Cardio
Respiratory
Flexibility Muscular
Strength
Muscular
Endurance
Body
Composition
Test Area Mile Sit-Ups BMI
Score 10:30
Shoulder
Touch
Both
FAH
11 39 4.71
Exceed,
Met, Not
Meet
Standard
Not Meet Met Met Met Met

Day 1
Day 2 Day 3 Day 4 Day 5
Zumba 30
(min) and Walk
For 15 (min)
Swimming For
2 Hours And
Jogging For 25
(min)
Just Dance For hour and play
Basketball for
25 (min)
Run A Mile 10
(min) And Just dance For 25
(min)
Run Up Stairs
For 15 (min)
And Play A
Soccer For 20
(min)
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes

Day 1
Day 2 Day 3 Day 4 Day 5
Run 20 minutes, Speed
Walk 20 minutes , Run
10 minutes
Play basketball for 20 minutes,
And bike riding
For 30 (min)
Jogging For 30 minutes and jump rope for
15 (min)
Walking To the
Beach For 1 hour
Play Kick Ball
For 1 hour and thirty
(min)
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes
Heart Rate:
Between 152-
160 beats
/minutes

Shoulders Chest Leg Arm Gluteus Back Core
Detoids Trapezius Pecs
Lats
Quads
Hamstring
Triceps
Biceps
Abs
Obliques
Day 1 week one
Military press
Intensity/Time
Sets :3
Reps:12
Weight:45
Bench Press
Intensity/Time
Sets :3
Reps:12
Weight:65
Lung
Intensity/Time
Sets :3
Reps:15
Weight:65
Bicep curls
Intensity/Time
Sets :3
Reps:11
Weight:15
But squats
Intensity/Time
Sets :3
Reps:8
Weight:10
Bent over row
Intensity/Time
Sets :3
Reps:14
Weight:10
Crunches on ball
Intensity/Time
Sets :3
Reps:15
Weight :body weight
Day 1 week two
Day 2 week one
Day 2 week two
Upright row
Intensity/Time
Sets :3
Reps:8
Weight:35
Front raises
Intensity/Time
Sets :3
Reps:12
Weight:20
Shoulder press
Intensity/Time
Sets :3
Reps:8
Weight:15
Dumbbell fly
Intensity/Time
Sets :3
Reps:8
Weight:20
Push ups
Intensity/Time
Sets :3
Reps:11
Weight:10
Incline bench pres
Intensity/Time
Sets :3
Reps:8
Weight:65
Squat
Intensity/Time
Sets :3
Reps:8
Weight:75
Straight leg lift
Intensity/Time
Sets :3
Reps:15
Weight:45
Leg curls
Intensity/Time
Sets :3
Reps:15
Weight: body
Triceps Extension
Intensity/Time
Sets :3
Reps:8
Weight:30
Ungues squats
Intensity/Time
Sets :3
Reps:8
Weight:5
Reverse bicep
Intensity/Time
Sets :3
Reps:12
Weight:10
Close grip
Intensity/Time
Sets :3
Reps:10
Weight: body hip extensions
Intensity/Time
Sets :3
Reps:8
Weight:15
Walking up hills
Intensity/Time
Sets :3
Reps:8
Weight:10
Weight inverted
Intensity/Time
Sets :3
Reps:8
Weight:25
Pull up
Intensity/Time
Sets :3
Reps:11
Weight: body
Lat pulldown
Intensity/Time
Sets :3
Reps:8
Weight:55
Incline sit ups
Intensity/Time
Sets :3
Reps:8
Weight:35
Weight sit ups
Intensity/Time
Sets :3
Reps:15
Weight:20
V up
Intensity/Time
Sets :3
Reps:11
Weight: body
Day 3 week one
Day 3 week two
Dumbbell rise
Intensity/Time
Sets :3
Reps:12
Weight:10
Cable rear delt
Intensity/Time
Sets :3
Reps:15
Weight:30
Chest dip
Intensity/Time
Sets :3
Reps:13
Weight: body
Calf raises
Intensity/Time
Sets :3
Reps:15
Weight:25
Dumbell pullover
Intensity/Time
Sets :3
Reps:15
Weight:15
Reverse calf raise
Intensity/Time
Sets :3
Reps:8
Weight:50
Dumbell kickback
Intensity/Time
Sets :3
Reps:15
Weight:55
Legs lifts
Intensity/Time
Sets :3
Reps:8
Weight:15
Underhand chin
Intensity/Time
Sets :3
Reps:8
Weight: body
Butt lefts
Intensity/Time
Sets :3
Reps:8
Weight:20
Barbell shrug
Intensity/Time
Sets :3
Reps:12
Weight:55
Behind the neck
Intensity/Time
Sets :3
Reps:8
Weight:65
Leg-hip raise
Intensity/Time
Sets :3
Reps:12
Weight: body
Dumbell push up
Intensity/Time
Sets :3
Reps:8
Weight:25

(I Do the Same Work Out For Flexibility Both Weeks )
Week One And Two Day 1 Day 2 Day 3
Quadriceps Lying (prone)
Quad Stretch
Time:20 Seconds
Hamstring/ Gluteus Seated Hamstring
(Sit And Reach)
Time: 30 Seconds
Abductor/ Adductors butterfly
Time:15(sec)
Biceps / Triceps Standing Bicep
Deltoid/ Pectoralis
Time:25 (sec)
Side Deltoid
Time: 30 (sec)
Gastronomius/ Soleus Warrior Pose
Time:25 (sec)
Abdominals/Back Kneeling abdominal
Time: 30 (sec)
Lying (side)
Quad Stretch
Time: 30 Seconds
Squatting Glute
Stretch
Time: 30 Seconds
Squatting Groin
Time: 30 (sec)
Seated Bicep
Time: 20 (sec)
Behind Head Chest
Time: 15(sec)
Sqautte
Time: 30 (sec)
Standing abdominals
Time: 20 (sec)
Standing (Towel)
Quad Stretch
Time: 25 Seconds
Lying Hamstring
Time: 20 Seconds
Lying Groin
Time:25 (sec)
Doorway Bicep
Stretch
Time: 30 (sec)
Doorway Modified
Chest
Time:15(sec)
Wall stretch
Time: 25 (sec)
Fixed bar back
Time:15(sec)

Food
Grains
Vegetables
Fruits
Dairy
Protein Foods
Oils
2 cups
3 cups
5 ½ cups
6 tsp
How much you need
6 oz
2 ½ cups
What is a serving
1 slice of bread (1 ounce) ½ cup cooked pasta, rice, or cereal 1 ounce uncooked pasta or rice 1 tortilla (6 inch diameter) 1 pancake (5 inch diameter) 1 ounce readyto-eat cereal (about 1 cup cereal flakes)
Hints and tips
Eat least half of all grain five broccoli florets ten baby carrots one Roma tomato
3/4 cup tomato juice
3/4 cup vegetable juice half of a baked sweet potato one ear of corn four slices of an onion
Beans and peas are great for fiber one banana six strawberries two plums fifteen grapes one apple one peach one-half cup of orange or other fruit juice
Use fruit as snacks , salads or deserts
1 cup milk 1 cup fortified soymilk (soy beverage) 1 cup yogurt 1½ ounces natural cheese (e.g. Cheddar) 2 ounces processed cheese (e.g. American)
Choose fat free milk or yogurt more often than chesse
1 ounce lean meat, poultry, seafood 1 egg
1 Tablespoon peanut butter ½ ounce nuts or seeds ¼ cup cooked beans or peas
Eat seafood in a place of meat poultry 2 a week
1 tsp. vegetable oil (e.g. canola, corn, olive, soybean) 1½ tsp. mayonnaise 2 tsp. tub margarine 2 tsp. French dressing
Use olive, corn, soybean, sun flower oil

• Breakfast Orange Yogurt Smoothie: Mix 1 c Cabot Nonfat Vanilla
Yogurt, ½ c orange juice, ½ c banana
• Lunch :
Curried Turkey Lunchtime Wraps
1 1/2 c pretzels
3/4 c blueberries
1 c low fat (1%) milk
Snacks :12 whole wheat crackers, ½ banana, 2 tsp peanut butter
1 oz Cabot 50% Reduced Fat Cheddar
1 c low fat (1%) milk
1 c carrot sticks
Dinner :
Bow Ties and Chicken Confetti
Dinner
Cabot Cheddar Stuffed Tomatoes

• Breakfast 1 whole grain English muffin w/2 tsp butter
¼ c Cabot Cottage Cheese w/1 medium peach, sliced
1 c low fat (1%) milk
Lunch
• Spicy Chicken Pita Pizzas
1 small apple
Snacks 2 c Cabot Plain Nonfat Yogurt, ⅓ cup low fat granola, ¼ cup raisins
1 oz Cabot 50% Reduced Fat Cheddar
1 c broccoli, cauliflower and cherry tomatoes w/1 Tbsp fat free dressing
Dinner
Couscous with Tomatoes, sautéd Spinach & Two Cheeses
Dinner Indian-Spiced Chicken Thighs
1 large whole grain dinner roll

• Breakfast :Scramble to Go: Scramble 1 egg and 2 egg whites w/2
Tbsp low fat (1%) milk, 1 tsp vegetable oil and 1 c chopped vegetables. Stuff into 6”
1 small banana
1 c low fat (1%) milk
Lunch :
Layered Broccoli Salad
1 whole grain pita
1 c low fat (1%) milk
Snacks 1 c salad greens w/2 Tbsp fat free salad dressing
1 c Cabot Plain Nonfat Yogurt w/2 c berries
Dinner :
Oven Roasted Salmon with Cabot Cheddar Polenta
½ c steamed broccoli or asparagus
1 small whole grain dinner roll

• Breakfast :
• 1 ½ c unsweetened ready-to-eat cereal w/1 c low fat (1%) milk and ¾ c blueberries
1 hard-cooked egg
Lunch:
• 2 slices whole wheat bread w/1 Tbsp peanut butter and 1 small banana
1 c Cabot Nonfat Flavored Yogurt
1 c carrot sticks
Snacks:
• 1 c low fat (1%) milk
2 oz Cabot 50% Reduced Fat Cheddar in 1 whole wheat pita
34 small grapes
Dinner:
Kalamata Stuffed Chicken with Roasted Pepper Cream
2 c mixed salad greens

• Breakfast:
• 1 whole wheat English muffin w/2 Tbsp + 1 tsp reduced fat cream cheese
1 c orange juice
1 c low fat (1%) milk
Lunch :
• 2 slices whole wheat bread w/2 oz chunk light tuna (packed in water, drained) mixed w/2 Tbsp reduced fat mayonnaise, 1 leaf of lettuce, 3 slices tomato, ½ oz
Cabot 50% Reduced Fat Cheddar
1 small orange
1 c low fat (1%) milk
Snacks :
• 10 (1 oz) baked tortilla chips w/½ c salsa
1 small apple
1 c low fat (1%) milk
• Dinner:
Tamale Skillet Supper
Vegetarian Taco Salad