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Rachel Lee UCI

F.I.T.T Project
My Personal, 7 Days Long Fitness Plan (Month: December)
Sunday Stretching Running Monday Tuesday Stretching Stretching Cycling/biking Yoga Skateboarding Wednesday Stretching Body Building exercise Thursday Stretching Swimming Friday Stretching Running Skateboarding Body Building exercise Saturday weight training Stretching

(F- frequency I- intensity T- time T- type) Sunday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch

Running: Cardiovascular Endurance Frequency- every twice a week Intensity- 70% of MHR, 6 RPE Time- 30 min Type- biking, swimming

Monday

Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches

Type- Active Stretch, Static Stretch

Cycling/biking: Cardiovascular Endurance Frequency- once a week Intensity- 70% of MHR, 6 RPE Time- 45 minutes Type- running, biking, swimming

Tuesday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch

Yoga: flexibility Frequency- once a week Intensity- to the point of mild discomfort Time- each stretch 30 seconds & 8 different stretches Type: static stretching, partner assisted stretching, active stretching

Skateboarding: Cardiovascular Endurance Frequency- twice a week Intensity- 60% of MHR, 6 RPE Time- 30 min Type- running, biking, swimming

Wednesday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch

Body Building Exercise: Muscular Strength Frequency- twice a week Intensity- 70% of 1 RM Time- 2 sets, 7 reps, and 9 different exercises Type- weight training (heavy), body building

Thursday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch

Swimming: Cardiovascular Endurance Frequency- once a week Intensity- 65% of MHR, 7 RPE Time- 1hr Type- running, biking

Friday Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch

Running: Cardiovascular Endurance Frequency- every twice a week Intensity- 70% of MHR, 6 RPE Time- 30 min Type- running, biking, swimming

Skateboarding: Cardiovascular Endurance Frequency- twice a week Intensity- 60% of MHR, 6 RPE Time- 30 min Type- running, biking, swimming

Body Building Exercise: Muscular Strength Frequency- twice a week Intensity- 70% of 1 RM Time- 2 sets, 7 reps, and 9 different exercises Type- weight training (heavy), body building

Saturday Weight training: Muscular Strength Frequency- once a week Intensity- 70% of 1 RM Time- 1 sets, 6 reps, and 8 different exercises Type- weight training (heavy), body building

Stretching: flexibility Frequency- every day, 7 days Intensity- to the point of mild discomfort Time- each stretch 25 seconds & 9 different stretches Type- Active Stretch, Static Stretch

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