The following workout is approximately thirty minutes in length. The warm up is an elevated walk and the cool down is a series of stretches, while the workout itself consists of three circuits. Each circuit is to be repeated three times and includes three exercises. There isn't a set number of reps for the exercises but rather how many reps can be completed in the set time limit. For weighted exercises (w/dumbell), I would personally use a fifteen pound weight. Warm Up (5 min) ❏ Elevated Walk Circuit 1 (Repeat 3 times) (7.5 min) ❏ High Knees (60 sec)
❏ Weighted Squat (w/dumbell)(30 sec) ❏ Reverse Lunge Press (w/dumbell)(60 sec) Circuit 2 (Repeat 3 times) (7.5 min) ❏ Sumo Squat (w/dumbell)(40 sec) ❏ Deadlift (w/dumbell)(45 sec) ❏ Side Lunge (w/dumbell)(60 sec) Circuit 3 (Repeat 3 times) (8 min) ❏ Plank Jacks (60 sec) ❏ Bicep Curls (60 sec) ❏ Russian Twists (45 sec) Cool Down (5 min) ❏ Side Neck Stretch (60 sec) ❏ Shoulder Stretch (60 sec) ❏ Standing Toe Touches (60 sec) ❏ Quad Stretch (60 sec) ❏ Kneeling Hip Flexor (60 sec) Benefits of the Exercise Program 5. Explain how your exercise program applies to #2. ❏ Blood Pressure : Blood pressure can be reduced and improved through regular physical activity. My exercise program consists of workouts scheduled regularly throughout the week for a total of three or four workouts. ❏ VO 2 Max : The body’s VO 2 max levels can be improved through high intensity exercise that allows the body to access both the anaerobic and aerobic systems. My workout plan incorporates exercises of varying intensity throughout the week. For example, workouts such as HIIT or CrossFit are high intensity, while spinning and interval running combine both high and low intensities. ❏ Red Blood Cells : Regular exercise will produce an increase in Hematocrit or the percentage of red blood cells in the body. As mentioned above, my exercise program consists of regular exercise throughout the week with three to four workouts scheduled per week. ❏ Intermuscular Coordination : Intermuscular coordination may be improved through the repetition of certain exercises, so the muscles can better adapt to performing specific movements. My exercise program aims to improve intermuscular coordination through the repetition of certain movements and exercises. There are some movements throughout the program that are not repeated very often, while their are others that are scheduled at least twice a week in order to improve performance. For example, planks, jump rope, burpees, push ups.
❏ Intramuscular Coordination : Intramuscular coordination may also be improved through repetition and frequent training. As mentioned above, there are several movements that are included throughout the exercise program multiple times. Practicing the movement frequently will allow the body to improve the coordination and efficiency of the muscles involved.
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- Fall '19
- Physical exercise