My Personal Fitness Plan Week 2 (**Copy Week 1 Show Progression with Cardio and Bone Strengthening**) – Sun Mon Tues Wed Thurs Fri Sat C: C: C: C: C: C: C: Warm-up Jogging Jump Rope Row Jogging Jump Rope Jogging Machine T: T: T: 5 minutes T: T: T: T: 5 minutes 5 minutes 5 minutes 5 minutes 5 minutes F: F: F: Dynamic F: F: F: F: Dynamic Dynamic Dynamic Dynamic Dynamic Stretching Stretching Stretching Stretching Stretching Stretching T: T: T: 10 minutes T: T: T: 10 minutes 10 minutes 10 minutes 10 minutes 10 minutes T: Cardiovascular E: E: E: E: E: E: E: 9 Mile Run Basketball Soccer Basketball 4.5 Mile Run Basketball Fitness (At least 5 days a T: 72 Minutes week) T: T: T: T: T: T: 60 Minutes 100 minutes 60 minutes 36 minutes 60 minutes MG: MG: MG: MG: MG: MG: MG: Muscular Fitness Chest/ Arms Back/ (At least 3 days a Legs *None Off Day *None Off Day Biceps/Triceps *None Off Day Shoulders – – – week). Identify muscle group -Abdominals -Abdominals -Abdominals Bone E: E: E: E: E: E: E: Practice Tennis Jump Roping Strengthening None Off Day Jump Shot w/ *None Off Day *None Off Day – – – (At least 3 days a Rebound week) T: T: 20 minutes T: T: T: T: T: 20 minutes 20 minutes Cool-Down C: C: C: C: C: C: C: Light Jog Jump Rope Row Light Jog Jump Rope Light Jog Machine T: T: T: 5 minutes T: T: T: T: 5 minutes 10 minutes 10 minutes 5 minutes 5 minutes F: F: F: Static F: F: F: F: Static Static Static Static Static Stretching Stretching Stretching Stretching Stretching Stretching T: T: T: 10 minutes T: T: T: 10 minutes 5 minutes 5 minutes 10 minutes 10 minutes T: Key: C = Cardiovascular Exercise F = Flexibility Exercise T = Time E = Exercises MG = Muscle Group
My Personal Fitness Plan – Week 2 (**Copy Week 1 Show Progression with Cardio and Bone Strengthening**) Sun Mon Tues Wed Thurs Fri Sat Warm-up C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jump Rope T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Row Machine T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jump Rope T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: T: F: T: Cardiovascular Fitness (At least 5 days a week) E: 9 Mile Run T: 72 Minutes E: Basketball T: 60 Minutes E: Soccer T: 100 minutes E: Basketball T: 60 minutes E: 4.5 Mile Run T: 36 minutes E: Basketball T: 60 minutes E: T: Muscular Fitness (At least 3 days a week). Identify muscle group MG: Chest/ Legs -Abdominals MG: *None – Off Day MG: *None – Off Day MG: Arms Biceps/Triceps -Abdominals MG: *None – Off Day MG: Back/ Shoulders -Abdominals MG: Bone Strengthening (At least 3 days a week) E: None – Off Day T: E: Practice Jump Shot w/ Rebound T: 20 minutes E: Tennis T: 20 minutes E: *None – Off Day T: E: Jump Roping T: 20 minutes E: *None – Off Day T: E: T: Cool-Down C: Light Jog T: 5 minutes F: Static Stretching T: 10 minutes C: Jump Rope T: 10 minutes F: Static Stretching T: 5 minutes C: Row Machine T: 5 minutes F: Static Stretching T: 10 minutes C: Light Jog T: 10 minutes F: Static Stretching T: 5 minutes C: Jump Rope T: 5 minutes F: Static Stretching T: 10 minutes C: Light Jog T: 5 minutes F: Static Stretching T: 10 minutes C: T: F: T: Key: C = Cardiovascular Exercise F = Flexibility Exercise T = Time E = Exercises MG = Muscle Group
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