Taylor Hartley Health Related Fitness Fitness Plan

Section One: Current Level Of Muscular Strength and Endurance: Chest Press: 75 lbs. Leg Press: 125 lbs. Curls Ups: 65 Push Ups: 15 Section Two: Proposed Goals: I am not really looking to build a whole lot of muscular strength. I do want to be about to do at least 20 push-ups easily by the end of it. That all I really want with muscular strength. I also want to make my muscles leaner. Long lean muscles at the end of the seven weeks would be ideal. I also hope to build muscular endurance when doing curl ups. That will hopefully lead me to a flatter stronger mid-section. Section Three: Proposed Program: Warm-up: Before everyday of exercising your body needs to be warmed up so a nice brisk 10 min walk will get the blood flowing. As you warm up the body, it is smart to throw in some stretches. Dynamic stretches are very good. Dynamic stretches such as high knees, butt kicks, lunges, Frankensteins, and arm circles. Cool-Down: After working out everyday it is a smart idea to stretch again as a cool down. This stretching can be down on the floor on a mat. Reach out touch your toes. Do one leg then the other. Do butterflies, calf stretches, arm across the chest stretches, stand up pull your foot up to your butt, etc. Each stretch should be held at a min of ten seconds if wanted hold longer. After doing a cardio exercise it is a smart idea to walk around for a few minutes to allow your heart rate to slowly drop back down to a normal pace.

Exercises: Chest PressMWF

Week 1 Reps: 12 Sets: 3 Weight: 75-80 Reps: 30 Sets: 3 Reps: 10 Sets: 3 Weight: 8-10

Week 2 Reps: 15 Sets: 3 Weight: closer to 80 Reps: 40 Sets: 3 Reps: 10 Sets: 3 Weight: 10-12 Reps: 10 Sets: 3 Weight: 10-12 Reps: 10 Sets: 3 Weight: 10 Reps: 10 Sets: 3 Weight: 10 Reps: 12 Sets: 3 Weight: 5 Reps: 10 Sets: 3 Weight: 180 Reps: 15 Sets: 3

Week 3 Reps: 20 Sets: 2 Weight: 85 Reps: 50 Sets: 3 Reps: 12 Sets: 3 Weight: 10-12 Reps: 12 Sets: 3 Weight: 10-12 Reps: 12 Sets: 3 Weight: 10 Reps: 12 Sets: 3 Weight: 10 Reps: 12 Sets: 3 Weight: 7.5 Reps: 12 Sets: 3 Weight: 180 Reps: 20 Sets: 3

Week 4 Reps: 20 Sets: 2 Weight: 85 Reps: 60 Sets: 3 Reps: 15 Sets: 3 Weight: 10-12 Reps: 12 Sets: 3 Weight: 12-15 Reps: 12 Sets: 3 Weight: 12 Reps: 12 Sets: 3 Weight: 12 Reps: 12 Sets: 3 Weight: 10 Reps: 12 Sets: 3 Weight: 185 Reps: 25 Sets: 3 20 lunges down, 20 back Reps: 15 Sets: 3 Weights:

Week 5 Reps: 25 Sets: 2 Weight: 85 Reps: 70 Sets: 3 Reps: 15 Sets: 3 Weight: 12-15 Reps: 15 Sets: 3 Weight: 12-15 Reps: 15 Sets: 3 Weight: 12 Reps: 15 Sets: 3 Weight: 12 Reps: 12 Sets: 3 Weight: 12 Reps: 15 Sets:3 Weight: 185 Reps: 30 Sets: 3

Week 6 Reps: 30 Sets: 1 Weight: 85 Reps: 75 Sets: 3 Reps: 15 Sets: 3 Weight 15-18 Reps: 15 Sets: 3 Weight: 15-20 Reps: 15 Sets: 3 Weight: 15 Reps: 15 Sets: 3 Weight: 15 Reps: 15 Sets: 3 Weight: 12 Reps: 15 Sets: 3 Weight: 190 Reps: 35 Sets: 3

Sit-ups: everyday Free weight bicep CurlMWF

Week 7 Reps: see how long you can go with 85-90 pounds Reps: 80 Sets: 3 Reps: 15 Sets: 3 Weight: 18-20 Reps: 15 Sets: 3 Weight: 20-25 Reps: 18 Sets: 3 Weight: 15 Reps: 18 Sets: 3 Weight: 15 Reps: 15 Sets: 3 Weight: 15 Reps: 18 Sets: 3 Weight: 190 Reps: 40 Sets: 3 35 lunges down, 35 back Reps: 18 Sets: 3 Weight:

Single Arm Reps: 10 RowsSets: 3 MWF Weight: 7.5-10 Overhead Reps: 10 Triceps Sets: 3 Extension- Weight: MWF 7.5 Incline Reps: 10 Chest Sets: 3 Flies-MWF Weight: 7.5 Front Reps: 10 RaisesSets: 3 MWF Weight: 5 Leg PressT,Th Calf RaisesT,Th Lunges- T, Th Reps: 10 Sets: 3 Weight: 175 Reps: 10 Sets: 3

10 lunges 12 lunges 15 down, 10 down, 12 lunges back back down, 15 back Hamstring Reps: 12 Reps: 12 Reps: 15 Extensions- Sets: 3 Sets:3 Sets: 3 T,Th Weight: Weight: Weights:

25 lunges 30 lunges down, 25 down, 30 back back Reps: 18 Sets: 3 Weight: Reps: 18 Sets: 3 Weight:

try and see what feels best maybe around 100 lbs. Saturday and Sunday of each week will be resting days for your muscles.

up the weight by 5 pounds

Same as before

up the weight to what you feel will challenge you

leave the same

find Challenge where it yourself challenges again. again.

Section 4 Proposed Plan for Self-Assessment: I will assess myself at the end of every two weeks. I will do this by reassessing myself in the push-ups and curl ups. If I see an improvement and find that it is easier to perform each, then I know I am getting better.