5 Week exercise plan

Exercise Science Exercise Plan

(Regular version)

My 5 week exercise plan is focused mainly on core and leg strength; however it is not limited to those focuses areas. I also Work on flexibility and General muscular endurance, strength and cardio to establish a balanced body.  I switch up my days, keeping weeks a little different so I do not adjust to one particular way. I will record a mini fins test before the third week and the after the 6th week to see if my workout is effective towards my goals. My fitness testing will be based on a wall sit, plank and sprinting until exhaustion.  Both the wall sit and plank will be evaluated by time and my sprint by time and heart rate (which should be near max / zone 5).I customized my plan to suite my needs in regards to my lifestyle of attending -school, work and other outer activity’s.

(My guidelines)

To meet my goals I have designed a plan were in a seven day week three of the days are vigorous intense, two are  moderate light workouts  and last two break days which still include stretching ( 10 minute minimum.)For vigorous workouts I plan to do both on and .off for a longer period of time as well as continuous for short period of time. Exercises such as

• Hill runs
• Nike fit training app]
• Stair climbing ( fast pace)
• Bikes (gym )

For mild to light exercising I plan on going on jogs, doing light weights with rep and core activity’s which can be used overly repeated Exercises such as :

• Jogs
• Elliptical at the gym
• Bikes (gym)
• Nike fit app
• Swimming

Light/Break:

I can focus on stretching. I own a book full of stretches and I will complete an assortment of them as well as prior and post workouts.
So far

(1)Date	17/11/14	18/11/14	19/11/14	20/11/14	21/11/14	22/11/14	23/11/14
Exercise	pond run 1min on 1mn off	N/A	Hill run 152nd 10 Up	Gym ecliptical Plank & other exersises	Strait lunges	5Km jog	break
Intensity level	4	N/A	5	3	4	3	N/A
Area worked	cardiovascular endurancen	N/A	leg srengh	cardiovascular endurance
Duration	28 minutes	N/A	19:51	40 min	26 min	35	10 minimm
Feedback	Felt the lactic Acid burning Kept going 4.62 KM	did not arrive home till 11:30 PM (KPU)	Did very good. Pushed self felt like vomit  but later in the day felt randomly happy.	been a while since used elliptical put resistance	will Do at home push self		going to do stretches from book
Goal	Running at a Faster pace Enduring the burn	Exercise on tuesday mornings	10 laps in 16;30  min get 10 laps faster untill short time then increase	45 min next time.	make it harder	difr