FITT WORKOUTS’ GOAL

Cardio-
Muscular Muscular
COMPONENTS Respiratory Flexibility
Endurance Strength
Endurance

Frequency 5 times per

week. Do this
2 times per
week alternating
2 times per
week alternating
5 times per
week this is
as a warm-up with the with the done after the
before doing muscular muscular warm-up as
the main strength endurance stretching and
workout to get exercises. exercises. after the main
my body a work out which
head starts and is the cool
increase blood down.
flow.

Intensity Warm up for 5

to 10 minutes
Muscular
Endurance
Muscular
Strength means
Execute each
stretch slowly
depending on means how long how heavy the and proper to
the workout to the muscle can muscle can lift, get the
break a sweat work so I start so I start with muscles loose
and get the with light medium weights and relaxed to
body a head weights but with but with low avoid injury
start. Then high repetitions. repetitions. while
have a 5- Each week, if it Each week, if it performing the
minute break gets easier, I gets easier, I main workout
before doing increase the increase the and to muscle
the main weights but weights but fatigue after a
workout maintain the maintain the workout.
number of number of
repetitions repetitions

Time At least 5 to 20
minutes warm
Muscular
Endurance
Muscular
Strength
Stretch and
cool down for a
up depending Exercises is Exercises is total of 10 to 15
on the workout. recommended recommended minutes
30 minutes is to be performed to be performed starting from
minimum if for 12 to 16 for 5 to 7 the head going
wanting to lose repetitions, repetitions, down to the
weight. increasing the increasing the legs.
weight if it gets weight if it gets
easier. easier.

Type Exercises that

raise the heart
Exercises that
increase
Exercises that
increase
Stretches that
make the
rate and muscular muscular muscles loose
increase blood endurance strength mostly and relaxed.
flow Ex. Jump mostly focuses focus on the Ex. Triceps
Ropes, on the arms and legs Stretch, Lower
Jumping Jacks, abdominal muscles groups. Back Stretch,
High Knees etc. muscle groups. Ex. Triceps Hamstring
Ex. Front Overhead with Stretch etc.
Planks, Dumbbells,
Mountain Lateral shoulder
Climbers, raises, Calf
Crunches etc. Raises, Lunges
etc.