personal fitness plan assignment
As your goal is general fitness I have composed a whole-body workout plan .This will tone your muscles as well as improving your cardiovascular system. All exercises are simple but if there is any you are not familiar with I have used correct terms etc so they are easy to YouTube. Or you can always message me or drop a comment if you are unsure and I will explain or send links.
personal fitness plan pdf
All weeks have been split up into separate PDF documents so they are easy to keep on your phone for reference in the gym. Each workout should take around 1 hour, I have inserted recommended rest times but this can be extended or reduced depending on how you feel. However, I recommend power exercises having a longer rest time as you want to lift more weight to build more muscle which builds strength and fitness so that is why a longer rest period during these exercises is recommended.
personal fitness planner
I like to recommend my clients keeping to their hobbies so I suggest a 3 day gym week, with 2 days doing your hobby or sport you love. This can be anything even attending a class at your local gym with your friends, but something that will get you pushing yourself with others. If however, you would rather put the work in yourself in the gym I have attached some HIIT training workouts for you to utilise.
All weeks should have 3 days gym, 2 hobbies/HIIT and 2 days rest. This can be in any order you like but try and keep the Hobbie/HIIT at least 1 day apart. Explanation Week 1 is designed to introduce you to new exercises you may have not used before and to warm your muscles up to the movements of the coming weeks. This Also helps introduce you to a full-body workout routine and the varied rep/set & rest ranges you will be using throughout them.
personal fitness program plan
Week 2 introduces you to the Max Effort. In these exercises, you will be given regular working sets along with two AMRAP (as many reps as possible) sets. The first working set should be 70% of your projected 1RM, the second set should be 80%, and your AMRAP sets should be 90%. To test your limits, try to lift as many reps (following the weight recommendations) safely and with the best form you can.
This is just as much a mental boost as it is a physical boost as you should GENERAL FITNESS PLAN realise that you may be stronger than you think and that the goals you are looking to reach may not be so far away.
Week 3 we Introduce supersets (the (a) and (b) exercises which you will do 1 after each other) this will get the blood flowing and calories burning. We also Introduce Strength Training. On these exercises, you will perform 1 warm-up set of a lightweight at 12 reps of an easy weight. This should require an effort but not fatigue you too much as you will need your energy for the remaining sets (a warm-up set like this helps prevent injury).
The remaining 4 sets should be an absolute max effort, the most you can lift safely and with the correct form possible in those reps. You may start at a higher weight and have to drop down to keep producing the reps, that is okay but don’t remove too much that you can then lift more than the reps given.
Week 4 we use a mixture of everything in the previous weeks, Volume, supersets, Strength training and Max Effort. Make sure that at the end of every rep range you can’t do anymore if the reps say 10 you can’t physically do another 1 rep after that with correct form.
After week 4 I want you to repeat week 1 and make note of any differences you feel, are you more confident in your exercises? Can you lift more? Less exhausted in the gym as you were the first time you did this workout? any changes you might feel or notice take note and be proud that you’re on the right track.