GOALS:

This would be to improve my performance while carrying daily routines.

Improve self-confidence.
Improve my overall health.
Recuperate my sleeping patterns.
Forget about back pain.
This would help me start living a healthier life style.

Start training as an intermediate in tennis by July 13,2015.

This would be because I want to reincorporate spot in my life style.
Build up a more disciplined personality.
Fun and enjoyment

Help create a much-accomplished portfolio for my college days.

Week one & two.

Through out week one and two my training program will focus:
Aerobic exercise/cardio:
Help slim down and burn the fat
Help when taking up tennis.
Built stamina.
Using all the muscle groups.
Flexibility
Building Strength.

Frequency: Four times a week. (Monday, Wednesday, Friday, Saturday)

Two resting days.
Intensity: 60% of the maximum heart rate.
Time: twenty- thirty minutes of cardio/aerobic training session.
15 minutes for muscle training session.
8-12 weeks.

The Warm-up: Start with a light jog. (5-6 min)

This warms the muscles and makes them much more flexible, lowering the risk of
injury. It increases the heart rate and blood flow as well as make the joins more mobile.
Stretching. (5-6 min/ 10-30 sec each)
Increases the range of movement at the joins, helps stop muscles, tendons and
ligaments fro getting strained.
Stretch name
Neck flexion
Neck side-to-side stretch
Deltoids stretch
Triceps stretch
Shoulder stretch
Pectoral stretch
Bicep Stretch
Supraspinatus stretch
Latissimus dorsi stretch

The movement
Forward, than back
Left, right
Link hands, push elbows together
Pull elbow across and down
Rotate shoulders back and forward
90 and 120 use door or wall
Rotate hands while apart
Push the elbow back // to ground
Hold hands up and move the pelvic side to
side

Body part
Neck
Neck
Deltoids
Triceps
Shoulders
Pectorals
Biceps
Supraspinatus
Latissimus dorsi

Hamstring stretch
Guteal stretch
Quadriceps stretch
Adductor stretch
Gastrocnemius stretch

Straighten one leg bend the otherpush forward

Leg over the other and twist to the opposite
side
One knee bend back and stretch
Keep foot forward pointed, lunge side ways,
one knee bent, back straight.
Knee straight, heel down, push forward

Training activity:
Running ; Yoga ; Cycling ; Pilates ; Tennis.
Cool-Down:
Jogging for at least 5-6 minutes.
Small stretches.

Hamstrings
Guteals
Quadriceps
Adductor
Gastrocnemius

FITNESS
TRAINING
PROGRAM
SUNDAY

MONDAY02

TUES
DAY
03

WEDNESDAY04

THU
RSDA
Y 05

FRIDAY 02

SATURDAY03

10

11

12

13

14

diet

15

16

17

18

19

20

21

journal

Date
March

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23
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---Tennis day---Yoga
10 min light
jogg
15 min of serve
warm up
15 of wall

Breakfastsnack

STARTING DAY 2402

Poached egg, two slices of toast,
23 0233124 4312
orange juice. (Apple and
5 jam)

Lunch-snack

250253126 2602
Pasta with cottage cheese and spinach.
6312
Boiled veggies.
7

The

Dinner

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280283129
Tomato, red pepper, avocado, carrot and
salad, dressed with extra virgin olive oil and

10 min morning
Recov
PE day at school (3/4 cup sunflower Recov
10and
mindried
morning yoga
Cardio day.
seeds, nuts
balsamic vinegar.
yoga
ering
ering
-------------Morning Yoga-------------------------------------10 min morning
Day
---------------------------- Day
yoga
Warm up/stretch apricots)
Warm up/ stretch
---------------------------Berries smoothie. ( cup yogurt,
soup. work outRoasted veggies
(eggplant, zucchini,
20 min 1
ofcup
treadmill1 slice of Albanian pie and carrot
POP Cardio
Warm up/ stretch
Warm up/stretch
15 min of the bicycle
Sets of 10
berries, 1 banana)two slices of
Tomato, cheese, cucumber, salad.
potatoes.) 60 min of Zumba
20 minfrozen
of running
15 min of abs workout
Reps of 3
10 minbread
Full body
day
and cheese.
10 min lower back
Light jog, floor pops, mud
Pilates
runs,
jumping
jacks,
air
Choco cereal and yogurt. --------------Stretch---------Rice & beans
50 g marinated salmon and arugula
10 min of full body
jacks, legs in-n-out,
flexibility
Pilates
burpbees.
(tomato,
cucumber sandwich)
Tomato salad (mix nuts)
+ A green apple
------Stretch------15 min of full body Pilates.
Avocado and egg boat
Lasagna with ragu
A baked ham and avocado toast.
Cool of

(schools sandwich)

Veggies soup

Omelet with spinach31

and tomatoes.
200303131

(celery , carrots and humus)

Fish soup
2
April 1

10 min morning
yoga
----------------------------Warm up/ stretch
20 min of running
10 min Full body

Recov
ering
Day

PE day at school
-------------Morning Yoga--------Warm up/stretch
20 min of treadmill
15 min of the bicycle
15 min of abbs workout

Reove
r Day

Tomato3soup with basil.

10 min morning yoga
-----------------------------Warm up/ stretch
POP Cardio work out
Sets of 10
Reps of 3

Cardio day.
10 min morning
yoga
--------------------------Warm up/stretch
60 min of Zumba
day

tomato,

28
29
30
31
April 1
2
3
4
5

(a toast with jam)

Banana pancakes and a cup of

Fish (mozzarella and tomatoes)

Spaghetti, roasted meet salad.

strawberries

(blueberry tea and an apple)

(a chocolate bar)
A cup of coffee and a croissant

Pizza

A cup of yogurt with strawberries.

Boiled egg with cheese and tomato

Pasta and salad

Bruschetta with tomato, cheese, olive oil and

(a slice of toast with jam)

Choco cereal and yogurt.

A piece of Albanian pie

basil.
Vegan spring rolls

(2 slices of toast with cheese)

Omelet with tomatoes and mushrooms

And mozzarella, salad

-----School menu---

Green salad and salmon

(.)
Yogurt, kiwi, banana granola.

-----School menu-----

Low carb ravioli

(.)
Green smoothies (kiwi, cucumber,

Rice and meatballs

Potatoes puree, orange, pomegranate and

spinach, kale, lemon juice.)

(Blueberry tea with 1 chocolate chip cookie)

green salad dressed with olive oil and

Chocolate bar
Banana nut mug cake.

Grilled veggies

balsamic vinegar.
Red pepper, minced meat and tomatoes tortia.

A cup of coffee and a croissant

Florentine steak
Fish soup

Roasted chicken with mushrooms and arugula

Sea food mix

Chicken breast and polenta.