• Mr. Naumowicz Fitness Plan Example for a week with weights

     

     

    Monday:

     

    Hour and a half work out arms and chest

    Stretch all muscles in a static stretch.

    Start with a 15 minute cardio run.

    Stretch all muscles in a static stretch.

    3 sets of 20 reps of bicep curls

    3 sets of 20 reps of triceps curls

    3 sets of 20 reps of bench press

    3 sets of 20 reps of chest press

    3 sets of 30 push ups

    3 sets of 50 sit ups

    Finish with a 15 minute cardio run.

     

    Tuesday: 

     

    Hour and a half workout legs and shoulders

    Start with a 15 minute cardio run.

    Stretch all muscles in a static stretch.

    3 sets of 20 reps of squats

    3 sets of 20 reps of leg press

    3 sets of 20 reps of calf raises

    3 sets of 20 reps shoulder press

    3 sets of 20 shoulder extensions

    3 sets of 20 flies

    Finish with 15 minutes of jumping rope

     

    Wednesday;

     

    Hour work out of agility

    Start with a 15 minutes of jumping rope

    Stretch all muscles 

    Box jump 8 minutes

    Line jump 8 minutes

    Pipper patter 8 minutes

    X box jump 8 minutes

    Agility ladder 13 minutes

    Finish with 15 minutes of cardio run

     

    Thursday:

     

    Hour and a half work out arms and chest

    Stretch all muscles in a static stretch.

    Start with a 15 minute cardio run.

    Stretch all muscles in a static stretch.

    3 sets of 20 reps of bicep curls

    3 sets of 20 reps of triceps curls

    3 sets of 20 reps of bench press

    3 sets of 20 reps of chest press

    3 sets of 30 push ups

    3 sets of 50 sit ups

    Finish with a 15 minute cardio run.

     

    Friday:

     

     

    Hour and a half workout legs and shoulders

    Start with a 15 minute cardio run.

    Stretch all muscles in a static stretch.

    3 sets of 20 reps of squats

    3 sets of 20 reps of leg press

    3 sets of 20 reps of calf raises

    3 sets of 20 reps shoulder press

    3 sets of 20 shoulder extensions

    3 sets of 20 flies

    Finish with 15 minutes of jumping rope

    Saturday:

     

     

    Hour work out of agility

    Start with a 15 minutes of jumping rope

    Stretch all muscles 

    Box jump 8 minutes

    Line jump 8 minutes

    Pipper patter 8 minutes

    X box jump 8 minutes

    Agility ladder 13 minutes

    Finish with 15 minutes of cardio run

     

    Sunday:  

     

    DAY OFF REST ALL MUSCLES

     

     

     

     

    This is just an example create your own if you don’t have the chance to use weights how can you develop one with out them. Do what ways you can work out right now in your life. Like push ups sit ups playing basketball or football or even just walking or running to school or walking or running up the steps. It’s your choice make your own fitness plan up.

     

     

    Unit PLan for a month or more:

     

    Name:

    Age:

    Weight:

    Height:

    Body Fat %:

    Prior Injuries:

     

    My fitness goals:

     I have created a fitness goal pertaining to four of the five fitness components of fitness. The four components that I have made goals for are flexibility, Cardiorespiratory, muscular endurance and strength. Each goal relates to each other but they are separately individualized to my own fitness overall goal which is to build muscle while decreasing my body fat percentage. So I would like to be slimmer and to be more muscular at the end of this twelve week program.

     

    My Individual Goals:

    • My flexibility goal is to increase the flexibility of my joints and muscles so that I can reduce the risk of injury. My hope is to increase my current flexibility status from good to very good.
    • My Cardiorespiratory goal is that I can increase my current status which is good to a status very good.
    • My muscular endurance goal is to increase my muscle mass and to increase my status of good to a status that is poor to average or good.
    • My muscular strength goal is to increase my muscle size which would mean increasing my current muscle status which is poor to average or good.

    I would say that my goal is more toward increasing muscle mass and size but another thing I would like to do along with this goal is too decrease my body fat which I hope to do throw exercise that are good for area’s of my body that contain higher amounts of fat. All of this will be done with watching for injury and making sure prior injuries are tended to and that they can be strengthen possible to reduce the possibility of it acting up again.

    Flexibility

     To improve my flexibility I must do various types of stretches that will stretch my joints and various muscle groups all together. First I must mention when I will be doing my flexibility training before I say what the training will consist of. The stretching will be done before a weight lifting workout or a non weight baring work out then the stretching will also be done after the activities are done so that they muscle get to the point that they need to be at in order to relax. I will do the following types of warm up and regular stretches:

    1. Lower leg stretch
    2. Inside leg stretch
    3. One-leg stretch
    4. Lower back stretch
    5. Chest stretch
    6. Side stretch
    7. Thigh stretch
    8. Spine stretch
    9. Neck stretch
    10. Shin stretch
    11. Leg stretch
    12. Trunk twister

     

    Cardiorespiratory

    My Cardiorespiratory program will be very similar to the flexibility program because it will be done everyday that I am working out and the program will be used as a warm up and as a cool down exercise. The Cardiorespiratory activities that I will be doing are running on the trend mill, riding the bike or using the stair climber. These are all of the activities that I will be doing and I might even through in some of my old high school sports ployos which will also help my leg muscle endurance. Here is a list of all of the cardiorespiratory exercises that you can do:

    1. Running
    2. Jogging
    3. Walking
    4. Riding a Bike
    5. Stair climber
    6. Ployos

     

     

     

    Muscular Endurance and Strength

              My muscular endurance and strength programs will go hand in hand with each other because the days that I am doing the endurance I and building up my strength and I will be testing my strength once a week with my one rep max to find out how much stronger I am making myself. The strength test will be on different type of usual activities that I am doing with my endurance. I will be lifting dead weights and so mechanical weights. The program would consist of one day doing one thing the next doing another and the last doing something else.

    Day 1: Arms and legs

    Day 2: Chest and back

    Day 3: Core and shoulders

    Day 4: Arms and legs

    Day 5: Chest and back

     

    I will also be doing regular exercises focusing on the spots where I want to work my body out at:

    Biceps                   Chest Press     Stomach                Triceps