Re-Creating a Fitness Plan
Assignment 5.1
Similar to the activity you completed in Unit 2, use the following template, while looking to include a VARIETY of exercise,
create a 3-week exercise plan for yourself and your schedule. Make sure to budget enough time to meet the exercise
requirements of the course, and be certain that your plan includes the following:
●
●
●
3 different and distinct weeks of exercise, do not copy and paste one week to the next. These weeks must
meet, and should exceed, your minimum time requirements for the course: 120min cardio, 45min strength,
30min flexibility
Introduce NEW and exercises (cross-fit, Insanity, yoga, Zumba, dance, circuit training), including cardio,
strength, and flexibility. Utilize web resources like: http://www.bodybuilding.com/exercises/ and
http://www.exrx.net/Lists/Directory.html for help finding some new and fresh exercise that relate to your specific
plans and goals for yourself. A typical PE class will include 5-15 different types of exercise a week.
Provide specific detail, including exercise names, times for cardio and flexibility, and sets x reps for strength.
Utilize the following one-week example to inspire and direct your three-week plan.
Week
of:__10/24
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
7:00-8:00pm
4 mile trail run on
Whitefish Trail
None
10:30-11:15am
elliptical at the
gym, resistance
level 11
4:30-5:20 pm upper
body strength training
with resistance
dumbbells: 3x35 for flies,
shoulder press, skull
crushers, front raise, and
curls
6:30-8:00 am
Swimming
4x50m
freestyle and
8x50m
backstroke
4:30-5:20 pm lower
body strength training
on machines at the
gym: 3x40 for leg
press, leg extension,
hamstring curls,
None
8:30-9:00pm
Ab Lab: 75 crunchers,
russian twists, flutter
kicks, supermans,
side to side rockers,
side crunches,
bicycles
11:15-11:30
Stretch,
Youtube Yoga
sequence
5:20-5:30 Whole body
stretch routine
5:20-5:30 Whole
body stretch
9:00-9:25pm
Youtube Yoga
sequence
Complete your three-week plan using the following blank template.
(the cells will expand as you type, just hit return if your cells are stretching too wide)
Monday
Tuesday
Wednesday
Thursday
Friday
Week of: ___
Week of: ___
Week of: ___
Saturday
Sunday