Personalized Fitness Plan: Achieve Your Goals with Structured Workouts and Fun Activities
Design your own fitness plan incorporating 60 minutes of daily physical activity and exercises to improve strength, endurance, and flexibility. Create a balanced schedule with structured workouts including strength training, endurance exercises, and flexibility routines. Fill your plan with everyday physical activities and fun group activities to keep yourself motivated and active. Utilize body weight and free weight exercises to enhance your strength and overall fitness level.
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Health 7: Creating Your Fitness Plan Optional: Picture of YOU! [name] [period]
Rules for the Fitness Plan You must have 60 minutes of planned activity or exercise every day 1. You must include a balance of daily physical activity and exercise to have variety that helps all areas of your fitness 2. You must create 3 structured exercises (60 minutes each) that work into your week 1. Make these yellow on your schedule and put them on separate slides 3.
[name]s Fitness Plan Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday Morning SCHOOL Afternoon Evening
Strength Workout In this workout I will do: Name of Exercise Time __ minutes Warm-Up __ minutes Exercise 1 __ minutes Exercise 2 __ minutes Exercise 3 __ minutes Exercise 4 __ minutes Exercise 5 __ minutes Cool Down = 60 minutes
Endurance Workout In this workout I will do: Name of Exercise Time __ minutes Warm-Up __ minutes Exercise 1 __ minutes Exercise 2 __ minutes Exercise 3 __ minutes Exercise 4 __ minutes Exercise 5 __ minutes Cool Down = 60 minutes
Flexibility Workout In this workout I will do: Name of Exercise Time __ minutes Warm-Up __ minutes Exercise 1 __ minutes Exercise 2 __ minutes Exercise 3 __ minutes Exercise 4 __ minutes Exercise 5 __ minutes Cool Down = 60 minutes
Physical Activity Ideas to Fill your Plan Everyday Physical Activities Fun Group Activities 1. Walking the dog 2. Mowing the lawn 3. Raking leaves 4. Washing the car 5. Cycling to school or around the neighborhood 6. Taking the stairs instead of the elevator 7. Dancing to favorite music at home 8. Playing active video games that require movement 9. Helping with household chores that involve physical exertion 10. Walking or biking to a friend's house 1. Playing tag or capture the flag 2. Organizing a kickball or dodgeball game 3. Setting up a mini-golf course in the backyard 4. Going on a nature hike 5. Participating in a community clean-up day for some active volunteering
Exercise Ideas to Fill your Workouts (Strength) Body Weight Free Weight 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Mountain Climbers (Core, shoulders, quadriceps) Push-ups (Chest, shoulders, triceps) Planks (Core, shoulders) Squats (Quadriceps, hamstrings, glutes) Lunges (Quadriceps, hamstrings, glutes) Tricep Dips (Triceps) Sit-ups (Abdominals) Pull-ups (Upper back, biceps) Leg Raises (Lower abdominals) Burpees (Full body) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Calf Raises with Dumbbells (Calves) Bicep Curls (Biceps) Tricep Extensions (Triceps) Bench Press (Chest, shoulders, triceps) Shoulder Press (Shoulders, triceps) Bent-over Row (Back, biceps) Dumbbell Flys (Chest, shoulders) Squats with Dumbbells (Quadriceps, hamstrings, glutes) Deadlifts (Lower back, glutes, hamstrings) Lunges with Dumbbells (Quadriceps, hamstrings, glutes)
Exercise Ideas to Fill your Workouts (Endurance) Endurance 1. Running 2. Swimming 3. Cycling 4. Rowing 5. Jumping Rope 6. Stair Climbing 7. Hiking 8. Dance Aerobics 9. Interval Training (High-Intensity Interval Training, HIIT) 10. Cross-Country Skiing
Exercise Ideas to Fill your Workouts (Flexibility) Flexibility 1. Touch Toes 2. Standing Quad Stretch 3. Butterfly Stretch 4. Seated Hamstring Stretch 5. Cobra Pose 6. Cat-Cow Stretch 7. Triceps Stretch 8. Hip Flexor Stretch 9. Lying Knee Twist 10.Child s Pose
