Design a physical activity plan for three weeks.
Must consist of three (3) consecutive weeks.
There should be at least three (3) separate days each week depicting the exercises, repetitions, sets, weights and/or time participating in the sport. Nine (9) total workouts will be submitted, 3 workouts for every week.
Each workout must include at least two (2) health related components of fitness (cardiorespiratory fitness, muscular strength, muscular endurance and flexibility).
As your physical activity class performs a warm-up and cool down, this assignment will require this as well. Include a specific warm-up and cool down based on the activities performed. For example- if your activity is running, include a warmup that is specific to running.
Week 1:
Day 1:
- Jogging for 20 minutes (cardiorespiratory fitness)
- Bodyweight squats: 3 sets of 15 reps (muscular endurance)
- Plank: 3 sets of 30 seconds (core strength)
Warm-up: 5 minutes of dynamic stretches
Cool down: 5 minutes of stretching
Day 2:
- Cycling for 30 minutes (cardiorespiratory fitness)
- Push-ups: 3 sets of 10 reps (muscular strength)
- Lunges: 3 sets of 12 reps each leg (muscular endurance)
Warm-up: 5 minutes of light cycling
Cool down: 5 minutes of stretching
Day 3:
- Yoga for 45 minutes (flexibility)
- Deadlifts with dumbbells: 3 sets of 12 reps (muscular strength)
- Plank with shoulder taps: 3 sets of 10 taps each side (core strength)
Warm-up: 5 minutes of deep breathing exercises
Cool down: 5 minutes of relaxation poses
Week 2:
Day 1:
- High-intensity interval training (HIIT) for 20 minutes (cardiorespiratory fitness)
- Weighted squats: 3 sets of 12 reps (muscular strength)
- Russian twists with a medicine ball: 3 sets of 15 reps each side (core strength)
Warm-up: 5 minutes of dynamic warm-up exercises
Cool down: 5 minutes of stretching
Day 2:
- Swimming for 30 minutes (cardiorespiratory fitness)
- Pull-ups: 3 sets of 8 reps (muscular strength)
- Plank with leg lifts: 3 sets of 12 reps each side (core strength)
Warm-up: 5 minutes of swimming drills
Cool down: 5 minutes of leisurely swimming
Day 3:
- Pilates for 45 minutes (flexibility)
- Bicep curls with resistance bands: 3 sets of 15 reps (muscular endurance)
- Side planks: 3 sets of 30 seconds each side (core strength)
Warm-up: 5 minutes of Pilates warm-up exercises
Cool down: 5 minutes of stretching
Week 3:
Day 1:
- Jump rope for 20 minutes (cardiorespiratory fitness)
- Chest presses with dumbbells: 3 sets of 12 reps (muscular strength)
- Bicycle crunches: 3 sets of 20 reps each side (core strength)
Warm-up: 5 minutes of jump rope drills
Cool down: 5 minutes of stretching
Day 2:
- Tennis for 30 minutes (cardiorespiratory fitness)
- Tricep dips: 3 sets of 12 reps (muscular endurance)
- Superman exercise: 3 sets of 15 reps (core strength)
Warm-up: 5 minutes of tennis drills
Cool down: 5 minutes of stretching
Day 3:
- Hiking for 45 minutes (flexibility)
- Step-ups onto a bench: 3 sets of 15 reps each leg (muscular endurance)
- Plank with side plank rotations: 3 sets of 10 rotations each side (core strength)
Warm-up: 5 minutes of walking warm-up
Cool down: 5 minutes of stretching and deep breathing exercises.