Baseline Fitness:
The FitnessGram Test is used to find where you are at with your fitness levels. The tests that are used include:
Mile/Pacer: 24
Sit-Ups: 38
Push-Ups: 11
Height: 5'8
Weight: 183.6 lbs
Body Mass Index: 27.9
Body Fat Percentage: 27.9%
Sit and Reach: 14 inches
Trunk Lift: 12 inches
For all of these tests that you take you are given a graph to see where you land in the health and fitness level of your age group. For me I am just where I need to be besides the fact that my BMI and Body Fat Percentage need some improvement.
Fitness Goal:
My main fitness goal is to cut a few pounds but also grow in muscle. So I have chosen to work primarily on muscular strength in hope to improve my weight and body fat.
Fitness Plan:
With my focus on weight training I have set each day to a different muscle group. Starting out my week with a hard core abdominal work out. Then continuing it with legs and the lower body. Following that will be all upper body including: biceps, triceps, deltoids and the back. Keep in mind I will be doing lighter abs everyday but my main hard work outs will be left out for the actual day of. For each work out I will start with 15 reps and add weight depending on what I feel is needed. To of course improve on my strength I hope to be adding on weight every breather that I get. After 10 reps or so I will add weight.
Program Details:
Monday: Abdominal Work Out
30 Russian Twists with ___ lb DB
30 Second Plank
45 Second Plank
50 Crunches
20 Sit-Ups holding ___ lb DB
10 Flutter Kicks straight into leg lifts
10 Leg Lifts
Tuesday: Quads, Hamstrings, Calves, Gluteus:
15 Squats (add weight)
10 Squats (add weight)
5 Squats
15 Leg Press
20 Calf Raises
30 Russian Twists
15 Crunches
Jump Rope (Speed)
Wednesday: Biceps, Triceps, Pecks, Deltoids:
10 Bench Press (add weight)
5 Bench Press
20 DB Fly
10 Push Ups
10 Tricep Extensions
Jump Rope (Speed)
20 Crunches
10 Flutter Kicks
10 Leg Lifts
Thursday: Light Work Out (Abs, Biceps, Triceps, Quads, Hamstrings):
10 Bicep Curls
7 Tricep Extensions
10 Squats
5 Lunges
20 Russian Twists
10 Crunches
15 Leg Lifts
5 Flutter Kicks
Friday: Review Day
The FitnessGram Test is used to find where you are at with your fitness levels. The tests that are used include:
Mile/Pacer: 24
Sit-Ups: 38
Push-Ups: 11
Height: 5'8
Weight: 183.6 lbs
Body Mass Index: 27.9
Body Fat Percentage: 27.9%
Sit and Reach: 14 inches
Trunk Lift: 12 inches
For all of these tests that you take you are given a graph to see where you land in the health and fitness level of your age group. For me I am just where I need to be besides the fact that my BMI and Body Fat Percentage need some improvement.
Fitness Goal:
My main fitness goal is to cut a few pounds but also grow in muscle. So I have chosen to work primarily on muscular strength in hope to improve my weight and body fat.
Fitness Plan:
With my focus on weight training I have set each day to a different muscle group. Starting out my week with a hard core abdominal work out. Then continuing it with legs and the lower body. Following that will be all upper body including: biceps, triceps, deltoids and the back. Keep in mind I will be doing lighter abs everyday but my main hard work outs will be left out for the actual day of. For each work out I will start with 15 reps and add weight depending on what I feel is needed. To of course improve on my strength I hope to be adding on weight every breather that I get. After 10 reps or so I will add weight.
Program Details:
Monday: Abdominal Work Out
30 Russian Twists with ___ lb DB
30 Second Plank
45 Second Plank
50 Crunches
20 Sit-Ups holding ___ lb DB
10 Flutter Kicks straight into leg lifts
10 Leg Lifts
Tuesday: Quads, Hamstrings, Calves, Gluteus:
15 Squats (add weight)
10 Squats (add weight)
5 Squats
15 Leg Press
20 Calf Raises
30 Russian Twists
15 Crunches
Jump Rope (Speed)
Wednesday: Biceps, Triceps, Pecks, Deltoids:
10 Bench Press (add weight)
5 Bench Press
20 DB Fly
10 Push Ups
10 Tricep Extensions
Jump Rope (Speed)
20 Crunches
10 Flutter Kicks
10 Leg Lifts
Thursday: Light Work Out (Abs, Biceps, Triceps, Quads, Hamstrings):
10 Bicep Curls
7 Tricep Extensions
10 Squats
5 Lunges
20 Russian Twists
10 Crunches
15 Leg Lifts
5 Flutter Kicks
Friday: Review Day