FITNESS PLAN

CARDIO
my personal goal with cardio is to build my endurance and balance. Also to improve cardio respiratory endurance.

HOW WILL I ACHEIVE THIS?

• High intensity interval training
• EX: jog, sprint, run, sprint, run...
• anaerobic workouts
• other workouts: biking, swim, jump rope, etc.
• Intervals=intense to moderate to intense & so on...

WHEN & WHERE

• 2-3 days a week (the days I don't weight train)
• 30-60 minute sessions, add 10 mins each week
• My local gym or my neighborhood
• Proper 10 min. warmup/stretch & cooldown

WEIGHT TRAINING
my personal goal for weight training is to add lean muscle (not bulk) and improve appearance.

HOW WILL I ACHIEVE THIS?

• Lighter weights (5-30 lbs), more repititions
• Full body workout, train ALL muslces!
• barbells, ankle & arm weights, bar, resistant bands, etc.
• Add more weight and more reps each week
• Moderate to high intensity

WHEN & WHERE

• 2-3 days a week
• 45-60 min sessions
• local gym or weight room
• 10 min. warmup/stretch & cooldown

REST DAYS
Take 1-2 days off to let muscles revive and grow.

Lower Caloric Intake

• Eat a Balanced diet
• Do not follow Fad diets
• Eat Less More often

OTHER FITNESS GOALS

• Imroving flexibility...
• Warm up then stretch for 45 minutes
• Every other day