Taylor’s Fitness Plan
My
overall fitness goal: To become faster and more flexible
My height: 5'10'
My starting weight: 145
My starting BMI: 20.6 (healthy)
Summary of my plan:
Because I want to improve my speed, I will go running everyday that
I don't have soccer conditioning, and to improve my flexibility, I
will stretch every other day for 15 minutes, and to improve my upper
body strength, I will go lifting with my friend, and regularly do
push ups, sit ups, and pull ups.
Weekly Exercise Plan:
Day
|
Type of activity (cardio, strength training,
flexibility)
|
Specific activities (can put more than one
option to choose from each week)
|
Length of time
|
Intensity
|
Sunday |
Day Off |
|
|
|
Monday |
Cardio, Strength training |
Soccer conditioning (sprints, weights, cross-fit, running) |
2 hours 15 minutes |
Heavy
|
Tuesday |
Flexibility, Strength training, Cardio |
Stretching, weight lifting with my friend, 8 mile run on path
by my house. |
2 hours 15 minutes |
Moderate
|
Wednesday |
Cardio, Strength training |
Soccer conditioning (sprints, weights, cross-fit, running) |
2 hours 15 minutes |
Heavy
|
Thursday |
Flexibility, Cardio |
Stretching, 8 mile run on path in my area. |
1 hour 15 minutes
|
Moderate-Heavy |
Friday |
Cardio, Strength training |
Soccer conditioning (sprints, weights, cross-fit, running) |
2 hours 15 minutes |
Heavy
|
Saturday |
Strength training, cardio, Flexibility |
Weight lifting with my friend, 8 mile run on path in my area. |
2 hours 15 minutes |
Heavy
|
Totals:
|
Cardio x6
Strength training x5
Flexibility x3 |
|
11 hours 30 minutes / week |
|
Nutrition
Goals
I will eat:
- One apple a day
- Two servings of vegetables a day
- 10 glasses of water a day
- Less than 1 cup of sugar a day
- Two servings of dairy a day
I will not eat:
- Candy
- Soda
- Cake
- Fast food
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