Sunday: January 15
• Frequency: 2 times/week
• Intensity: Moderate• Time: 60 minutes • Type: Running
• Fitness Component: Cardiovascular Endurance & Muscular Endurance
• Muscles: Cardiac, Gastrocnemius, Quadriceps, Hamstrings & Gluteus Maximus
Activity: Depending on the temperature, I will run 6 miles outside or on the treadmill
Flexibility: Static stretching after the workout for 5 minutes
Monday, January 16
• Frequency: 2 times/week• Intensity: Moderate-High• Time: 60 minutes• Type: Body Pump with
Body bars
• Fitness Component: Muscular Endurance & Flexibility
• Muscles: Bicep, Tricep, Deltoid, Abdominals, Lats, Quads, Hamstrings, Glutes, Gastrocnemius & Trapezius
Activity: Body Pump work-out: 3 sets of 30
Squats, Bicep Curls, Tricep extension, Tricep Press, Chest Press, Clean & Press, Bent over row, Lunges, Upright rows, Shoulder press, crunches
Flexibility: Static Stretching
Tuesday, January 17
• Frequency: 2 times/week
• Intensity: High• Time: 60 minutes • Type: P90X Plyometrics
• Fitness Component: Muscular Strength, Flexibility & Cardiovascular Endurance
• Muscles: Cardiac, Abdominals, Quadriceps, Hamstrings, Deltoids, Gastrocnemius
Activity: P90X Timed for 30 seconds or 1 minute
Squat Jumps, Airborne Heisman,
Swing Kicks, Run stance squats,
Squat reach jumps,Cirlce Run,Jump Knee tucks,Mary Katherine Lung,Leap Frog Squat,Rock star hopsMilitary March, 180 Jumps andMonster truck tires
FlexibilityStatic Stretching after the
workout
Wednesday, January 18
• Frequency: 2 times/week• Intensity: Moderate-High• Time: 60 minutes• Type: Body Pump with
Body bars
• Fitness Component: Muscular Endurance & Flexibility
• Muscles: Bicep, Tricep, Deltoid, Abdominals, Lats, Quads, Hamstrings, Glutes, Gastrocnemius & Trapezius
Activity: Body Pump work-out:
3 sets of 30 repetitions
Squats, Bicep Curls, Tricep extension, Tricep Press, Chest Press, Clean & Press, Bent over row, Lunges, Upright rows, Shoulder press, crunches
Flexibility:
Static Stretching
Thursday, January 19A
• Frequency: 2 times/week
• Intensity: High• Time: 60 minutes • Type: P90X
Plyometrics
• Fitness Component: Muscular Strength & Cardiovascular Endurance
• Muscles: Cardiac, Abdominals, Quadriceps, Hamstrings, Deltoids, Gastrocnemius
Activity: P90X, timed for 30 seconds to 1 minute
Squat Jumps, Airborne Heisman
Swing Kicks, Run stance squats
Squat reach jumps, Cirlce Run
Jump Knee tucks,
Mary Katherine Lung,
Leap Frog Squat, Rock star hops
Military March, 180 Jump
Monster truck tires
Flexibility:
Static Stretching after work-out
Thursday, January 19B
• Frequency: 1 time• Intensity: High• Time: 3 hours• Type: Snowboarding
• Fitness Component: Muscular Strength, Flexibility & Muscular Endurance
• Muscles: Abdominals, Quadriceps, Hamstrings, Deltoids, Gastrocnemius, Latissimus Dorsi, Obliques
Activity: Snowboarding & Terrain Park
Various Jumps, Tricks, TurnsCarving down the mountain
Flexibility:Stretching to buckle boot inTwisting body in various directions
Friday, January 20
• Frequency: 2 times/week
• Intensity: Moderate• Time: 60 minutes • Type: Running
• Fitness Component: Cardiovascular Endurance, Muscular Endurance, Flexibility
• Muscles: Cardiac, Gastrocnemius, Quadriceps, Hamstrings & Gluteus Maximus
Activity: Depending on the temperature, I will run 6 miles outside or on the treadmill
Flexibility: Static stretching after the workout for 5 minutes
Saturday, January 21
• Frequency: 1 time/week
• Intensity: Low• Time: 60 minutes• Type: Yoga
Fitness Component:FlexibilityMuscles: Bicep, Tricep,
Quadricep, Hamstring, Abdominals, Glutes, Lats,
Activity: Yoga Hold each pose for 1
minute & Repeat 4 times
Child Pose, Chair, TwistTable Top, Pyramid PoseTriangle Pose, Tree PoseWarrior 1, Warrior 2, Reverse Warrior, Warrior
3Downward facing Dog, Downward facing dog
split, Runners Pose and Cobra.
Resources
• Cook, G & Cook, F. (2006). Body Bars 133: Moves for Full-Body Fitness. New York: Sterling Publish Co.
• Microsoft Office Templates• www.fitnessmagazine.com• Shiloh Fitness room Charts
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