Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 1

Carls Fitness and Exercise Plan

I am prescribing cardiovascular 2 time a week, such as running to help with weight loss and
help build muscle when Carl is lifting not to gain bulk but to start getting lean muscle and
definition. Carl is not over weight his BMI is 25, which I would like to keep him at that level, but
with more muscle and less fat. We are using the treadmill to monitor Carls EIA. The weight
lifting I have prescribe can be performed in the Carls dorm room or at the fitness center since he
doesnt have a lot of time to go to the fitness center and his friends can join him as well.
Frequency:
Cardiovascular 2 times a week on Treadmill to monitor EIA
Muscular Strength/Endurance - 3 days a week alternating days
Flexibility- 3 days a week after muscular strengthen/endurance

Intensity:
Cardiovascular - Moderate to Vigorous: Starting at 5mph/incline level 5, increase speed 5.5
/incline 5.5 continue to increase speed/ incline every 5 mins
Muscular Strength/Endurance- Moderate: increase weight with every set of reps by 5- 10lbs
Flexibility Moderate

Time:
Cardiovascular 30- 45 minutes on: Monday Wednesday
Muscular Strength/Endurance 30- 45 mins 3 set of 8-15 reps Mondays, Wednesday, and
Friday
Flexibility: 5-10 minutes

Type:
Cardiovascular Start of walking on treadmill for 45 minutes starting at 5mph/incline level 5
and increase speed 5.5/incline 5.5 level continue to increase speed/incline every 5 minutes

Muscular Strength/Endurance Body weight and Weight lifting with dumb-bells (in Dorm
room or Fitness Center)
Day 1 Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank
with leg raises, Set-ups increasing by 5-10lbs with 3 set of 8-15 rep, Set-ups
Day 2 Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank
with leg raises, Set-ups increasing by 5-10lbs with 3 set of 8-15 rep, Set-ups
Day 3 Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank
with leg raises, Set-ups increasing by 5-10lbs with 3 set of 8-15 rep, Set-ups

Flexibility:
Day 1: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down-
ward dog, Cobra, sit and reach 10 mins
Day 2: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down-
ward dog, Cobra, sit and reach 10 mins
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 2

Day 3: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down-
ward dog, Cobra, sit and reach 10 mins

Progression:
Cardiovascular: 1 mile to 5 mile (6 week progression)
Muscular Strength/Endurance: Lifting dumb-bells starting at 20lbs to 100lbs (6 week
progression)
Flexibility Stretch further pass toes, bend over touch floor with palms of hand without
bending knees, Stretching arm across chest without bending elbow, arms behind back without
bending arm

Regularity
Cardiovascular: 3 days a week in the morning
Week 1: Monday: Run 1 mile, Wednesday: Run 2 mile
Week 2: Monday: Run 1 mile, Wednesday: Run 2 mile,
Week 3: Monday: Run 2 miles, Wednesday: Run 3 miles,
Week 4: Monday: Run 2 miles, Wednesday: Run 3 miles,
Week 5: Monday: Run 3 miles, Wednesday: Run 4 miles,
Week 6: Monday: Run 4 miles, Wednesday: Run 5 miles.

Muscular Strength/Endurance: 3 days a week 60 sec rest period between each exercise
Week 1: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-
ups, Plank with leg raises, Sit-ups 45 mins Wed: Lunges, Decline pushups, Step ups, Push-up
Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit-ups 45 mins
Week 2: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-
ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-up
Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 3: Mon: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip
Push-ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-
up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 4: Mon: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip
Push-ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-
up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 5: Mon: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip
Push-ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-
up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 3

Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins
Week 6: Mon: Lunges, Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-
ups, Plank with leg raises, Set-ups 45 mins Wed Lunges, Decline pushups, Step ups, Push-up
Row, Pull-ups, Closegrip Push-ups, Plank with leg raises, Sit-ups 45 mins, Fri: Lunges,
Decline pushups, Step ups, Push-up Row, Pull-ups, Closegrip Push-ups, Plank with leg raises,
Sit- ups 45 mins

Flexibility: 3 days a week after muscular strengthen/endurance training

Week 1: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach, 10 mins Wed: Reverse lunge, Lateral lunge, Pull arm
across chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach 10 mins Fri:
Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog,
Cobra, sit and reach 10 mins
Week 2: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach, 10 mins Wed: Reverse lunge, Lateral lunge, Pull arm
across chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach, 10 mins Fri:
Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog,
Cobra, sit and reach, 10 mins
Week 3: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach, 10 mins Wed: Reverse lunge, Lateral lunge, Pull arm
across chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach, 10 mins Fri:
Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog,
Cobra, sit and reach, 10 mins
Week 4: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach, 10 mins Wed: Reverse lunge, Lateral lunge, Pull arm
across chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach, 10 mins Fri:
Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog,
Cobra, sit and reach, 10 mins
Week 5: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach, 10 mins Wed: Reverse lunge, Lateral lunge, Pull arm
across chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach, 10 mins Fri:
Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog,
Cobra, sit and reach, 10 mins
Week 6: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach, 10 mins Wed: Reverse lunge, Lateral lunge, Pull arm
across chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach, 10 mins Fri:
Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog,
Cobra, sit and reach, 10 mins.
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 4

Overload:
Cardiovascular:
Week 1: Monday: Run 1 mile, speed 5/incline 5 Wednesday: Run 2 mile, speed 5/incline 5
Week 2: Monday: Run 1 mile, speed 6/incline 6, Wednesday: Run 2 mile, speed 6/incline 6
Week 3: Monday: Run 2 miles, speed 6.5/incline 6.5, Wednesday: Run 3 miles, speed 7/incline
7
Week 4: Monday: Run 2 miles, speed 7.5/incline 7.5, Wednesday: Run 3 miles, speed 8/incline
8,
Week 5: Monday: Run 3 miles speed 8.5/incline 8.5, Wednesday: Run 4 miles, speed 9/incline
9,
Week 6: Monday: Run 4 miles speed 9/incline 9, Wednesday: Run 5 miles, speed 9.5/incline
9.5

Muscular Strength/Endurance: Resting 60 second between exercise

Week 1: Mon: Lunges, Decline pushups 30 in 60 sec, Step ups, Push-up Row, Pull-ups 25 in 60
seconds, Closegrip Push-ups 30 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3
set of 8-15 rep 1st set lbs 20 reps, 2nd set 25lbs 12 reps, 3rd set 30lbs 8 reps, Set-ups 50 in 60
seconds Wed: Lunges, Decline pushups 30 in 60 sec, Step ups, Push-up Row, Pull-ups 25 in 60
seconds, Closegrip Push-ups 30 in 60 seconds, Plank with leg raises, increasing by 5-10lbs with
3 set of 8-15 rep 1st set lbs 20 reps, 2nd set 25lbs 12 reps, 3rd set 30lbs 8 reps, Set-ups 50 in 60
seconds Fri: Lunges, Decline pushups 30 in 60 sec, Step ups, Push-up Row, Pull-ups 25 in 60
second, Closegrip Push-ups 30 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set
of 8-15 rep 1st set lbs 20 reps, 2nd set 25lbs 12 reps, 3rd set 30lbs 8 reps, Set-ups 50 in 60 seconds
Week 2: Mon: Lunges, Decline pushups 40 in 60 sec, Step ups, Push-up Row, Pull-ups 30 in 60
sec, Closegrip Push-ups 40 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of
8-15 rep 1st set lbs 25 reps, 2nd set 30lbs 12 reps, 3rd set 35lbs 8 reps, Set-ups 60 in 60 seconds
Wed: Lunges, Decline pushups 40 in 60 sec, Step ups, Push-up Row, Pull-ups 30 in 60 sec,
Closegrip Push-ups 40 in 60m sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-
15 rep 1st set lbs 25 reps, 2nd set 30lbs 12 reps, 3rd set 35lbs 8 reps, Set-ups 60 in 60 seconds
Fri: Lunges, Decline pushups 40 in 60 sec, Step ups, Push-up Row, Pull-ups 30 in 60 sec,
Closegrip Push-ups 40 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15
rep 1st set lbs 25 reps, 2nd set 30lbs 12 reps, 3rd set 35lbs 8 reps, Set-ups 60 in 60 seconds
Week 3: Mon: Lunges, Decline pushups 50 in 60 sec, Step ups, Push-up Row, Pull-ups 40 in 60
sec, Closegrip Push-ups 50 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of
8-15 rep 1st set lbs 30 reps, 2nd set 35lbs 12 reps, 3rd set 40lbs 8 reps, Set-ups 70 in 60 seconds
Wed: Lunges, Decline pushups 50 in 60 sec, Step ups, Push-up Row, Pull-ups 40 in 60 secs,
Closegrip Push-ups 50 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15
rep 1st set lbs 30 reps, 2nd set 35lbs 12 reps, 3rd set 40lbs 8 reps, Set-ups 70 in 60 seconds Fri:
Lunges, Decline pushups 50 in 60 sec, Step ups, Push-up Row, Pull-ups 40 in 60 sec, Closegrip
Push-ups 50 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15 rep 1st set
lbs 30 reps, 2nd set 35lbs 12 reps, 3rd set 40lbs 8 reps, Set-ups 70 in 60 seconds
Week 4: Mon: Lunges, Decline pushups 60 in 60 sec, Step ups, Push-up Row, Pull-ups 50 in 60
sec, Closegrip Push-ups 60 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of
8-15 rep 1st set lbs 35 reps, 2nd set 40lbs 12 reps, 3rd set 45lbs 8 reps, Set-ups 80 in 60 seconds
Wed: Lunges, Decline pushups 60 in 60 sec, Step ups, Push-up Row, Pull-ups 50 in 60 sec,
Closegrip Push-ups 60 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 5

rep 1st set lbs 35 reps, 2nd set 40lbs 12 reps, 3rd set 45lbs 8 reps, Set-ups 70 in 60 seconds Fri:
Lunges, Decline pushups 60 in 60 sec, Step ups, Push-up Row, Pull-ups 50 in 60 secs, Close
grip Push-ups 60 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15 rep 1st
set lbs 35 reps, 2nd set 40lbs 12 reps, 3rd set 45lbs 8 reps, Set-ups 70 in 60 seconds
Week 5: Mon: Lunges, Decline pushups 70 in 60 sec, Step ups, Push-up Row, Pull-ups 60 in 60
sec, Closegrip Push-ups 70 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of
8-15 rep 1st set lbs 40 reps, 2nd set 45lbs 12 reps, 3rd set 50lbs 8 reps, Set-ups 90 in 60 seconds
Wed Lunges, Decline pushups 70 in 60 sec, Step ups, Push-up Row, Pull-ups 60 in 60 sec,
Closegrip Push-ups 70 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15
rep 1st set lbs 40 reps, 2nd set 45lbs 12 reps, 3rd set 50lbs 8 reps, Set-ups 90 in 60 seconds Fri:
Lunges, Decline pushups 70 in 60 sec, Step ups, Push-up Row, Pull-ups 60 in 60 sec, Closegrip
Push-ups 70 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15 rep 1st set
lbs 40 reps, 2nd set 45lbs 12 reps, 3rd set 50lbs 8 reps, Set-ups 90 in 60 seconds
Week 6: Mon: Lunges, Decline pushups 80 in 60 sec, Step ups, Push-up Row, Pull-ups 70 in 60
sec, Closegrip Push-ups 80 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of
8-15 rep 1st set lbs 45 reps, 2nd set 50lbs 12 reps, 3rd set 60lbs 8 reps, Set-ups 100 in 60 seconds
Wed: Lunges, Decline pushups 80 in 60 sec, Step ups, Push-up Row, Pull-ups 70 in 60 secs,
Closegrip Push-ups 80 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15
rep 1st set lbs 45 reps, 2nd set 50lbs 12 reps, 3rd set 60lbs 8 reps, Set-ups 100 in 60 seconds Fri:
Lunges, Decline pushups 80 in 60 sec, Step ups, Push-up Row, Pull-ups 70 in 60 sec, Closegrip
Push-ups 80 in 60 sec, Plank with leg raises, increasing by 5-10lbs with 3 set of 8-15 rep 1st set
lbs 45 reps, 2nd set 50lbs 12 reps, 3rd set 60lbs 8 reps, Set-ups 100 in 60 seconds

Flexibility:
Week 1: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 2: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 3: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 4: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 5: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
Running Header: CURRENT TRENDS IN EXERCISE AND FITNESS 6

chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach
Week 6: Mon: Reverse lunge, Lateral lunge, Pull arm across chest, Extend arms behind back,
Down- ward dog, Cobra, sit and reach Wed: Reverse lunge, Lateral lunge, Pull arm across
chest, Extend arms behind back, Down- ward dog, Cobra, sit and reach Fri: Reverse lunge,
Lateral lunge, Pull arm across chest, Extend arms behind back, Down- ward dog, Cobra, sit and
reach

Specificity
Cardiovascular: Running will help with weight loss, giving more definition to leg muscles, and
help with the pick-up football game.
Muscular Strength/Endurance: Lifting will build his core muscles and leg muscles to help
with my strength/endurance and give more definition to core muscles. Will help with the pick up
football game.
Flexibility: These stretches will help with the stride of the run and prevent injury of muscles and
joints.