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.