SMART

FITNESS
PLAN
 FITNESS
STRATEGY
Things to work on: Things to improve on fitness pre-test: Note:
Flexibility BMI (Underweight) Must have 7-9 hours of sleep
Strength 3-min step test count Follow the fitness plan schedule
Cardio push ups count rigorously
Curl ups count Be disciplined and respect rest
V sit and reach distance days

Importance of sleep

Sleep is an evolutionary phenomenon that majority of life undergoes. Animals, Plants, and
humans all needed to sleep—but why do we need sleep anyway? Sleep has a lot of benefits, but
most of all sleep happens in order to refresh our brain and other organs of our body. Without
a day of sleep limits our functionality and could reduce the effects of the fitness strategy
 Fitness
Goals
JOGGING 30 MINS TO INCREASE CARDIOVASCULAR ENDURANCE
INCREASE IN WORKOUT LOAD FOR THE NEXT 4 WEEKS (WEEK5-8)
IMPROVEMENT IN 3-MIN STEP TEST COUNTS (GOAL:350 STEPS)
IMPROVEMENT IN FLEXIBILITY IN V SIT AND REACH (35 INCHES)
IMPROVEMENT IN PUSH UP COUNT (20 MINS)
IMPROVEMENT IN CURL UP COUNT (20 MINS)
BUILDING A SUCCESSFUL HABITS
IMPROVING INTENSE SELF DISCIPLINE
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

5:30 am jogging 5:30 am jogging 5:30 am jogging 5:30 am jogging 5:30 am jogging
Rest After class After class Rest After class After class After class
Push ups 30 3 min step test Push ups 30 3 min step test Push ups 30
Curl ups 30 V sit and reach Curl ups 30 V sit and reach Curl ups 30
5:30 am jogging 5:30 am jogging 5:30 am jogging
5:30 am jogging 5:30 am jogging
After class After class After class
Rest After class
Push ups 30 3 min step test
Rest Push ups 30 3 min step test
After class
Push ups 30
Curl ups 30 V sit and reach Curl ups 30 V sit and reach Curl ups 30

5:30 am jogging 5:30 am jogging 5:30 am jogging

5:30 am jogging 5:30 am jogging
After class After class After class
Rest After class
Push ups 30
After class Rest Push ups 30 3 min step test Push ups 30
3 min step test
Curl ups 30 Curl ups 30 V sit and reach Curl ups 30
V sit and reach
5:30 am jogging 5:30 am jogging 5:30 am jogging
5:30 am jogging 5:30 am jogging
After class After class After class After class After class
Rest Push ups 30 3 min step test
Rest Push ups 30 3 min step test Push ups 30
Curl ups 30 V sit and reach Curl ups 30 V sit and reach Curl ups 30
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

5:30 am jogging 5:30 am jogging 5:30 am jogging 5:30 am jogging 5:30 am jogging
Rest After class After class Rest After class After class After class
Push ups 50 3 min step test Push ups 50 3 min step test Push ups 50
Curl ups 50 V sit and reach Curl ups 50 V sit and reach Curl ups 50
5:30 am jogging 5:30 am jogging 5:30 am jogging
5:30 am jogging 5:30 am jogging
After class After class
Rest After class
Push ups 50 3 min step test
Rest After class
Push ups 50 3 min step test
After class
Push ups 50
Curl ups 30 V sit and reach Curl ups 50 V sit and reach
Curl ups 50
5:30 am jogging 5:30 am jogging 5:30 am jogging
5:30 am jogging 5:30 am jogging
After class After class After class
Rest After class
Push ups 50
After class Rest Push ups 50 3 min step test Push ups 50
3 min step test
Curl ups 50 Curl ups 50 V sit and reach Curl ups 50
V sit and reach
5:30 am jogging 5:30 am jogging 5:30 am jogging
5:30 am jogging 5:30 am jogging
After class After class After class After class
Rest Push ups 50 3 min step test
Rest Push ups 50 3 min step test
After class
Push ups 50
Curl ups 50 V sit and reach Curl ups 50 V sit and reach Curl ups 50