Plan-Your-Fitness-Unit

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PLAN YOUR FITNESS UNIT

S

WHAT TO HAVE IN MIND?

S YOU MUST PLAN

6 DIFFERENT WORKOUTS

CLASS) (1 FOR EACH S EACH WORKOUT SHOULD BE AIMED FOR

60 MINUTES

IN LENGTH (INCULDING ACTIVE RECOVERY) S ONE OF THE GOALS FOR EACH SESSION IS TO ACHIEVE

40 MINUTES

IN YOUR TRAINING ZONE S HAVE ANOTHER GOAL IN MIND…

WHAT TO HAVE IN MIND?

S USE WHAT YOU LEARNED IN CLASS S USE DIFFERENT TYPES OF EXERCISE S S S MONOSTRUCTURAL BODY/GYMNASTICS WEIGHTLIFTING S BE CREATIVE S MAKE IT EXCITING AND CHALLENGING

EXAMPLES OF WORKOUTS S

GOAL: General Fitness 6 rounds of: S 2 minutes of a Monostructural exercise S 25 of a core exercise (body/gymnastics or weightlifting) S 15 reps of a push exercise (body/gymnastics or weightlifting) S 15 reps of a pull exercise (body/gymnastics or weightlifting) S 15 reps of a compound exercise (body/gymnastics or weightlifting) S 2 minutes of a different Monostructural exercise

GOAL: CARDIOVASCULAR ENDURANCE S Treadmill - 1 Mile S Bicycle – 2 Miles S Elliptical - 1 Mile S Stepper - 10 minutes or 40 floors S In Between the machines (so, 4 times): S S S S 15 Push Ups 25 Sit ups 20 Squats 5 Pull ups

GOAL: CARDIOVASCULAR ENDURANCE Do twice: S 1 muscle mile on the track (15 push ups, sit ups, squats) S 150 double unders (25 pull ups) S 55 calories on the rowing machine (50 split squat jumps)

GOAL: EXPLOSIVE POWER PLYOMETRIC S 1 Lap on track S 15 Squat w/ medicine ball throw S 20 Box Hops – legs in full extension on top of the box S 6 + 6 times hurdles path side jumps (R and L) – 4 hurdles S 10 squat jumps w/ pull up (touching the ground) S 10 + 10 Bulgarian squats S 15 Double Leg Distance Bounds burpees S 20 Lateral box shuffles S ALL THIS 4 TIMES

GOAL: Speed & Agility S S Agility ladder drills 4 x 8 Back squats with weights S S Small hurdle drills 4 x 8 Kettle Bell swings S L – circuit S S S T- circuit 4 x 8 hamstring pulls Four corners circuit S S 100 meter sprints 4 x 8 Calf raises with weight

GOAL: Muscular Endurance 4 times: S 500 meter row S 25 Med ball wall throw 10 times S 30 sec on TRD @ 10 MPH S 10 burpees S 5 pull ups

GOAL: Power (Strength & Speed) 500 meters on rowing machine 45 – 30 – 15 S Squat thrusters S Burpees 500 meters on rowing machine S 55 Deadlifts or Snatches S 55 shoulder presses 500 meters on rowing machine

GOAL: Strength 2 laps on the track 5 rounds of: S 10 bench press S 10 rows on the machine 2 laps on the track 5 rounds of: S 20 GHD sit ups S 10 Front squats 2 laps on the track

GOAL: Strength 2 laps on the track 5 rounds of: S 10 bench press S 10 rows on the machine 2 laps on the track 5 rounds of: S 20 GHD sit ups S 10 Front squats 2 laps on the track

GOAL: Strength 4-6 WEIGHTLIFTING EXERCISES 5 X 8 REPS

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