FITNESS BASICS
F.I.T.T. FORMULA
F=FREQUENCY: MOST DAYS OF THE WEEK
I=INTENSITY: 60-85% HR MAX (220-AGE=HRMAX)
T=TIME: 30-60 MIN/DAY
T=TYPE: CARDIOVASCULAR CROSSTRAINING, STRENGTH TRAINING, & STRETCHING
MONDAY: CARDIO= 30 MIN. BRISK WALK
STRENGTH=LEGS & SHOULDERS
LEGS (3 SETS OF 12 REPETITIONS) SHOULDERS
PLIE SQUATS OVERHEAD PRESS
SQUAT W/SIDE LEG LIFT HULA HOOPS
LUNGE W/GLUTE LIFT REVERSE GRIP ROWS
STANDING CALF RAISES
TUESDAY: CARDIO= 45 MIN.
3 MIN FAST/SLOW INTERVALS
WEDNESDAY: CARDIO= SAME AS MONDAY
STRENGTH=BACK & BICEPS
BACK BICEPS
LAT PULLS BICEP CURLS
SEATED ROW HAMMER CURL RUNS
HYPEREXTENSIONS
THURSDAY: CARDIO= SAME AS TUESDAY
FRIDAY: CARDIO= SAME AS FRIDAY
STRENGTH=CHEST & TRICEPS
CHEST TRICEPS
MODIFIED PUSH UPS OVERHEAD EXTENSIONS
FLYS KICKBACKS
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