1. Mrs. Griffin’s Personal Fitness Plan January 11, 2012 Period 1

2. Sunday: January 15 Frequency: 2 times/week Intensity: Moderate Time: 60 minutes Type: Running Fitness Component: Cardiovascular Endurance & Muscular Endurance Muscles: Cardiac, Gastrocnemius, Quadriceps, Hamstrings & Gluteus Maximus Activity: Depending on the temperature, I will run 6 miles outside or on the treadmill Flexibility: Static stretching after the workout for 5 minutes

3. Monday, January 16 Frequency: 2 times/week Intensity: Moderate-High Time: 60 minutes Type: Body Pump with Body bars Fitness Component: Muscular Endurance & Flexibility Muscles: Bicep, Tricep, Deltoid, Abdominals, Lats, Quads, Hamstrings, Glutes, Gastrocnemius & Trapezius Activity: Body Pump work- out: 3 sets of 30 Squats, Bicep Curls, Tricep extension, Tricep Press, Chest Press, Clean & Press, Bent over row, Lunges, Upright rows, Shoulder press, crunches Flexibility: Static Stretching

4. Tuesday, January 17 Frequency: 2 times/week Intensity: High Time: 60 minutes Type: P90X Plyometrics Fitness Component: Muscular Strength, Flexibility & Cardiovascular Endurance Muscles: Cardiac, Abdominals, Quadriceps, Hamstrings, Deltoids, Gastrocnemius Activity: P90X Timed for 30 seconds or 1 minute Squat Jumps, Airborne Heisman, Swing Kicks, Run stance squats, Squat reach jumps,Cirlce Run, Jump Knee tucks, Mary Katherine Lung, Leap Frog Squat,Rock star hops Military March, 180 Jumps and Monster truck tires Flexibility Static Stretching after the workout

5. Wednesday, January 18 Frequency: 2 times/week Intensity: Moderate-High Time: 60 minutes Type: Body Pump with Body bars Fitness Component: Muscular Endurance & Flexibility Muscles: Bicep, Tricep, Deltoid, Abdominals, Lats, Quads, Hamstrings, Glutes, Gastrocnemius & Trapezius Activity: Body Pump work-out: 3 sets of 30 repetitions Squats, Bicep Curls, Tricep extension, Tricep Press, Chest Press, Clean & Press, Bent over row, Lunges, Upright rows, Shoulder press, crunches Flexibility: Static Stretching

6. Thursday, January 19A Frequency: 2 times/week Intensity: High Time: 60 minutes Type: P90X Plyometrics Fitness Component: Muscular Strength & Cardiovascular Endurance Muscles: Cardiac, Abdominals, Quadriceps, Hamstrings, Deltoids, Gastrocnemius Activity: P90X, timed for 30 seconds to 1 minute Squat Jumps, Airborne Heisman Swing Kicks, Run stance squats Squat reach jumps, Cirlce Run Jump Knee tucks, Mary Katherine Lung, Leap Frog Squat, Rock star hops Military March, 180 Jump Monster truck tires Flexibility: Static Stretching after work-out

7. Thursday, January 19B Frequency: 1 time Intensity: High Time: 3 hours Type: Snowboarding Fitness Component: Muscular Strength, Flexibility & Muscular Endurance Muscles: Abdominals, Quadriceps, Hamstrings, Deltoids, Gastrocnemius, Latissimus Dorsi, Obliques Activity: Snowboarding & Terrain Park Various Jumps, Tricks, Turns Carving down the mountain Flexibility: Stretching to buckle boot in Twisting body in various directions

8. Friday, January 20 Frequency: 2 times/week Intensity: Moderate Time: 60 minutes Type: Running Fitness Component: Cardiovascular Endurance, Muscular Endurance, Flexibility Muscles: Cardiac, Gastrocnemius, Quadriceps, Hamstrings & Gluteus Maximus Activity: Depending on the temperature, I will run 6 miles outside or on the treadmill Flexibility: Static stretching after the workout for 5 minutes

9. Saturday, January 21 Frequency: 1 time/week Intensity: Low Time: 60 minutes Type: Yoga Fitness Component: Flexibility Muscles: Bicep, Tricep, Quadricep, Hamstring, Abdominals, Glutes, Lats, Activity: Yoga Hold each pose for 1 minute & Repeat 4 times Child Pose, Chair, Twist Table Top, Pyramid Pose Triangle Pose, Tree Pose Warrior 1, Warrior 2, Reverse Warrior, Warrior 3 Downward facing Dog, Downward facing dog split, Runners Pose and Cobra.

10. Resources Cook, G & Cook, F. (2006). Body Bars 133: Moves for Full- Body Fitness. New York: Sterling Publish Co. Microsoft Office Templates www.fitnessmagazine.com Shiloh Fitness room Charts