Mrs. Griffin’s Personal

Fitness Plan

January 11, 2012Period 1

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