Essay on 2 week fitness program

Essay on 2 week fitness program Essay on 2 week fitness program 2 WEEK FITNESS PROGRAM Personal reasons Lose weight Get in shape Build Muscle Increase Strength Increase Endurance Healthier Lifestyle Goals Lose 10-15 pounds Be in it for the long run (stay healthy/fit) Better nutrition habits Longer amount of time running Stronger upper and lower body Tone and cut (abs,glutes,legs,arms) Warm Ups 5-10 min bike/treadmill Dynamic stretches Rope jumping Arm circles Quads, hamstrings, Jumping jacks Cool down Static stretches Quads, Hamstrings, Glutes, Chest, Triceps Upper back stretches 5 min bike or 10 min walk Sauna Monday : Cardio & Aerobic Conditioning Tuesday : Abs, Triceps, & Back Wednesday : Lower Body, Legs, & Calves Thursday : Cardio, Core series Friday : Total Body Training Saturday : OFF Sunday : 30 min jog Monday - WEEK 1 : Cardio & Aerobic Conditioning Warm up Upper body Stretches 5 min bike Work out 1 mile Run 30 minutes Elliptical Heart Rate/140 limit 30 minutes zumba class Cool down Static stretches Sauna 10 minutes TUESDAY – WEEK 1: Abs, Triceps & Back Warm up 15 min Dynamic stretches 5 minute incline cardio Work out sets of pull-ups x 3 (10,8,6) Wide-grip front x 3 (12x30p,10x40p,8x50p) Rows x 3 (12x50p, 10x55p, 8x60p) Behind Cable triceps 4 x 12 (25p). Dips Triceps 3 x 6 Triceps Dumbbells kick back 3 x 15 E (15p) Regular crunches 4 x 10,15,25 Sit ups 4 x 10,15,25 Scissors 3 x 15 Medicine ball crunches 1 x 30 Cool down 5 minute jog Static stretches Wednesday – WEEK 1: Lower body, Legs & Calves Warm up: Lower body stretches 5 min bicycle Work Out: 90 degree squats 3 x 12 (25pE) Floor squats 3 x 10 Dumbbell Lunges 3 x 10 (15p) Duck squats 3 x 12 Leg Extensions 3 x 12 (own weigh resistance) Quads machine 3 x 12 (20p starting) Hamstring machine 3 x 12 (20p starting) Calve muscle machines 3 x 12 (50-70p) Cool down Static stretches 5 minute walk THURSDAY - WEEK 1: Cardio & Core series Warm up 10 min stretch 5 minute jog Work out Bicycle 2 x 15 Superman 2 x 10 ( 2 sec hold) Plank x 1 min Crunches 2 x 15 Leg glute bridge 2 x 10 Alternating toe touch 2 x 10 3 min jog and sprint for 1 min ( back and forth) x 15min treadmill. Cool down 5 min bike 2 min Rope jumping Friday – WEEK 2: total body training Warm up Dynamic stretches 10 jumping jacks Arm circles Work out Flat bench press 3 x 10 (30pE) Incline bench press 3 x 10 (25pE) Push-ups 3 x 10 Squats 3 x 10 (25p) Pull ups 3 x 10 Rows 3 x 10 (50-60p) Lunges 2 x 10 Swiss ball crunches 3 x 25 Sit ups 3 x 20-25 Side plank 30 sec each 1 min front plank Cool down Static Streches 10 sauna SATURDAY Week 1: OFF SUNDAY Week 1: 45 Min JOG Monday - WEEK 2: Cardio & Aerobic Conditioning Warm up Dynamic/Upper body Stretches 10 min bike Work out 1.5 mile Run 40 minutes Elliptical Heart Rate/140 limit 45 minutes zumba class Cool down Static stretches Sauna 15 minutes TUESDAY – WEEK 2: Abs, Triceps & Back Warm