My Personal Fitness Plan Week 1 – Maximum Heart Rate = 220 - 15 (age) = 205 bpm Target Heart Rate = 205 x .60 = 123 bpm 205 x .90 = 185 bpm – Sun Mon Tues Wed Thurs Fri Sat Warm-up C: C: C: C: C: C: C: 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: E: 8 E: E: E: E: E: E: Cardiovascular Mile Run Basketball Soccer Basketball 4 Mile Run Basketball Fitness (At least 6 days a week) T: T: T: T: T: 32 T: T: 64 Minutes 45 Minutes 90 minutes 45 minutes minutes 45 minutes Muscular Fitness MG: MG: MG: MG: MG: MG: MG: 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 Jump Roping Tennis Strengthening None Off Day Jump Shot w/ *None Off Day *None Off Day – – – (At least 3 days a Rebound week) T: T: 15 minutes T: T: T: T: T: 15 minutes 15 minutes Cool-Down C: C: C: C: C: C: C: Light Jog Jump Rope Row Light Jog Jump Rope Light Jog Machine T: 5 minutes T: T: 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: T: 10 minutes T: T: T: 10 minutes 5 minutes 5 minutes 10 minutes 10 minutes
My Personal Fitness Plan – Week 1 Maximum Heart Rate = 220 - 15 (age) = 205 bpm Target Heart Rate = 205 x .60 = 123 bpm – 205 x .90 = 185 bpm 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 6 days a week) E: 8 Mile Run T: 64 Minutes E: Basketball T: 45 Minutes E: Soccer T: 90 minutes E: Basketball T: 45 minutes E: 4 Mile Run T: 32 minutes E: Basketball T: 45 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: 15 minutes E: Jump Roping T: 15 minutes E: *None – Off Day T: E: Tennis T: 15 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:
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