddle: increase resistance from last push, 2 minutes. 3-minute recovery. Repeat 3 times. 5-minute

cooldown (Mateo, 2020).

Strength Training: Rest day

 Flexibility: Lower body stretch: Crossover hamstring stretch: 30 seconds each leg. Kneeling hip flexor stretch: 30

seconds each leg. Figure four stretch: 30 seconds each leg. Standing quad stretch: 30 seconds each leg. Side lunge: 30 seconds each

leg.

Wednesday: Cardio: Rest day

Strength Training: Legs & Butt: Squats: 3 sets, 60 seconds each, 15# dumbbells on each shoulder. Alternating front

lunges: 3 sets, 60 seconds each, holding 15# dumbbells. Deadlifts: 3 sets, 60 seconds, holding 15# dumbbells. Side lunges: 3 sets, 30

seconds (each side), holding 12-15# dumbbells on either side of the knee. Weighted Surrenders:: 3 sets, 30 seconds (each side), 12-

15# dumbbells on each shoulder. Alternating split jumps: 3 sets, 60 seconds, no weight. Weighted glute bridge: 3 sets, 60 seconds, one

15-20# on pelvic bone. Alternating weighted buddha squats: 3 sets, 60 seconds, one 15# dumbbell.

Flexibility: Lower body stretch: Crossover hamstring stretch: 30 seconds each leg. Kneeling hip flexor stretch: 30

seconds each leg. Figure four stretch: 30 seconds each leg. Standing quad stretch: 30 seconds each leg. Downward dog with heel

pedals: 60 seconds.

Thursday: Cardio: 30 min. jog. Outdoors or treadmill with 2% incline. Maintain 3-4 mph. pace.

Strength Training: Rest day

Flexibility: Full body stretch: Forward fold: 30 seconds. Butterfly sit: 60 seconds. Doorframe chest stretch: 30

seconds. Lying quad stretch: 30 seconds each leg. Seated toe-touch: 60 seconds. Cobra stretch: 60 seconds.
Friday: Cardio: Indoor Cycle for speed: Warm-up: light to moderate pace, 3 minutes. Sprint: low to moderate resistance, 30-

seconds. 30-second recovery. Repeat sprint/recovery 5 more times: 5 minutes total. Moderate pace, in the saddle, 1.5 minutes.

Moderate pace, in third position (out of the saddle), 1.5 minutes. Repeat 2 times. 3-minute cooldown (Mateo, 2020).

Strength Training: Arms & abs: Alternating plank rotation: 3 sets: 60 seconds, 8-10# dumbbell. V-sit bicep curl

press: 3 sets, 60 seconds each, 10-12# dumbbell. Alternating ankle tap pushups: 3 sets, 60 seconds. Alternating tricep dip/toe tap: 3

sets, 60 seconds. Alternating plank shoulder taps: 3 sets, 60 seconds. Alternating balance chop: 3 sets, 60 seconds. Tricep pushups: 3

sets, 60 seconds. Plank to pike: 3 sets, 60 seconds.

Flexibility: Upper body stretch: Cross-body shoulder stretch: 30 seconds each arm. Tricep stretch: 30 seconds each

arm. Above the head chest stretch: 30 seconds. Cat cow: 30 seconds. Alternating seated spinal twist: 60 seconds. Child’s pose: 30

seconds. Cobra: 30 seconds.

Saturday: Cardio: 30-minute jog on treadmill: Maintain 4 mph. pace, increase incline 1% every 3 minutes

Strength Training: Rest day

Flexibility: Upper body stretch: Forward fold: 30 seconds. Butterfly sit: 60 seconds. Doorframe chest stretch: 30 seconds. Lying

quad stretch: 30 seconds each leg. Seated toe-touch: 60 seconds. Cobra stretch: 60 seconds.
 References

Cipollone, F. (2020, January 2). 10-minute yoga full body stretch. [Video]. YouTube. https://www.youtube.com/watch?

v=A0pkEgZiRG4

Mateo, A. (2020, April 6). 4 Spin workouts for strength and speed. https://www.bicycling.com/training/a28940733/spin-workouts/

Reindhart, K. (2021, January 25) 10 min morning yoga for flexibility. [Video]. YouTube. https://www.youtube.com/watch?

v=Wv0MfxXjMJU

Reindhart, K. (2018, September 20) 10 min morning yoga full body stretch. [Video]. YouTube. https://www.youtube.com/watch?

v=4pKly2JojMw