Running head: FOUR-WEEK FITNESS PLAN 1

Four-Week Fitness Plan

Abigail Woodall
Wellness
August 22, 2014
Coach Taylor
FOUR-WEEK FITNESS PLAN 2


Four-Week Fitness Plan
Day Warm Up:

1 minute of
each unless
noted
Cool Down:

1 minute of
each unless
noted
Exercise:

Circuit training will include weights (3 lbs week one,
5 lbs weeks two and three, and 5-8 lbs. week four)

Exercises will be 10 reps each, or 1 minute of cardio.
There will be 2 sets of each exercise. Example
provided for Day 1.

For walking and jogging; week 1 is 2 miles, week 2 is
2.5 miles, weeks 3 is 3 miles, and week four is a 5k or
3.1 miles

Week One

1 Back
pedal
Walking
lunges
Mountain
Climbers
Soup Stir
High
Knees
Lying
quad
Pigeon
Cat
Lower
back
Standing
hamstring
2 sets of each: 3 lbs weight
Side lunge 10
Jumping jacks 1 min
Wide Grip pull down 10
Lying leg raises 10
Jump rope 1 min
Reverse fly 10
Hip raises 10
Jumping jacks 1 min
Hammer curls 10
Plank 1 min
Jumping rope 1 min
Concentration curls 10
Bicycle crunch 1 min
Jumping jacks 1 min
2 Hip lifts
High knee
runs
Wacky
jacks
Jump rope
Hip flexor
stretch
Standing
hamstring
Side lunge
Childs
pose
Standing
quad
Pretzel
2 mile goal
1-5 min 3.0
5-10 min at 3.5
10-15 min incline 4, 3.0
15-20 min incline 4.5, 3.5
20-25 min incline 3, 3.0
25-30 min 2.5

3 Jog in
place
Mountain
climbers
Back
pedal
Slide and
glide
Jumping
jacks
Laying
quad
Childs
pose
Laying
hamstring
Cat
Tricep
stretch
Lunges
Jumping jacks
Seated row
V Flys
Bench dip
Shoulder press
Mountain climbers
Step plyos
Scissors
Squatting lateral step plyos
Lying leg raises
Dumbbell triceps extension
Scissors
Squatting lateral step plyos
4 Rest Day Rest Day Rest Day

5 Arm
circles
Lying
quad
Dumbbell chest press
Hack squat
FOUR-WEEK FITNESS PLAN 3


Pretzel
Soup stir
Laying
quad
Shoulder
stretch

Pigeon
Cat
Childs
pose
Standing
quad

Jumping rope
Modified pushup
Squat press
Jumping jacks
Bench dip
Step up
Jumping rope
Military shoulder press
Basic crunch
Jumping jacks
Dumbbell triceps extension
Reverse crunches
Jumping rope
6 *Zumba class *Zumba class *Zumba Class its an hour long class that includes the warmup and cool
down. This is a cardio class and most of the songs are about 5 minutes in
length.
7 Arm
circles
Straight-
leg kicks
Soup stir
Shoulder
stretch
Tricep
stretch
Pretzel
Standing
hamstring
Laying
quad
Lower
back
Pidgeon
Flexibility 20 minutes 1-2 minute each pose
Half bow pose
Half frog pose
Downward dog
Mountain pose
Tree pose
Upward facing dog
Cobra pose
Plank pose
Locust pose
Lotus pose
Butterfly pose
Staff pose

Week Two

8 Back
pedal
Walking
lunges
Mountain
Climbers
Soup Stir
High
Knees
Lying
quad
Pigeon
Cat
Lower
back
Standing
hamstring
2 sets of each rep; 5 lbs. weights
Pelvic thrust
Jumping jacks
Seated row
Static lunges
Jumping rope
Reverse fly
Dumbbell curls
Bicycle crunch
Wacky jacks
Concentration curls
Russian twists
Toe touches
V-flys
Reverse fly
Dumbbell curls
Bicycle crunch
Jumping jacks
Squats
9 Standing
hamstring
Side lunge
Childs
pose
Standing
quad
Pretzel
Laying
quad
Childs
pose
Laying
hamstring
Cat
Tricep
stretch
2.5 mile goal
1-5 min 3.0
5-10 min at 3.5
10-15 min 4.0
15-20 min 4.5
20-25 min 4.0
25-30 min 3.0
10 Back
pedal
Walking
lunges
Standing
hamstring
Side lunge
Childs
Wacky jacks
Concentration curls
Russian twists
Toe touches
FOUR-WEEK FITNESS PLAN 4


Mountain
Climbers
Side lunge
Jog in
place



pose
Standing
quad
Pretzel
Jumping rope
Reverse fly
Dumbbell curls
Bicycle crunch
Jumping jacks
Dumbbell triceps extension
Reverse crunches
Jumping rope
Reverse fly
Dumbbell curls
Bicycle crunch
11 Rest Day Rest Day Rest Day

12 Jog in
place
Mountain
climbers
Back
pedal
Slide and
glide
Jumping
jacks
Laying
quad
Childs
pose
Laying
hamstring
Cat
Tricep
stretch
2.5 mile goal
1-2 min 3.0
3-10 min at 3.5
10-15 min 4.0
15-20 min alternate between 4.5/3.7
20-25 min 3.5
25-30 min 3.0
13 *Zumba Class *Zumba Class *Zumba Class 1 hour

14 Side lunge
Walking
lunges
Jog in
place
Jumping
jacks
Slide and
glide

Pretzel
Standing
hamstring
Laying
quad
Lower
back
Pidgeon
Flexibility yoga 20 minutes 1-2 minutes of each pose
Half lord of the fish pose
Full boat pose
Cat/cow pose
Thread the needle pose
Thunderbolt pose
Hero pose
Seated heart-opener
Camel pose
Bride pose
Half wheel pose
Crescent lunge

Week Three

15 Childs
pose
Standing
quad
Pretzel
Jog in
place
Mountain
climbers

Standing
hamstring
Side lunge
Childs
pose
Standing
quad
Pretzel
2 sets of each rep, 5 lbs. weights
Pelvic thrust
Jumping jacks
Seated row
Static lunges
Jumping rope
Reverse fly
Dumbbell curls
Bicycle crunch
Hack squat
Jumping rope
Squat press
Modified pushups
16 Slide and
glide
Back
pedal
Opposite
skips
Standing
quad
stretch
Standing
hamstring
stretch
Pretzel
Standing
hamstring
Laying
quad
Lower
back
Pidgeon
3.0 mile goal
1-2 min 3.0
3-10 min at 3.5
10-15 min 4.0
15-30 min alternate between 4.5/3.7
30-35 min 4.0
35-40 min alternate between 5.0/3.7
40-45 min 3.0
FOUR-WEEK FITNESS PLAN 5


17 Jog in
place
Mountain
climbers
Back
pedal
Slide and
glide
Jumping
jacks
Laying
quad
Childs
pose
Laying
hamstring
Cat
Tricep
stretch
Squatting medium dumbbell row
Side lunge
Jumping jacks
Wide grip pull-down
Lying leg raises
Jumping rope
Reverse fly
Pelvic thrust
Jumping jacks
Hammer curls
Plank
Forward backward hops
Concentration curls
Froggers
Side plank
18 Rest Day Rest Day Rest Day

19 Back
pedal
Walking
lunges
Mountain
Climbers
Soup Stir
High
Knees
Standing
hamstring
Soup stir
Cat
Lower
back
Standing
quad
Alternating froggers
Inch worm to push up
Jump rope
Walking lunges
Squats
Squat jumps
Plank
Single leg deadlift dumbbell row
Crazy ivans
Squat arm curls
Split jumps
Push away balance
Alternating step back lunges
Quick feet
Wide leg deadlift
20 *Zumba Class *Zumba Class *Zumba Class 1 hour

21 Side lunge
Walking
lunges
Straight
leg kicks
Standing
quad
stretch
Shoulder
stretch
Standing
hamstring
Side lunge
Childs
pose
Standing
quad
Pretzel
Flexibility yoga 20 minutes 1-2 minutes of each exercise
Downward facing dog
Half moon pose
Half Lord of the fishes pose
Crescent Pose
Warrior 1
Warrior 2
Warrior 3
Cow Pose
Cobra Pose
Pigeon pose
Eagle pose
Yoga head to knee pose
Triangle pose

Week Four

22 Jog in
place
Mountain
climbers
Back
pedal
Slide and
glide
Jumping
jacks
Childs
pose
Standing
quad
Pretzel
Pidgeon
Lower
back
2 sets of each rep, 5-8lbs weights
Lunge with torso rotation
High knee runs
Alternating side lunge
Slide and glide
Hip circles
Squats with shoulder press
Modified push ups
Deadlift
Suitcases
Squat jumps
Plank walks
Single leg clock squats
FOUR-WEEK FITNESS PLAN 6


Pulse lunges
Modified tricep push up
Push away balance
23 Back
pedal
Walking
lunges
Mountain
Climbers
Soup Stir
High
Knees
Standing
hamstring
Side lunge
Childs
pose
Standing
quad
Pretzel
Walking lunges
Opposite skips
Walk outs
Hip circles
Push ups with elevated feet
Deadlift with alternating rows
Plank row to shoulder press
Plank walks
Alternating step back lunge row
Step back lunge with overhead press
Push up to frogger
Single leg clock squats
Side plank
24 Jump rope
Torso
twists
Downwar
d dog
Light jog
Slide and
glide
Childs
pose
Standing
quad
Pretzel
Pidgeon
Lower
back
3.1 mile goal
1-5 min 3.5
5-10 min 4.0
10-20 min alternate between 4.5/3.7
20-30 min alternate between 5.0/3.7
30-35 min 3.5
35-40 min alternate between 5.5/3.7
40-45 min 3.0
25 Rest Day Rest Day Rest Day

26 Back
pedal
Slide and
glide
Jumping
jacks
High knee
runs
Hip
circles
Laying
quad
Childs
pose
Laying
hamstring
Cat
Tricep
stretch
Walkouts
Squats
Squat with running arms
Scissors jumps
Big tire jumps
Toe touches
Wood chops
Lunge with torso rotation
Skips
Single leg deadlift
Burpee
Mountain climbers
Wood chops with tricep extension
27 *Zumba Class *Zumba Class *Zumba 1 hour class

28 Back
pedal
Slide and
glide
Jumping
jacks
Jog in
place
Soup stir
Pretzel
Standing
hamstring
Laying
quad
Lower
back
Pidgeon
Flexibility yoga 20 minutes 1-2 minutes each pose
Yoga plank pose
Salutation pose
Upward facing dog
Wide leg forward bend
Chair pose
Camel pose
Reverse warrior pose
Side plank pose
Horse pose
Boat pose
Bridge pose
Plow pose
Heros pose