PERSONAL FITNESS PLAN

AEROBIC EXERCISES

• When getting lunch during your lunch hour, walk to get it instead of driving.
• Simply walking for 30 minutes in total can burn from 100 to 185 calories.
• When you get home each day, go jogging for 1 hour.
• Jogging for one hour each day will burn from 414 to 732 calories.
• Simply doing everyday cleaning tasks can burn anywhere from 133 to 235 calories.

RESISTANCE EXERCISES

• Upper Body: dumbell bench-press, push-ups, and dumbell lateral raise
• Core: leg raise, crunches, and deadlifting
• Lower Body: wall sits, squats, and standing calf raise
• Do upper body on Friday night, core on Saturday, and lower body on Sunday
• Equipment Needed: dumbells, barbell

FLEXIBILITY EXERCISES

• Upper Body: basic shoulder stretch, spine stretch, and lower back stretch
• Core: side plank, bridge, and plank
• Lower Body: calf and achilles stretch, quad stretch, and hamstring stretch
• Do all of these exercises before preforming their respective resistance exercise
• All flexibility and resistance exercises can be done within your home

SCHEDULE

• Aerobic Exercises: Every weekday at their respecive times
• Upper Body Exercises: Friday nights from 4:00 to 6:15
• Core Exercises: Saturday mornings from 10:00 to 12:15
• Lower Body Exercises: Sunday afternoons from 11:30 to 1:45