Personal Workout Program

1. Personal Workout Program Project due by October 7th

2. Must Include • Should be a five to seven day plan (can include rest days) • Remember the exercise pyramid Sedentary Anaerobic 2-3 days/wk Flexibility 2 + days/wk Aerobic activities 3-5 days/wk Moderate Activities/30 min a day

3. Must Include • Warm up routine • 2-3 activities that target the specific body part that you want to improve • Stretching activities to loosen up the muscles and tendons

4. Must Include • The Workout • The main workout should be geared toward achieving your goals • If you are just wanting to lose weight or have a more lean body composition you should do more cardio work • If you are wanting to gain muscle you should be leaning more towards anaerobic exercises • Weight lifting, push-ups, etc. • Should have at minimum 3 different exercises for Aerobic activities (cardio) • Should have at minimum 5 different exercises for anaerobic activities ( weight lifting)

5. Must Include • The cool down • Must have 2-3 activities to cool down • Must have some stretching activities as well • Remember the cool down will limit the muscle soreness and help prepare the body for a better recovery for the next day’s work.

6. Personal Workout Program Cont: • Everyday can not be exactly the same • You should have a variety of exercises that you would want to do • Most work out plans alternate between days for example • Monday –Cardio • Tuesday- weights • Wed.- Cardio • Thurs.- weights • Friday- Cardio

7. Personal Workout Program Cont: • You may use the internet to research different types of exercises/activities to complete your program.