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  • Fitness Plan

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    Daphne Sirot
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    This document outlines a weekly fitness plan with workouts scheduled for Monday through Thursday. Each day focuses on a different body part, beginning with upper body on Monday, middle body on Tuesday, lower body on Wednesday, and returning to upper body on Thursday. The plan includes stretches to hold for 30 seconds for each body part, followed by exercises like pushups, squats, and lunges, performed for sets of 8 repetitions. Outdoor activities like skiing, biking, swimming and hiking are recommended on all days, with walking suggested year-round.

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    This document outlines a weekly fitness plan with workouts scheduled for Monday through Thursday. Each day focuses on a different body part, beginning with upper body on Monday, middle body on Tuesday, lower body on Wednesday, and returning to upper body on Thursday. The plan includes stretches to hold for 30 seconds for each body part, followed by exercises like pushups, squats, and lunges, performed for sets of 8 repetitions. Outdoor activities like skiing, biking, swimming and hiking are recommended on all days, with walking suggested year-round.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    47 views6 pages

    Fitness Plan

    Uploaded by

    Daphne Sirot
    This document outlines a weekly fitness plan with workouts scheduled for Monday through Thursday. Each day focuses on a different body part, beginning with upper body on Monday, middle body on Tuesday, lower body on Wednesday, and returning to upper body on Thursday. The plan includes stretches to hold for 30 seconds for each body part, followed by exercises like pushups, squats, and lunges, performed for sets of 8 repetitions. Outdoor activities like skiing, biking, swimming and hiking are recommended on all days, with walking suggested year-round.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 6

    Worksheet 3: My Fitness Plan

    Day, Date, and Time Activity and Location

    Monday Upper Body Stretch


    Stretches and Toning: Early Morning or Chest Stretch
    Afternoon (After School)  Hold stretch for 30 seconds.
    Upper Back Stretch
     Hold stretch for 30 seconds.
    Bicep Stretch
     Hold stretch for 30 seconds.
    Tricep Stretch
     Hold stretch for 30 seconds.
     Repeat steps 5-10 on the opposite side, using right hand to stretch
    left tricep.
    Cross Shoulder Stretch  
     Hold stretch for 30 seconds.
     Repeat steps 5-9 on opposite side, using right hand to stretch left
    arm and shoulder.
    Upper Body Toning
    Overhead Shoulder Press
     Repeat exercise for a set of 8.
    Chest Press
     Repeat exercise for a set of 8.
    Bent Knee Push Up
     Repeat exercise for a set of 8.
    Bicep Curl
     Repeat exercise for a set of 8.
    Tricep Extension
     Repeat exercise for a set of 8.
     Repeat entire sequence on your left arm, steps 1-7 (working left
    triceps muscle).
    Moving the Body
     Skiing (in Winter)
     Biking, Swimming, and Hiking (in Summer)
     Walking (All year around)

    Tuesday  Middle Body Stretch


    Stretches and Toning: Early Morning or Abdominal Stretch
    Afternoon (After School)  Hold stretch for 30 seconds.
     Repeat steps 3-8 on the opposite side to stretch your right
    abdominal.
    Waist Reach Stretch
     Hold stretch for 30 seconds.
     Repeat steps 7-10 on the opposite side, reaching the right arm
    upwards to stretch the right waist and side.
    Back Stretch
     Hold each stretch for 30 seconds.
    Middle Body Toning
    Sit Up
     Repeat exercise for a set of 8.
    Isometric Sit Up
     Repeat exercise for a set of 8.
    Side Twist Sit Up
     Repeat exercise for a set of 8.
     Repeat entire sequence (step 1-10) by twisting to the right and
    working the right oblique muscles.
    Front Arm Raise
     Repeat exercise for a set of 8.
     Repeat entire sequence on your left side, step 1-10 (working left
    Latissimus Dorsi & Deltoid).
    Moving the Body
     Skiing (in Winter)
     Biking, Swimming, and Hiking (in Summer)
     Walking (All year around)

    Wednesday Lower Body Stretch


    Stretches and Toning: Early Morning or Inner Thigh Stretch
    Afternoon (After School)  Hold this stretch for 30 seconds.
    Outer Thigh Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 3-10 on the opposite side to stretch your left outer
    thigh.
    Quadricep Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 7-13 on the opposite side, bending left leg to stretch
    left quadricep.
    Hamstring Stretch
     Hold stretch for 30 seconds.
     Repeat steps 3-8 on the opposite side, raising left leg to stretch left
    hamstring.
    Lunge Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 4-8 on the opposite side, to stretch the left upper calf
    and lower calf.
    Lower Body Toning
    Inner Thigh Lift
     Repeat exercise for a set of 8.
     Repeat entire sequence on your right side, step 1-9 (working right
    adductor muscle).
    Outer Thigh Lift
     Repeat exercise for a set of 8.
     Repeat entire sequence on your right side, step 1-9 (working left
    abductor muscle).
    Power Lift Kick
     Repeat exercise for a set of 8.
     Repeat entire sequence (steps 1-10) with left leg using left
    quadriceps muscle and supporting abdominal muscles.
    Squat
     Repeat exercise for a set of 8.
    Calf Lift
     Repeat exercise for set of 8.
     For added resistance, hold weights on shoulders (this is optional).
    Moving the Body
     Skiing (in Winter)
     Biking, Swimming, and Hiking (in Summer)
     Walking (All year around)

    Thursday  Upper Body Stretch


    Stretches and Toning: Early Morning or Chest Stretch
    Afternoon (After School)  Hold stretch for 30 seconds.
    Upper Back Stretch
     Hold stretch for 30 seconds.
    Bicep Stretch
     Hold stretch for 30 seconds.
    Tricep Stretch
     Hold stretch for 30 seconds.
     Repeat steps 5-10 on the opposite side, using right hand to stretch
    left tricep.
    Cross Shoulder Stretch  
     Hold stretch for 30 seconds.
     Repeat steps 5-9 on opposite side, using right hand to stretch left
    arm and shoulder.
    Upper Body Toning
    Overhead Shoulder Press
     Repeat exercise for a set of 8.
    Chest Press
     Repeat exercise for a set of 8.
    Bent Knee Push Up
     Repeat exercise for a set of 8.
    Bicep Curl
     Repeat exercise for a set of 8.
    Tricep Extension
     Repeat exercise for a set of 8.
    Repeat entire sequence on your left arm, steps 1-7 (working left triceps
    muscle).
    Moving the Body
     Skiing (in Winter)
     Biking, Swimming, and Hiking (in Summer)
     Walking (All year around)

    Friday  Middle Body Stretch


    Stretches and Toning: Early Morning or Abdominal Stretch
    Afternoon (After School)  Hold stretch for 30 seconds.
     Repeat steps 3-8 on the opposite side to stretch your right
    abdominal.
    Waist Reach Stretch
     Hold stretch for 30 seconds.
     Repeat steps 7-10 on the opposite side, reaching the right arm
    upwards to stretch the right waist and side.
    Back Stretch
     Hold each stretch for 30 seconds.
    Middle Body Toning
    Sit Up
     Repeat exercise for a set of 8.
    Isometric Sit Up
     Repeat exercise for a set of 8.
    Side Twist Sit Up
     Repeat exercise for a set of 8.
     Repeat entire sequence (step 1-10) by twisting to the right and
    working the right oblique muscles.
    Front Arm Raise
     Repeat exercise for a set of 8.
     Repeat entire sequence on your left side, step 1-10 (working left
    Latissimus Dorsi & Deltoid).
    Moving the Body
     Skiing (in Winter)
     Biking, Swimming, and Hiking (in Summer)
     Walking (All year around)

    Saturday  Lower Body Stretch


    Stretches and Toning: Early Morning Inner Thigh Stretch
    and Afternoon  Hold this stretch for 30 seconds.
    Outer Thigh Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 3-10 on the opposite side to stretch your left outer
    thigh.
    Quadricep Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 7-13 on the opposite side, bending left leg to stretch
    left quadricep.
    Hamstring Stretch
     Hold stretch for 30 seconds.
     Repeat steps 3-8 on the opposite side, raising left leg to stretch left
    hamstring.
    Lunge Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 4-8 on the opposite side, to stretch the left upper calf
    and lower calf.
    Lower Body Toning
    Inner Thigh Lift
     Repeat exercise for a set of 8.
     Repeat entire sequence on your right side, step 1-9 (working right
    adductor muscle).
    Outer Thigh Lift
     Repeat exercise for a set of 8.
     Repeat entire sequence on your right side, step 1-9 (working left
    abductor muscle).
    Power Lift Kick
     Repeat exercise for a set of 8.
     Repeat entire sequence (steps 1-10) with left leg using left
    quadriceps muscle and supporting abdominal muscles.
    Squat
     Repeat exercise for a set of 8.
    Calf Lift
     Repeat exercise for set of 8.
     For added resistance, hold weights on shoulders (this is optional).
    Moving the Body
     Skiing (in Winter)
     Biking, Swimming, and Hiking (in Summer)
     Walking (All year around)

    Sunday Upper, Middle, and Lower Body Stretches and Toning


    Stretches and Toning: Early Morning Upper Body Stretch
    and Afternoon Chest Stretch
     Hold stretch for 30 seconds.
    Upper Back Stretch
     Hold stretch for 30 seconds.
    Bicep Stretch
     Hold stretch for 30 seconds.
    Tricep Stretch
     Hold stretch for 30 seconds.
     Repeat steps 5-10 on the opposite side, using right hand to stretch
    left tricep.
    Cross Shoulder Stretch  
     Hold stretch for 30 seconds.
     Repeat steps 5-9 on opposite side, using right hand to stretch left
    arm and shoulder.
    Upper Body Toning
    Overhead Shoulder Press
     Repeat exercise for a set of 8.
    Chest Press
     Repeat exercise for a set of 8.
    Bent Knee Push Up
     Repeat exercise for a set of 8.
    Bicep Curl
     Repeat exercise for a set of 8.
    Tricep Extension
     Repeat exercise for a set of 8.
    Repeat entire sequence on your left arm, steps 1-7 (working left triceps
    muscle).

    Middle Body Stretch


    Abdominal Stretch
     Hold stretch for 30 seconds.
     Repeat steps 3-8 on the opposite side to stretch your right
    abdominal.
    Waist Reach Stretch
     Hold stretch for 30 seconds.
     Repeat steps 7-10 on the opposite side, reaching the right arm
    upwards to stretch the right waist and side.
    Back Stretch
     Hold each stretch for 30 seconds.
    Middle Body Toning
    Sit Up
     Repeat exercise for a set of 8.
    Isometric Sit Up
     Repeat exercise for a set of 8.
    Side Twist Sit Up
     Repeat exercise for a set of 8.
     Repeat entire sequence (step 1-10) by twisting to the right and
    working the right oblique muscles.
    Front Arm Raise
     Repeat exercise for a set of 8.
     Repeat entire sequence on your left side, step 1-10 (working left
    Latissimus Dorsi & Deltoid).

    Lower Body Stretch


    Inner Thigh Stretch
     Hold this stretch for 30 seconds.
    Outer Thigh Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 3-10 on the opposite side to stretch your left outer
    thigh.
    Quadricep Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 7-13 on the opposite side, bending left leg to stretch
    left quadricep.
    Hamstring Stretch
     Hold stretch for 30 seconds.
     Repeat steps 3-8 on the opposite side, raising left leg to stretch left
    hamstring.
    Lunge Stretch
     Hold this stretch for 30 seconds.
     Repeat steps 4-8 on the opposite side, to stretch the left upper calf
    and lower calf.
    Lower Body Toning
    Inner Thigh Lift
     Repeat exercise for a set of 8.
     Repeat entire sequence on your right side, step 1-9 (working right
    adductor muscle).
    Outer Thigh Lift
     Repeat exercise for a set of 8.
     Repeat entire sequence on your right side, step 1-9 (working left
    abductor muscle).
    Power Lift Kick
     Repeat exercise for a set of 8.
     Repeat entire sequence (steps 1-10) with left leg using left
    quadriceps muscle and supporting abdominal muscles.
    Squat
     Repeat exercise for a set of 8.
    Calf Lift
     Repeat exercise for set of 8.
     For added resistance, hold weights on shoulders (this is optional).
    Moving the Body
     Skiing (in Winter)
     Biking, Swimming, and Hiking (in Summer)
     Walking (All year around)

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