Fitness Plan
Published on Nov 22, 2015
No Description
MORE DECKS TO EXPLORE
7 Strategies to Write a Speech with Ease
84513 views
10 ways
45094 views
TXLA Wrap-up 2015
9443 views
Techno Teaching
26898 views
How to make a portfolio
16989 views
What is Creativity
67774 views
PRESENTATION OUTLINE
FITNESS PLAN
A FOUR WEEK FITNESS PLAN TO KEEP YOU IN SHAPE OR GET IN SHAPE
Photo by A&A Photography Services
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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)
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
MORE DECKS BY THIS AUTHOR
Haiku Deck In Action
25 views
Escapade
27 views
Neon
137 views
Como Conseguir Un Novio/ Novia
15 views