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Intensity:
Cardiovascular - Moderate to Vigorous: Starting at 5mph/incline level 5, increase speed 5.5
/incline 5.5 continue to increase speed/ incline every 5 mins
Muscular Strength/Endurance- Moderate: increase weight with every set of reps by 5- 10lbs
Flexibility Moderate
Time:
Cardiovascular 30- 45 minutes on: Monday Wednesday
Muscular Strength/Endurance 30- 45 mins 3 set of 8-15 reps Mondays, Wednesday, and
Friday
Flexibility: 5-10 minutes
Type:
Cardiovascular Start of walking on treadmill for 45 minutes starting at 5mph/incline level 5
and increase speed 5.5/incline 5.5 level continue to increase speed/incline every 5 minutes
Muscular Strength/Endurance Body weight and Weight lifting with dumb-bells (in Dorm
room or Fitness Center)
Day 1 Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank
with leg raises, Set-ups increasing by 5-10lbs with 3 set of 8-15 rep, Set-ups
Day 2 Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank
with leg raises, Set-ups increasing by 5-10lbs with 3 set of 8-15 rep, Set-ups
Day 3 Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank
with leg raises, Set-ups increasing by 5-10lbs with 3 set of 8-15 rep, Set-ups
Flexibility:
Day 1: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down-
ward dog, Cobra, sit and reach 10 mins
Day 2: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down-
ward dog, Cobra, sit and reach 10 mins
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 2
Day 3: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down-
ward dog, Cobra, sit and reach 10 mins
Progression:
Cardiovascular: 1 mile to 5 mile (6 week progression)
Muscular Strength/Endurance: Lifting dumb-bells starting at 20lbs to 100lbs (6 week
progression)
Flexibility Stretch further pass toes, bend over touch floor with palms of hand without
bending knees, Stretching arm across chest without bending elbow, arms behind back without
bending arm
Regularity
Cardiovascular: 3 days a week in the morning
Week 1: Monday: Run 1 mile, Wednesday: Run 2 mile
Week 2: Monday: Run 1 mile, Wednesday: Run 2 mile,
Week 3: Monday: Run 2 miles, Wednesday: Run 3 miles,
Week 4: Monday: Run 2 miles, Wednesday: Run 3 miles,
Week 5: Monday: Run 3 miles, Wednesday: Run 4 miles,
Week 6: Monday: Run 4 miles, Wednesday: Run 5 miles.
Muscular Strength/Endurance: 3 days a week 60 sec rest period between each exercise
Week 1: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-
ups, Plank with leg raises, Sit-ups 45 mins Wed: Lunges, Decline pushups, Step ups, Push-up
Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit-ups 45 mins
Week 2: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-
ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-up
Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 3: Mon: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip
Push-ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-
up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 4: Mon: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip
Push-ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-
up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 5: Mon: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip
Push-ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-
up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 3
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 6: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-
ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-up
Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Overload:
Cardiovascular:
Week 1: Monday: Run 1 mile, speed 5/incline 5 Wednesday: Run 2 mile, speed 5/incline 5
Week 2: Monday: Run 1 mile, speed 6/incline 6, Wednesday: Run 2 mile, speed 6/incline 6
Week 3: Monday: Run 2 miles, speed 6.5/incline 6.5, Wednesday: Run 3 miles, speed 7/incline
7
Week 4: Monday: Run 2 miles, speed 7.5/incline 7.5, Wednesday: Run 3 miles, speed 8/incline
8,
Week 5: Monday: Run 3 miles speed 8.5/incline 8.5, Wednesday: Run 4 miles, speed 9/incline
9,
Week 6: Monday: Run 4 miles speed 9/incline 9, Wednesday: Run 5 miles, speed 9.5/incline
9.5
rep 1st set lbs 35 reps, 2nd set 40lbs 12 reps, 3rd set 45lbs 8 reps, Set-ups 70 in 60 seconds Fri:
Lunges, Decline pushups 60 in 60 sec, Step ups, Push-up Row, Pull-ups 50 in 60 secs, Close
grip Push-ups 60 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15 rep 1st
set lbs 35 reps, 2nd set 40lbs 12 reps, 3rd set 45lbs 8 reps, Set-ups 70 in 60 seconds
Week 5: Mon: Lunges, Decline pushups 70 in 60 sec, Step ups, Push-up Row, Pull-ups 60 in 60
sec, Closegrip Push-ups 70 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of
8-15 rep 1st set lbs 40 reps, 2nd set 45lbs 12 reps, 3rd set 50lbs 8 reps, Set-ups 90 in 60 seconds
Wed Lunges, Decline pushups 70 in 60 sec, Step ups, Push-up Row, Pull-ups 60 in 60 sec,
Closegrip Push-ups 70 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15
rep 1st set lbs 40 reps, 2nd set 45lbs 12 reps, 3rd set 50lbs 8 reps, Set-ups 90 in 60 seconds Fri:
Lunges, Decline pushups 70 in 60 sec, Step ups, Push-up Row, Pull-ups 60 in 60 sec, Closegrip
Push-ups 70 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15 rep 1st set
lbs 40 reps, 2nd set 45lbs 12 reps, 3rd set 50lbs 8 reps, Set-ups 90 in 60 seconds
Week 6: Mon: Lunges, Decline pushups 80 in 60 sec, Step ups, Push-up Row, Pull-ups 70 in 60
sec, Closegrip Push-ups 80 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of
8-15 rep 1st set lbs 45 reps, 2nd set 50lbs 12 reps, 3rd set 60lbs 8 reps, Set-ups 100 in 60 seconds
Wed: Lunges, Decline pushups 80 in 60 sec, Step ups, Push-up Row, Pull-ups 70 in 60 secs,
Closegrip Push-ups 80 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15
rep 1st set lbs 45 reps, 2nd set 50lbs 12 reps, 3rd set 60lbs 8 reps, Set-ups 100 in 60 seconds Fri:
Lunges, Decline pushups 80 in 60 sec, Step ups, Push-up Row, Pull-ups 70 in 60 sec, Closegrip
Push-ups 80 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15 rep 1st set
lbs 45 reps, 2nd set 50lbs 12 reps, 3rd set 60lbs 8 reps, Set-ups 100 in 60 seconds
Flexibility:
Week 1: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 2: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 3: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 4: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 5: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 6
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 6: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Specificity
Cardiovascular: Running will help with weight loss, giving more definition to leg muscles, and
help with the pick-up football game.
Muscular Strength/Endurance: Lifting will build his core muscles and leg muscles to help
with my strength/endurance and give more definition to core muscles. Will help with the pick up
football game.
Flexibility: These stretches will help with the stride of the run and prevent injury of muscles and
joints.