Step #4: Plan
Intermediate Health & Fitness Sample Program
Students who have not exercised regularly in the past 6 months should use beginner program.
Warm-up:
- Five minutes of general warm-up (walking, jogging, elliptical machine, stationary bike).
- Stretch each major muscle group, starting with the lower extremities.
- Engage the core; perform the floor bridge, pelvic tilt and/or alternate limb point.
| Exercise | Sets | Reps | Intensity | Recovery* |
|---|---|---|---|---|
|
1. Smith Machine Squat Fixed Machine |
3 sets |
8-12 reps |
75% of 1 RM or 8-12 RM |
2 min |
|
2. Bench Press
|
3 sets |
8-12 reps |
75% of 1 RM or 8-12 RM |
2 min |
|
3. Standing Leg Curl Fixed Machine |
3 sets |
8-12 reps |
75% of 1 RM or 8-12 RM |
2 min |
|
4. Assisted Pull-up Fixed Machine |
3 sets |
8-12 reps |
75% of 1 RM or 8-12 RM |
2 min |
|
5. Single Leg Calf Raises |
3 sets |
8-12 reps |
Bodyweight plus dumbbell or 8-12 RM |
2 min |
|
6. Standing Shoulder Press Dumbbell |
3 sets |
12-15 reps |
65% 0f 1 RM |
2 min |
|
7. Gluteus Kick Back Fixed Machine |
3 sets |
12-15 reps |
75% of 1 RM or 8-12 RM |
2 min |
|
8. Bicep Curls Dumbbells |
3 sets |
8-12 reps |
75% of 1 RM or 8-12 RM |
2 min |
|
9. Triceps Kick-backs Dumbbells |
3 sets |
8-12 reps |
75% of 1 RM or 8-12 RM |
2 min |
|
10. Leg Lifts on Captain's Chair Fixed Machine |
3 sets |
15-20 reps |
Bodyweight |
2 min |
|
11.Crunch on Stability Ball |
3 sets |
15-20 reps |
Bodyweight |
2 min |
|
12. Back Extensions on Stability Ball |
3 sets |
15-20 reps |
Bodyweight |
2 min |
Cool-down:
- Stretch
Male students 35 years of age or older, and female students 45 years of age or older should obtain a doctor's clearance before starting an exercise program.
Keep your workout fresh. The body will adapt quickly to the demands placed upon it. Doing the same workout over an extended period of time leads to boredom and stops progression. Every six weeks pick a muscle group and change the exercise. Challenge yourself.