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Fitness Plan

Published on Nov 22, 2015

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PRESENTATION OUTLINE

1.

FITNESS PLAN

A FOUR WEEK FITNESS PLAN TO KEEP YOU IN SHAPE OR GET IN SHAPE
Photo by A&A Photography Services
2.

WEEK ONE: DAY ONE- MONDAY

  • 5:00 am- 20 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 20 minute run
Photo by Chiot's Run
3.

DAY ONE: CONTINUED

  • 3:40 pm- 10 push ups
  • 4:00 pm- 20 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by sleepyjeanie
4.

WEEK ONE: DAY TWO- TUESDAY

  • 5:00 am- 20 minute walk (warm up)
  • 5:30 am- stretches: neck/ torso stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 20 minute run
Photo by Chiot's Run
5.

DAY TWO: CONTINUED

  • 3:40 pm- 10 push ups
  • 4:00 pm- 20 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by sleepyjeanie
6.

WEEK ONE: DAY THREE- WEDNESDAY

  • 5:00 am- 20 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 20 minute run
Photo by Chiot's Run
7.

DAY THREE: CONTINUED

  • 3:40 pm- 10 push ups
  • 4:00 pm- 20 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by sleepyjeanie
8.

WEEK ONE: DAY FOUR- THURSDAY

  • 5:00 am- 20 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 20 minute run
Photo by Chiot's Run
9.

DAY FOUR: CONTINUED

  • 3:40 pm- 10 push ups
  • 4:00 pm- 20 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by sleepyjeanie
10.

WEEK ONE: DAY FIVE- FRIDAY

  • 5:00 am- 20 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 20 minute run
Photo by angela7dreams
11.

DAY FIVE: CONTINUED

  • 3:40 pm- 10 push ups
  • 4:00 pm- 20 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by Ed Yourdon
12.

WEEK ONE: DAY SIX- SATURDAY

  • 5:00 am- 20 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 20 minute run
Photo by angela7dreams
13.

DAY SIX: CONTINUED

  • 3:40 pm- 10 push ups
  • 4:00 pm- 20 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by Ed Yourdon
14.

WEEK ONE: DAY SEVEN- SUNDAY

  • 5:00 am- 20 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 20 minute run
Photo by angela7dreams
15.

DAY SEVEN: CONTINUED

  • 3:40 pm- 10 push ups
  • 4:00 pm- 20 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by Ed Yourdon
16.

WEEK TWO: DAY ONE- MONDAY

  • 5:00 am- 30 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 25 minute run
17.

DAY ONE: CONTINUED

  • 3:40 pm- 12 push ups
  • 4:00 pm- 24 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
18.

WEEK TWO: DAY TWO- TUESDAY

  • 5:00 am- 30 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 25 minute run
19.

DAY TWO: CONTINUED

  • 3:40 pm- 12 push ups
  • 4:00 pm- 24 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
20.

WEEK TWO: DAY THREE- WEDNESDAY

  • 5:00 am- 30 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 25 minute run
21.

DAY THREE: CONTINUED

  • 3:40 pm- 12 push ups
  • 4:00 pm- 24 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
22.

WEEK TWO: DAY FOUR- THURSDAY

  • 5:00 am- 30 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 25 minute run
23.

DAY FOUR: CONTINUED

  • 3:40 pm- 12 push ups
  • 4:00 pm- 24 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
24.

WEEK TWO: DAY FIVE- FRIDAY

  • 5:00 am- 30 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 25 minute run
25.

DAY FIVE: CONTINUED

  • 3:40 pm- 12 push ups
  • 4:00 pm- 24 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
26.

WEEK TWO: DAY SIX- SATURDAY

  • 5:00 am- 30 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 25 minute run
27.

DAY SIX: CONTINUED

  • 3:40 pm- 12 push ups
  • 4:00 pm- 24 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
28.

WEEK TWO: DAY SEVEN- SUNDAY

  • 5:00 am- 30 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 25 minute run
29.

DAY SEVEN: CONTINUED

  • 3:40 pm- 12 push ups
  • 4:00 pm- 24 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
30.

WEEK THREE: DAY ONE- MONDAY

  • 5:00 am- 35 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
31.

DAY ONE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
32.

WEEK THREE: DAY TWO- TUESDAY

  • 5:00 am- 35 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
33.

DAY TWO: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
34.

WEEK THREE: DAY THREE- WEDNESDAY

  • 5:00 am- 35 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
35.

DAY THREE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
36.

WEEK THREE: DAY FOUR- THURSDAY

  • 5:00 am- 35 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
37.

DAY FOUR: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
38.

WEEK THREE: DAY FIVE- FRIDAY

  • 5:00 am- 35 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
39.

DAY FIVE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
40.

WEEK THREE: DAY SIX- SATURDAY

  • 5:00 am- 35 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
41.

DAY SIX: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
42.

WEEK THREE: DAY SEVEN- SUNDAY

  • 5:00 am- 35 minute walk (warm up)
  • 5:30 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
43.

DAY SEVEN: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
44.

WEEK FOUR: DAY ONE- MONDAY

  • 5:00 am- 40 minute walk (warm up)
  • 5:40 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
Photo by MVWorks
45.

DAY ONE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by AmandaD_TX
46.

WEEK FOUR: DAY TWO- TUESDAY

  • 5:00 am- 40 minute walk (warm up)
  • 5:40 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
Photo by MVWorks
47.

DAY TWO: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by AmandaD_TX
48.

WEEK FOUR: DAY THREE- WEDNESDAY

  • 5:00 am- 40 minute walk (warm up)
  • 5:40 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
Photo by MVWorks
49.

DAY THREE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by AmandaD_TX
50.

WEEK FOUR: DAY FOUR- THURSDAY

  • 5:00 am- 40 minute walk (warm up)
  • 5:40 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
Photo by MVWorks
51.

DAY FOUR: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by AmandaD_TX
52.

WEEK FOUR: DAY FIVE- FRIDAY

  • 5:00 am- 40 minute walk (warm up)
  • 5:40 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
Photo by MVWorks
53.

DAY FIVE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by AmandaD_TX
54.

WEEK FOUR: DAY FIVE- FRIDAY

  • 5:00 am- 40 minute walk (warm up)
  • 5:40 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
Photo by MVWorks
55.

DAY FIVE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by AmandaD_TX
56.

WEEK FOUR: DAY FIVE- FRIDAY

  • 5:00 am- 40 minute walk (warm up)
  • 5:40 am- stretches: back/ hamstring stretch
  • 6:00 am- healthy breakfast
  • 12:00 pm- healthy lunch
  • 3:00 pm- 30 minute run
Photo by MVWorks
57.

DAY FIVE: CONTINUED

  • 3:40 pm- 16 push ups
  • 4:00 pm- 28 squats
  • 4:15 pm- stretch (torso twist)
  • 4:25 pm- 10 minute walk (cool down)
Photo by AmandaD_TX
58.

GOALS

  • Be able to run a mile without stopping
  • Continue with a healthy breakfast everyday
  • Ability to bend and touch hands to the ground
  • Ablility to do 60 crunches

Addie Makowski