Fitness Plans
This is a 4 month fitness plan I wrote for a college class. Keep in mind it is general and I had to follow guidelines. I know my weight lifting is a little off.
If you have feedback I would love to hear it. Enjoy.
The end goals of this fitness plan are:
· To go from 0.25 KM to 3 KM running.
· To go from lifting weights 8 lbs, 2 reps of 15 to 20 lbs, 3 reps of 15 in the arms (biceps, triceps).
· To go from lifting weights 30 lbs, 2 reps of 20 to 45 lbs, 2 reps of 20 in the legs (quadriceps, hamstrings, gastrocnemius).
· To go from 8 to 45 consecutive push-ups.
· To go from 15 to 50 consecutive sit-ups.
· Stretch for 10 minutes after every work-out, be able to move fingers past toes during sit and reach.
· Maintain body fat percentage and gain muscle.
Below is the four month program by week.
Week 1 and 2
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up
(10 minutes)
Elliptical, manual setting, 4 resistance
Treadmill, manual setting, 1 incline, 4 speed
Elliptical, manual setting, 4 resistance
Treadmill, manual setting, 1 incline, 4 speed
Elliptical, manual setting, 4 resistance
Conditioning Bout
(30-45 minutes)
Weights - 10 pounds, 2 reps of 12 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
machine
15 push ups
15 crunches
2 planks (30 sec each)
Running, 1K
Weights - 10 pounds, 2 reps of 12 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
machine
15 push ups
15 crunches
2 planks (30 sec each)
Running, 1K
Weights - 10 pounds, 2 reps of 12 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
machine
15 push ups
15 crunches
2 planks (30 sec each)
Cool-down
(10 minutes)
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
- Upper-back stretch
Light jog, walk
Stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Light jog, walk
Stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Week 3 & 4
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up
(10 minutes)
Treadmill, manual setting 1 incline, 4 speed
Elliptical,
Manual setting, 4 resistance
Treadmill, manual setting 1 incline, 4 speed
Elliptical,
Manual setting, 4 resistance
Treadmill, manual setting 1 incline, 4 speed
Conditioning Bout
(30-45 minutes)
Running 1.25 K
Weights – 30 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- Glider crawl
20 push ups
20 crunches
2 planks (45 seconds each)
Running 1.25 K
Weights – 30 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- Glider crawl
20 push ups
20 crunches
2 planks (45 seconds each)
Running 1.25 K
Cool-down
(10 minutes)
Light jog, walk
Stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
- Lateral side stretch
Light jog, walk minutes
Stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
- Lateral side stretch
Light jog, walk
Stretches
Week 5 & 6
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up
(10 minutes)
Rowing
Bicycling, 4 speed
Rowing
Bicycling, 4 speed
Rowing
Conditioning bout (30-45 minutes)
Weights - 15 pounds, 2 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
machine
20 push ups
25 crunches
3 planks (1 minute each)
Running 1.5 K
Weights - 15 pounds, 2 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
machine
20 push ups
25 crunches
3 planks (1 minute each)
Running 1.5 K
Weights - 15 pounds, 2 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
machine
20 push ups
25 crunches
3 planks (1 minute each)
Cool-Down (10 minutes)
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Light walk, jog
Stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Light walk, jog
Stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Week 7 & 8
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up (10 minutes)
Elliptical, manual, 5 resistance
Rowing
Elliptical, manual, 5 resistance
Rowing
Elliptical, manual, 5 resistance
Conditioning bout (30-45 minutes)
Running 1.75 K
Weights – 35 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- One leg reverse calf raise
- Glider crawl
- Arc-squat kick
25 push ups
30 crunches
3 planks (1 minute each)
Running 1.75 K
Weights – 35 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- One leg reverse calf raise
- Glider crawl
- Arc-squat kick
25 push ups
30 crunches
3 planks (1 minute each)
Running 1.75 K
Cool-down (10 minutes)
Light jog, stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
Lateral side stretch
Light jog, stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
Lateral side stretch
Light jog, stretches
Week 9 & 10
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up (10 minutes)
Bicycling
Treadmill
Bicycling
Treadmill
Bicycling
Conditioning bout (30- 45 minutes)
Weights - 20 pounds, 3 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
- Upright row
30 push ups
35 crunches
4 planks (1 minute each)
Running 2K
Weights - 20 pounds, 3 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
- Upright row
30 push ups
35 crunches
4 planks (1 minute each)
Running 2K
Weights - 20 pounds, 3 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
- Upright row
30 push ups
35 crunches
4 planks (1 minute each)
Cool-down (10 minutes)
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Light jog, stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Light jog, stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
Upper-back stretch
Week 11 & 12
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up (10 minutes)
Elliptical, manual setting, 5 resistance
Rowing
Elliptical, manual setting, 5 resistance
Rowing
Elliptical, manual setting, 5 resistance
Conditioning bout (30- 45 minutes)
Running 2.25 K
Weights – 40 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- One leg reverse calf raise
- Glider crawl
- Arc-squat kick
35 push ups
40 crunches
4 planks (1 minute each)
Running 2.25 K
Weights – 40 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- One leg reverse calf raise
- Glider crawl
- Arc-squat kick
35 push ups
40 crunches
4 planks (1 minute each)
Running 2.25 K
Cool-down (10 minutes)
Light jog, stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
Lateral side stretch
Light jog, stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
Lateral side stretch
Light jog, stretches
Week 13 & 14
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up (10 minutes)
Treadmill, manual, 2 incline, 4 speed
Elliptical, manual, 5 resistance
Bicycling
Elliptical, manual, 5 resistance
Treadmill, manual, 2 incline, 4 speed
Conditioning bout (30-45 minutes)
Weights - 20 pounds, 3 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
- Upright row
40 push ups
45 crunches
4 planks (1 minute each)
Running 2.50 K
Yoga
- Downward facing dog
- Downward facing dog split
- Forward lunge
- Cresent lunge
- Warrior II
- Triangle
- Half moon
- Standing forward bend
40 push ups
45 crunches
4 planks (1 minute each)
Running 2.50
Weights - 20 pounds, 3 reps of 15 for each
- Reverse fly machine
- Chest-press
- Cable crossover
- Lat pull-down
- Bicep curls
- Woodchopper
- Plie Squat
- Alternating front raise
- Press down start
- Upright row
40 push ups
45 crunches
4 planks (1 minute each)
Cool-down (10 minutes)
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
- Upper-back stretch
Light jog, stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
- Upper-back stretch
Light jog, stretches
Light walk on treadmill – 5 minutes
Stretches
- Sit and reach
- Overhead reach
- Forward bend
- Anterior shoulder stretch
- Upper-back stretch
Week 15 & 16
Day 1
Day 2
Day 3
Day 4
Day 5
Warm-up (10 minutes)
Bicycling
Rowing
Bicycling
Rowing
Bicycling
Conditioning bout (30-45 minutes)
Running 3K
Weights – 45 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- One leg reverse calf raise
- Glider crawl
- Arc-squat kick
45 push ups
50 crunches
4 planks (1 minute each)
Running 3K
Weights – 45 pounds, 2 reps of 20 for each
- Seated leg extension
- Straight leg raise
- Wobble board squats
- Wall squat
- Lunges
- Leg curl
- Calf raise
- One leg reverse calf raise
- Glider crawl
- Arc-squat kick
45 push ups
50 crunches
4 planks (1 minute each)
Running 3K
Cool-down (10 minutes)
Light jog, stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
- Lateral side stretch
Light jog, stretches
Light jog, walk
Stretches
- Standing one-leg hold
- Sit and reach
- Forward bend
- Pigeon pose
- Lateral side stretch
Light jog, stretches
*All of the types and forms of exercises lists in the above charts are from Weight Training for Women, Garcia, L. (2009)
