MY FITNESS PLAN

CARDIO RESPIRATORY ENDURANCE

WEEK ONE

• Monday, Wednesday, Friday.
• Warm up- 25 minutes of jogging which is aerobic so you'll need to breathe a bit through this.
• Conditioning- 15 sit ups , 10 push ups , and 10 squats. Then a 5 minute break. Then a 10 minute jog. Each of these are anaerobic, except the jog, which doesn't require a strong set of lungs .
• Cool down- sit and reach for your feet which stretches your muscles and also will increase your flexibility. Stretch to the ground, to the sky, and do a light jog or walk for a minute which is anaerobic.

MUSCLULAR ENDURANCE

WEEK TWO

• Sunday, Tuesday, Thursday
• Warm up- 5 push ups, 2 minute plank, then 5 squats.
• Conditioning- 2 minute plank, lift weights (start small then work your way up) for 20 minutes, then do 10 push ups.
• Cool down- 1 minute plank, 5 squats, and 5 push ups.
• While lifting weights it's a little aerobic, but everything else is anaerobic.

MUSCULAR STRENGTH

WEEK THREE

• Monday, Tuesday, Saturday
• Warm up- 2 minute plank, 10 push ups, 5 squats.
• Conditioning- lift weights a set higher than you did before for 25 minutes.
• Cool down- 5 lunges, 5 squats, then 5 push ups.
• Everything but lifting weights is anaerobic.

FLEXIBILITY

WEEK FOUR

• Wednesday, Thursday, Saturday
• Warm up- 15 squats, 5 lunges, and 10 high kicks.
• Conditioning- 10 lunges. Then 30 minutes of yoga. Different yoga poses will improve flexibility.
• Cool down- stretch your legs in a butterfly like position, stand up and then stretch for each foot, then lift each leg separately behind your back. Do each of these for two minutes.
• All of this is anaerobic.

BODY COMPOSITION

WEEK FIVE

• Sunday, Monday, Tuesday
• Warm up- jog for two minutes, 5 squats, 5 crunches.
• Conditioning- 10 crunches, 10 push ups, 10 jumping jacks, then a 10 minute jog/walk.
• Cool down- 5 lunges, 5 crunches, 5 squats, 1 minute plank, then 5 push ups.
• Everything above is anaerobic.

GOALS!!

• To be able to run longer without being out of breathe.
• Be able to lift a new set of weights each week.
• To have strong muscles!
• To be able to lift my leg to my head straight up! Be flexible!
• To have a healthy body weight for my height.