CHE FITNESS PLAN

BSChE 1

1ST WEEK CARDIORESPIRATORY MUSCULAR FLEXIBILITY SETS REST PROGRESS REGRESS

STRENGTH
AND
ENDURANCE
WARM UP  Jumping jacks: 1 minute 1 1-2 mins
 High knees: 1 minute
 Arm circles (forward and backwaerd): 1 minute (30 secs each)
 Leg swings (left and right): 1 minute (30 secs each)
 Torso twists: 1 minute
FREQUENCY  Moderate to intense, once a week 1 30-60
secs
INTENSITY  Jump rope: 15x each per 
 Mountain climbers: 20x set, 1-2 
 Squat Jumps: 10x minutes 
 Plank: 1 minute per 
 Bicycle crunches: 8x variation 
 Russian twist: 8x 

 Leg raises: 3x

 Arm swings: 45 seconds
 Leg swings: 45 seconds
 Hamstring stretch: 30 seconds per leg
 Quadriceps stretch: 30 seconds per leg
 Chest opener stretch: 30 seconds
TIME Each type also varies in time. For Cardiorespiratory, 3 minutes. For
Muscular Endurance/Strength, 4 minutes. For Flexibility, 3 minutes.
Each contributes to a total of 10 minutes continuous activity.
TYPE 1. To strengthen the core and develop more toned core muscles.
COOL DOWN2. Hamstring stretch: 1 minute 1 1-2
 Quadriceps stretch: 1 minute minutes
 Chest opener stretch: 1 minute
 Back stretch: 1 minute
 Calf stretch: 1 minute
 2ND WEEK CARDIORESPIRATORY MUSCULAR FLEXIBILITY SETS REST PROGRESS REGRESS
STRENGTH
AND
ENDURANCE
WARM UP  Jumping jacks: 1 minute 1 1-2 mins
 High knees: 1 minute
 Arm circles (forward and backwaerd): 1 minute (30 secs each)
 Leg swings (left and right): 1 minute (30 secs each)
 Torso twists: 1 minute
FREQUENCY  Moderate to intense, once a week 1 30-60
secs
INTENSITY  Jump rope: 17x each per
 Mountain climbers: 22x set, 1-2
 Squat Jumps: 13x minutes
 Plank: 45 secs per
 Bicycle crunches: 8x variation
 Russian twist: 6x
 Leg raises: 2x
 Arm swings: 45 seconds
 Leg swings: 45 seconds
 Hamstring stretch: 30 seconds per leg
 Quadriceps stretch: 30 seconds per leg
 Chest opener stretch: 30 seconds
TIME Each type also varies in time. For Cardiorespiratory, 3 minutes. For
Muscular Endurance/Strength, 4 minutes. For Flexibility, 3 minutes.
Each contributes to a total of 10 minutes continuous activity.
TYPE 3. To strengthen the core and develop more toned core muscles.
COOL DOWN4. Hamstring stretch: 1 minute 1 1-2
 Quadriceps stretch: 1 minute minutes
 Chest opener stretch: 1 minute
 Back stretch: 1 minute
 Calf stretch: 1 minute