The knowledge article for this lesson contains a sample fitness program and of exercises that you can include in your fitness program. Use the provided table to design an exercise program to match your personal fitness goals. Each day should include at least 60 minutes of physical activity. Once you’ve established a routine, perform the exercises in day 1 of your routine. Then answer the remaining questions for this activity.
Day 1 (Strength and Cardio Focus):
- 5-minute warm-up (jogging, jumping jacks, dynamic stretches)
- 20-minutes of strength training (push-ups, squats, lunges, plank, tricep dips)
- 30-minute brisk walk, jog, or bike ride
- 5-minute cool-down (walking, static stretches)
Day 2 (Flexibility and Balance Focus):
- 5-minute warm-up (jogging, jumping jacks, dynamic stretches)
- 30-minute yoga or pilates session (sun salutations, warrior poses, balancing poses)
- 20-minute brisk walk or light cardio (swimming or dancing)
- 5-minute cool-down (walking, static stretches)
Day 3 (HIIT and Strength Focus):
- 5-minute warm-up (jogging, jumping jacks, dynamic stretches)
- 20-minute HIIT workout (high knees, burpees, mountain climbers, alternating lunges)
- 20-minute strength training (shoulder press, bicep curls, deadlifts, step-ups)
- 15-minute brisk walk or light cardio (jogging or swimming)
- 5-minute cool-down (walking, static stretches)
Day 4 (Rest or Active Recovery):
- 60-minute light activity like walking or stretching
Day 5 (Strength and Cardio Focus):
- Same as Day 1
Day 6 (Flexibility and Balance Focus):
- Same as Day 2
Day 7 (HIIT and Strength Focus):
- Same as Day 3
Perform the exercises in Day 1 of your routine:
- Warm-up: Jog in place or do jumping jacks for 5 minutes
- Strength Training:
- Push-ups: 3 sets of 10 repetitions
- Squats: 3 sets of 15 repetitions
- Lunges: 3 sets of 10 repetitions each leg
- Plank: Hold for 30 seconds to 1 minute (as per your capability)
- Tricep Dips: 3 sets of 10 repetitions
- Cardio: 30-minute brisk walk, jog, or bike ride
- Cool-down: 5-minute walk and static stretches (hamstrings, quadriceps, shoulders, triceps)