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My Personal Fitness Plan

My Personal Fitness Plan. By: Lesley Carrera. Goals. l. To be able to run a mile under 13 minutes - If I beat my time for running one mile then I will try to myself run 2 miles 2. To improve my fitness level

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My Personal Fitness Plan

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  1. My Personal Fitness Plan By: Lesley Carrera

  2. Goals l. To be able to run a mile under 13 minutes - If I beat my time for running one mile then I will try to myself run 2 miles 2. To improve my fitness level - I want to become fit I want to improve my fitness level then what it already is 3. To loose weight from now to June (15 pounds) - I want to loose weight not only because it’s the summer but also because I want look nice for my cousins sweet 15 party

  3. Proper warm up • 1 minute jog • 1 minute walk • 30-40 jumping jacks • 5 knee hugs on each leg • 4-6 modified push-ups • 15 shove off • Karaoke for 45 seconds • 1 minute sprint

  4. Plyometrics • Squats – ( 2 sets of 10) -The squats will help with my strength and the main muscles that will be worked on are the Quadriceps, Lower back and Hamstrings • Vertical jumps – ( for 90 seconds) -This will help me with my strength but also help me with my calf muscle and gluteal muscle • Running ( for 3 minutes) - this will help me with speed, muscular endurance and power. The muscles that will be in use while I run are my Quadriceps, Hamstrings, Calf muscle and Gluteus maxims

  5. 6 day work out warm up (Gym and school ) • Monday- Start off with a jog and a walk for 1 minute on the treadmill. Then do 20 jumping jacks and 6 modified push ups. Finally end up using • Tuesday- Start off with a jog and a walk for 1 minute. Then do 6 knee hugs on each leg and end off with 10 shove offs • Wednesday – Start of with jog for 1 minute. Then do 6 mortified push up and 10 shove offs and end with a walk for 1 minute

  6. Warm ups continued • Thursday- Start off with a 2 minute walk, then do 40 jumping jacks and 5 knee hugs on each leg and end with a 2 minute jog. • Friday- Start of with 5 knee hugs on each leg, then do karaoke for 1 minute and do 20 squats and end off with a 3 minute jog • Sunday- Start of with a 90 second walk, then do 35 jumping jacks, 5-10 modified push ups and end with a 2 minute jog P.S – LISTEN TO MUSIC WHILE DOING WARM UPS

  7. Extra Curricular activities • My service learning Dance class - Every Thursday from 4-5 • Gym - From Monday- Friday and Sunday for 1 hour and 30 minutes

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