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My Physical Fitness Plan

NAME: Ashley 3 Week Period: _Saturday, March 15-Friday, April 4_


SMART Goals
Area of Fitness Fitness Test Activity
that will be used to
measure
Activities that will be
used to improve this
area of fitness
(choose 2-3 different
activities)
Goal
(score you hope to
achieve on the next
round of fitness
testing)

Cardio

12 minute run
BEEP test
Running
(around town)
Walking to
school/work
Cross Country
Skiing
35 laps

Muscular Endurance

Push ups
Sit ups
Do work out
videos.
Do push ups
and sits up each
morning and
before bed.
35 push ups
60 sit ups

Fitness Plan Week 1 March 15-21 (You should plan for at least 30, but preferably 60,
minutes of physical activity each day; this is the daily physical activity part of the fitness plan)
Day Area of
Fitness
Activity/
Exercise
Length or
Amount
Activity
/Exercise done
if different than
goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio
Push ups & Sit
ups
Walk around
town
10 push ups
20 sit ups
Half an hour
Yes
Yes
Sun

Muscular
Endurance
Cardio
P90x work out
Run around
town
1 hour

20 minute
No
No
Mon

Muscular
Endurance
Cardio
Push ups & Sit
ups
Walk around
town
15 push ups
30 sit ups
Half an hour
No
No
Tues

Muscular
Endurance
Cardio
P90x work out
Run around
town
1 hour
20 minutes
Yes
Yes
Wed

Muscular
Endurance
Cardio
Push ups & Sit
ups
Walk around
20 push ups
40 sit ups
Half an hour
Yes
Yes
town
Thur

Muscular
Endurance
Cardio
P90x work out
Run around
town
1 hour
20 minutes
Yes
No
Fri, March
21
Muscular
Endurance
Cardio
Push ups & Sit
ups
Walk around
25 push ups
50 sit ups
Half an hour
No
No

Reflection Week 1
1. What parts of your Fitness Plan worked well? Explain.
My fitness plan didnt go as well as I thought it did this week, but I felt I did well
on trying to keep up with my work out schedule.


2. What parts of your Fitness Plan did not go the way you thought? Explain.
My fitness plan at first didnt work out cause I didnt have the p90x cd, and also
had no motivation at the time.


3. Briefly explain how you will adjust your Fitness Plan for the next week?
I will be keeping my Fitness Plan the same for next week since this week didnt
work as I plan it too.


Fitness Plan Week 2 March 22-28 (You should plan for at least 30, but preferably 60,
minutes of physical activity each day; this is the daily physical activity part of the fitness plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio

Push ups &
Sit ups
Walk
around
town
10 push
ups
20 sit ups
Half an
hour
Yes


Yes
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
15 push
ups
30 sit ups
Half an
hour
Yes


No

Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


No
Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
No


No
Thur

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour


20
minutes
No


No
Fri March
28
Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
No


No



Reflection Week 2
1. What parts of your Fitness Plan worked well? Explain.

Everything went well during this fitness plan, for the start of the week I did all the
work outs and running.

2. What parts of your Fitness Plan did not go the way you thought? Explain.
At the end of the week I lost motivation.






Fitness Plan Week 3 March 29-April 4(You should plan for at least 30, but preferably
60, minutes of physical activity each day; this is the daily physical activity part of the fitness
plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio

Push ups &
Sit ups
Walk
around
town
10 push
ups
20 sit ups
Half an
hour
Yes


Yes
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
15 push
ups
30 sit ups
Half an
hour
Yes


No

Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes

Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
No


No
Thur

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour


20
minutes
No


No
Fri April 4 Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
Yes(didnt
do all
pushups
and situps)
no


Reflection Week 3
1. What parts of your Fitness Plan worked well? Explain.
My fitness plan had gone very well at the start of the week, and I was finally getting into
the routine of it. My push-ups and sit-ups were getting way better, and my cardio was
getting better.
2. What parts of your Fitness Plan did not go the way you thought? Explain.
My fitness plan didnt work out so well at the end of the week, I had got busy and had no
time for working out.

3. Briefly explain how you will adjust your Fitness Plan for the next week?
I will adjust my fitness plan by trying to make time for my work outs.














Fitness Plan Week 4 April 5-April 11(You should plan for at least 30, but preferably
60, minutes of physical activity each day; this is the daily physical activity part of the fitness
plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio

Push ups &
Sit ups
Walk
around
town
10 push
ups
20 sit ups
Half an
hour
Yes


Yes
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
15 push
ups
30 sit ups
Half an
hour
Yes


Yes
Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes

Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
No


No
Thur

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour


20
minutes
No


Yes
Fri April
11
Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
Yes

Yes


Reflection Week 4
1. What parts of your Fitness Plan worked well? Explain.
My fitness plan is starting to become one of my routines, and Im beginning to build
strength in each of these works out.
2. What parts of your Fitness Plan did not go the way you thought? Explain.
I feel everything is going well with my Fitness Plan.

3. Briefly explain how you will adjust your Fitness Plan for the next week?
Im going to add arm work outs to my fitness plan next week.
















Fitness Plan Week 5 April 12-April18(You should plan for at least 30, but preferably
60, minutes of physical activity each day; this is the daily physical activity part of the fitness
plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio


Push ups &
Sit ups
Walk
around
town

10 push
ups
20 sit ups
Half an
hour
Yes


Yes
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Arm Work
out (P90x)

1 hour Yes
Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes

Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
No


No
Thur

Muscular
Endurance

Arm Work
out (P90x)
1 hour Yes
Fri April
18
Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
Yes(



Reflection Week 5
1. What parts of your Fitness Plan worked well? Explain.
I felt that the arm work out had went very well for just being my first week of doing it.
And everything else is going as planned.
2. What parts of your Fitness Plan did not go the way you thought? Explain.
Everything went well.
3. Briefly explain how you will adjust your Fitness Plan for the next week?
I am going to leave it as I did this week.

















Fitness Plan Week 6 April 19 April 25(You should plan for at least 30, but
preferably 60, minutes of physical activity each day; this is the daily physical activity part of
the fitness plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio

Push ups &
Sit ups
Walk
around
town
10 push
ups
20 sit ups
Half an
hour
Yes


No
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Arm
Workout
(P90x)
1 hour Yes
Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes

Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
No


Yes
Thur

Muscular
Endurance
Arm
workout
(P90x)
1 hour Yes

Fri April
25
Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
Yes

Yes


Reflection Week 6
1. What parts of your Fitness Plan worked well? Explain.
My fitness plan had gone very well at the start of the week, and I was finally getting into
the routine of it. My push-ups and sit-ups were getting way better, and my cardio was
getting better.
2. What parts of your Fitness Plan did not go the way you thought? Explain.
My fitness plan didnt work out so well at the end of the week, I had got busy and had no
time for working out.

3. Briefly explain how you will adjust your Fitness Plan for the next week?
I will adjust my fitness plan by trying to make time for my work outs.
















Fitness Plan Week 7 April 26 May 2(You should plan for at least 30, but preferably
60, minutes of physical activity each day; this is the daily physical activity part of the fitness
plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio

Push ups &
Sit ups
Walk
around
town
10 push
ups
20 sit ups
Half an
hour
No

No
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Arm
Workout
(P90x)
1 hour No
Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes

Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
No


No
Thur

Muscular
Endurance
Arm
workout
(P90x)
1 hour Yes

Fri May
2nd
Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
Yes

Yes


Reflection Week 7
1. What parts of your Fitness Plan worked well? Explain.
Everything is going well with the fitness plan.
2. What parts of your Fitness Plan did not go the way you thought? Explain.
This week Ive been really busy so I wasnt able to do as much as I did the other
weeks.

3. Briefly explain how you will adjust your Fitness Plan for the next week?
I will be keeping my fitness plan the same.































Fitness Plan Week 8 May 3 May 9(You should plan for at least 30, but preferably
60, minutes of physical activity each day; this is the daily physical activity part of the fitness
plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio

Push ups &
Sit ups
Walk
around
town
10 push
ups
20 sit ups
Half an
hour
Yes


No
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Arm
Workout
(P90x)
1 hour Yes
Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes

Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
No


No
Thur

Muscular
Endurance
Arm
workout
(P90x)
1 hour No

Fri May 9
th
Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
No

No


Reflection Week 8
1. What parts of your Fitness Plan worked well? Explain.
My fitness plan had gone very well at the start of the week, and I was finally getting into
the routine of it. My push-ups and sit-ups were getting way better, and my cardio was
getting better.
2. What parts of your Fitness Plan did not go the way you thought? Explain.
My fitness plan didnt work out so well at the end of the week, I had got busy and had no
time for working out.

3. Briefly explain how you will adjust your Fitness Plan for the next week?
I will adjust my fitness plan by trying to make time for my work outs.
















Fitness Plan Week 9 May 10 May 16(You should plan for at least 30, but preferably
60, minutes of physical activity each day; this is the daily physical activity part of the fitness
plan)
Day Area of
Fitness
Activity
Goal
Length or
Amount
Activity
/Exercise
done if
different
than goal
Did you
complete?
Result?

Sat

Muscular
Endurance
Cardio

Push ups &
Sit ups
Walk
around
town
10 push
ups
20 sit ups
Half an
hour
Yes


Yes
Sun

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes
Mon

Muscular
Endurance
Arm
Workout
(P90x)
1 hour No
Tues

Muscular
Endurance
Cardio
P90x work
out
Run
around
town
1 hour

20
minutes
Yes


Yes

Wed

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
20 push
ups
40 sit ups
Half an
hour
Yes


No
Thur

Muscular
Endurance
Arm
workout
(P90x)
1 hour Yes

Fri May
16
th

Muscular
Endurance
Cardio
Push ups &
Sit ups
Walk
around
town
25 push
ups
50 sit ups
Half an
hour
No

No


Reflection Week 9
1. What parts of your Fitness Plan worked well? Explain.
My fitness plan did way better than last weeks, I actually made time for my fitness plan,
and did most of it.
2. What parts of your Fitness Plan did not go the way you thought? Explain.
Everything went well with my fitness plan.

3. Briefly explain how you will adjust your Fitness Plan for the next week?
I will adjust my fitness plan by trying to make more time for my work outs.