Fitness Program Assignment

Name: Chantal Peng

Make sure your program is balanced and follows the F.I.T.T. principle with cardio
activities, strengthening exercises and flexibility exercises.
A. Your program should include at least 4 strength exercises EACH for

1. Legs

Leg Strength How its done Reps Target area:

Exercise

Sissy Squat Stand with feet hip-width apart, with right 2 to 3 sets of Quads,
side next to a chair, right hand holding 15 to 20 hamstrings,
seat back reps. calves
Rise up onto toes (heels off floor) and
bend knees 90 degrees. Lean torso back
45 degrees (so that body forms a straight
line from knees to shoulders, abs tight.)
Return to standing on toes.

Hamstring Curl Lie faceup on floor, arms by sides, 2 to 3 sets Butt,

legs extended with heels pressing into of 15 to 20 hamstrings
the floor floor. reps.
Slowly pull heels toward butt as you *use a slippery
lift hips off floor until knees are bent surface/ towel*
90 degrees and body forms a straight
line from shoulders to knees.
Slide legs forward to return to start.

3 Way Lunge Stand with feet hip-width apart, hands 2 to 3 sets of Butt, quads,
clasped in front of chest. Lunge forward 15 to 20 inner thighs,
with left leg (knees bent 90 degrees); reps, hamstrings
return to start. alternating
Lunge left leg out to left, toes facing sides.
forward, and bend left knee 90 degrees.
Return to start.
Lunge backward with left leg to complete
1 rep. Repeat sequence with right leg.

Jump Squat Stand with feet hip-width apart, hands 3 sets of 10 Hamstrings,
clasped in front of chest, body in a squat to 15 reps quads, calves
position, knees creating 90 degrees with
the floor
Jump off the ground as high as possible,
and unclasp hands, (hands) reaching for
the ceiling. Try to land as softly as
possible
 2. Upper body

Upper Body How its done Reps Target Area:

Strength Exercise

Plank Body is aligned in a perpendicular 2 mins, 2 Arms, Lower

plane to the ground, hips off the to 3 reps back, Core
ground, and weight is distributed over
straight arms or on the elbows (on the
floor)

Pushup Body is aligned in a perpendicular 3 sets of Arms, Core

plane to the ground; hips off the 15 to 20
ground; and weight is distributed over reps
vertical, straight arms
Bend elbows, so that the body can be
lowered close to the floor as possible.
Elevate body to starting position.

3- level Baby Body is in a tabletop position 3 sets of Arm (specifically

Tiger perpendicular to the floor 12 15 reps triceps)
Without using any aid from the lower
body, drop the forearm as low as you
can using only the upper arm muscles
and the heel of your palm. Return to
start position, and do 3 different levels
of lowering

Golf Balls Arms are in a relaxed position, at both 5 sets of Arm and upper
sides of the body. 40 to 50 back
Pretend to hold (imaginary) golf balls reps
and draw both arms in a clockwise
circle. Repeat for counterclockwise as
well. Go in a quick, brisk pace

3. Arms

Arm Strength Exercise How its done Reps Target area:

Oblique- Twist Tricep Lie on your right side, hug rib cage with Do 20 Triceps,
Pushup right arm, and place left hand on floor in reps, Obliques,
front of right shoulder. Bend the right leg switch Arms,
behind you, lift left leg a few inches to sides Outer
hip level, toes pointed. and Thighs
Press through left palm to lift torso off repeat.
floor until left arm is nearly fully Do 2
extended. Simultaneously raise left leg sets.
as high as you can.
Lower to start.

Pom-pom circle Stand with feet hip-width apart, holding Do 2 Shoulder

 a dumbbell in each hand, arms slightly sets of s, Arms
out to sides in upside-down V. 10 reps.
Slowly raise extended arms overhead,
drawing five tiny circles with each
weight on the way up until arms form a
V.
Slowly lower arms to sides, reversing
direction of circles, to complete a rep.

Back Touch Stand with feet hip-width apart, arms Do 30 Back,

extended out to sides, a (3- 10 pound) reps, Shoulder
dumbbell in each hand. alternati s, Biceps
Bring arms about 1 foot behind you ng sides.
(diagonal to the shoulders).
Bend left elbow and touch back with
dumbbell then return.

Plank Press Place dumbbells at top of mat, then get Do 10 Shoulder

into full push-up position with arms reps, s, Back,
shoulder-width apart and hands directly switch Triceps,
under shoulders; step feet out slightly sides Abs
wider than shoulder-width. and
Keeping hips level, lift right hand and repeat.
pick up one dumbbell; drive right elbow Do 2
backward at shoulder level, keeping arm sets.
close to side and palm facing down.
Extend right arm forward. Return right
elbow to bent position and repeat.

4. Core

Core Strength Exercise How its done Reps Target area:

Ankle Drops Hands form a triangle, supporting lower Do 4 Lower

back sets of abs
Drop legs to the floor, but do not touch 20 to 30
the floor, from the perpendicular formed reps
with the floor (legs up, vertical)

Eagle Crunches Get into crunch position, intertwining Do 3 Abs

arms at the elbow, and lower legs sets of
intertwined as well. 20 to 25
Elbows try to touch the knees. reps

Criss-crosses Head is supported by arms holding it, Do 3 Obliques,

but not cradling it (pilates stance) sets of Abs
When doing the crunch, alternate leg 30 to 40
and arm (eg: left legs pulls into neck, reps
right arm draws out to the [left] leg).
Alternate.

Cha-cha Sit in a slightly tilted position, with legs Do 4 Obliques,

crossed in front of you (on the floor) sets of Shoulder
 Arms are by the side. Drop one arm to 20 to 30 s, Abs
form a 90 degree angle with the elbow reps
(to the floor) at a time on each side and
pretend you are cha-chaing.

B. Your program must include at least 10 stretches that will benefit different areas of your body (not
all leg stretches).

1. Quad Stretch (Quad stretch)

2. Spine Curve (Abs stretch)
3. Arm-in-front of Shoulder Stretch (Shoulder)
4. Upward Stretch (Neck/ Shoulder)
5. Sideways Arms Swing (Shoulder)
6. Full Body Stretch *lay on back* (full body)
7. Hip Twist Stretch (Back/ Hips) *have to lay on back*
8. Trunk Rotation (Back, Chest, Abs)
9. Arm Up Upper Body Sideways Stretch (Back, Abs)
10. Lower Back Stretch *sitting* (Lower back)
11. Upper Body Side Stretch *sitting* (Legs, Back)

C. Your program should have at least 3 cardio activities.

1. Running
a. Run for 2 km in 5 mins, do 3 reps
2. Swimming
a. Butterfly, Breaststroke ; 4 laps, do 5 reps for each stroke
3. Jumping Rope
a. Variations (Skier, Cross, Boxer, etc.); 50 jumps, do 4 reps

D. What specific short term and long term goals would you like to attain? Use S.M.A.R.T. criteria
for both.
Specific. Meaningful and Measurable, Action-Oriented, Realistic and Time-bound
Short Term Goal

S- Being able to improve my (normal) push ups

M- Meeting the suggested reps in the allotted sets

A- Strengthening my arms and upper back

R-Ive been doing pushups for the past month now, but modified.

T- By 3 weeks to be to do 5 sets of 30 pushups

Long Term Goal

S- Be able to run longer distances in shorter amount of time

M-Timed goal

A-Running/long distance- cardio

R-I run for leisure, but this time I will have a goal in mind

T- By the end of 10 weeks to be able to run for 10 km in 30- 40 mins