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July 1, 2015 - Monday

Flexibility: Stretch legs before biking


Aerobic: Biking on a trail for a long period of time on different terrain and slopes
Frequency: Go for a bike ride every monday
Intensity: Casual
Time: 2 hour in the evening

July 2, 2015 - Tuesday


Flexibility: Stretch all muscles to prevent being sore after workout at fitness center
Warm Up: Start with low weights on the machines
Progression: Increase weight after warm up and increase weight overtime with every visit to
the center
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Focus on legs, back and shoulders

July 3, 2015 - Wednesday


Specificity: Increase stamina by doing cardiovascular activities
Aerobic: Take dog for a walk around town
Frequency: Once a week
Time: 1 hours or until dog is tired

July 4, 2015 - Thursday


Flexibility: Stretch legs to allow them to go through full running motion
Specificity: Test stamina and increase Anaerobic ability
Anaerobic: Set treadmill to do short high intensity bursts
Overload: Work harder than a usual treadmill run
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Intensity: High

July 5, 2015 - Friday


REST DAY

July 6, 2015 - Saturday


Warm Up: Start with free weights then move to machines and heavier weight
Progression: Increase weight every visit to build muscle
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Work on chest, triceps and biceps

July 7, 2015 - Sunday


Aerobic: Play casual soccer with friends at park
Intensity: Low but still tiring
Time: All afternoon
July 8, 2015 - Monday
Flexibility: Stretch legs before biking
Aerobic: Biking in town for a short period of time on sidewalk and road
Frequency: Go for a bike ride every monday
Intensity: Low
Time: 30 minutes

July 9, 2015 - Tuesday


Flexibility: Stretch muscles to prevent being sore after workout
Warm Up: Start with low weights on the machines
Progression: Increase weight after warm up and increase weight every visit
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Focus on Back and Abs

July 10, 2015 - Wednesday


Aerobic: Play competitive game of soccer with friends
Intensity: Medium, a lot of running
Specificity: Cardiovascular
Time: Noon until 3pm

July 11, 2015 - Thursday


Flexibility: Stretch legs to allow them to go through full running motion
Specificity: Train Anaerobic ability
Aerobic: Set treadmill to constant speed
Time: Run for 20 mins
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Intensity: High

July 12, 2015 - Friday


Specificity: Increase stamina by doing cardiovascular activities
Aerobic: Take dog for a walk through neighborhood
Frequency: Once a week
Time: 30 mins or until dog is tired

July 13, 2015 - Saturday


Warm Up: Start with machines and normal weight
Cool Down: End with free weights and low intensity
Progression: Increase weight every visit to build muscle
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Work on chest, triceps and biceps

July 14, 2015 - Sunday


REST DAY
July 15, 2015 - Monday
Flexibility: Stretch legs before biking
Specificity: Maintain stamina for cardiovascular
Aerobic: Biking on a trail for a long period of time on different terrain and slopes
Frequency: Go for a bike ride every monday
Intensity: Casual
Time: 2 hour in the morning

July 16, 2015 - Tuesday


Flexibility: Stretch arms and legs to prevent tense muscles
Warm Up: Start with low weights on the machines
Progression: Increase weight after warm up to a medium weight and increase weight every
visit
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Focus on Legs and Abs

July 17, 2015 - Wednesday


Specificity: Increase stamina by doing cardiovascular activities
Aerobic: Take dog for a walk around town
Frequency: Once a week
Time: 1 hours or until dog is tired

July 18, 2015 - Thursday


Warm Up: Start with machines and normal weight
Cool Down: End with free weights and small stretches
Progression: Increase weight every visit to build muscle
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Work on chest, triceps and biceps

July 19, 2015 - Friday


REST DAY

July 20, 2015 - Saturday


Flexibility: Stretch legs to allow them to go through full running motion
Specificity: Test stamina and increase Anaerobic ability
Anaerobic: Set treadmill to do short high intensity bursts
Overload: Work harder than a usual treadmill run
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Intensity: High

July 21, 2015 - Sunday


REST DAY
July 22, 2015 - Monday
Flexibility: Stretch legs before biking
Aerobic: Biking in town for a long period of time on a bike trail
Frequency: Go for a bike ride every monday
Intensity: Medium
Time: 2 hours

July 23, 2015 - Tuesday


Flexibility: Stretch all muscles to prevent being sore after workout
Warm Up: Start with low weights on the machines
Progression: Increase weight after warm up and increase weight overtime with every visit
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Focus on legs, back and shoulders

July 24, 2015 - Wednesday


Aerobic: Play casual game of basketball with friends
Intensity: Low
Time: 1 hour at lunch

July 25, 2015 - Thursday


Flexibility: Stretch all muscles so they are not sore afterwards
Warm Up: Start with low weights on the machines
Progression: Increase weight after warm up and increase weight overtime with every
Cool Down: End with free weights
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Focus on legs, back and shoulders

July 26, 2015 - Friday


Specificity: Increase stamina by doing cardiovascular activities
Flexibility: Do really quick leg stretch
Aerobic: Take dog for a walk through neighborhood and park
Frequency: Once a week
Time: 50 mins or until dog is tired

July 27, 2015 - Saturday


Flexibility: Stretch legs to allow them to go through full running motion
Specificity: Train Anaerobic ability
Aerobic: Set treadmill to constant speed
Time: Run for 24 mins
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Intensity: High
July 28, 2015 - Sunday
REST DAY

July 29, 2015 - Monday


Aerobic: Take dog for a walk on a nature trail
Frequency: Once
Time: 1 hours
Intensity: Very Low

July 30, 2015 - Tuesday


Flexibility: Stretch Legs and arms so they don't lock up
Warm Up: Start with free weights
Progression: Increase weight after warm up and increase weight overtime with every
Cool Down: End with low weight on machines
Frequency: Visit the fitness center every Tuesday, Thursday, and Saturday
Type: Focus on legs, back and shoulders

July 31, 2015 - Wednesday


Warm up: Practice moving and shooting the ball
Aerobic: Play casual soccer with friends at park
Intensity: Medium
Time: Evening