Personal Fitness Program HPS1040-B Georgia Institute of Technology

Irvin Jose Centeno February 3, 2012

Table of Contents
Fitness Goal.3 Exercise Log3 Exercise Illustrations...5 Workout Log...7 Sources

Goal
This fitness program has been designed to physically prepare me to compete in a fifty-mile cycling race by the end of summer, as well as improve my self-image. It focuses mainly on endurance, body resistance, agility, and flexibility exercises.

Exercise log
The main exercises have been divided into four categories: cardiovascular, strength, agility, and flexibility. Cardiovascular Strength Core Agility Leg Raise Medicine Ball Crunches Planks Stomach crawls2 Squat jumps Power jumps Running Cycling Push Ups Pull Ups Chin Ups Dips Squats Mountain Climbers1 Wall squat

Upper Body

Lower Body

1 2

http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=258 http://www.acefitness.org/acefit/exercise-library-details/9/248/

 Flexibility

Side runs High knee runs Jumping jacks Sprints Suicides3 Heismans 4 Burpee5 Ankle circles One leg stand (back and front) Standing Straddle (sides and middle) Quadriceps Deep Lung (Sides) Reaching stretch Overhead stretch Triceps stretch Shoulder stretch Upper Body Twists Seal Stretch

Lower Body

Upper Body

Back/Core

3 4

http://www.fitsugar.com/Outdoor-Cardio-Workout-Suicides-Just-Like-Soccer-Practice-8671296 http://www.livestrong.com/article/537550-how-to-do-a-heisman-exercise/ 5 http://en.wikipedia.org/wiki/Burpee_%28exercise%29

Exercise Illustrations
For the benefit of the reader provided below are some illustrations of the more unconventional exercises in this fitness plan. Mountain Climbers

Leg Raise

Seal Stretch

Standing Straddle

Work Out log

This section organizes the exercises into creative and effective workouts, which will allow me to achieve my desired goal. There is a maximum of one workout per day, in order to prevent muscle fatigue. Upper Body workout Step Stretch Warm Up Exercise Flexibility - All High Knee run Jumping Jacks Heismans Main Push Ups Pull Ups Stomach crawls Chin Ups Dips Cool down Flexibility Upper Body Duration Hold each for 10 sec 25 m x 3 50 reps x 2 15 reps x 3 15 reps x 3 2 reps x 5 25 reps x 2 5 reps x 2 10 reps x 2 10 sec each

Lower Body workout Step Stretch Warm Up Exercise Flexibility - All Jog Burpee's Squat jumps Side runs Main Squats Mountain Climbers Power Jumps Duration Hold each for 10 sec 5 min 10 reps x 3 10 reps x 3 30 m x 3 15 reps x 3 50 reps x 2 15 reps x 3

Wall Squat Cool down Core workout Step Stretch Warm Up Exercise Flexibility - All Jog Jumping jacks Suicides Main Leg Raises Medicine Ball Crunches Planks Stomach crawls Mountain Climbers Cool down Short Running workout Step Stretch Warm Up Exercise Flexibility All Jumping Jacks Stomach crawls High Knee run Jog Main Cool down 6.5 MPH run Sprints Flexibility Lower body Flexibility Back/Core Flexibility Lower body

1 min x 2 10 sec each

Duration Hold each for 10 sec 5 min 45 sec x 2 50 m (w/ 10m increments) x2 25 reps x 2 20 reps x 3 1 min x 2 25 reps x 3 50 reps x 2 10 sec each

Duration Hold each for 10 sec 50 reps x 2 25 reps x 2 25 m x 3 5 min 2.5-3.0 miles 25 m x 3 10 sec each

Long Running workout Step Stretch Warm Up Exercise Flexibility All Jumping Jacks High Knee run Side run Main Cool down Short Cycling workout Step Stretch Warm Up Exercise Flexibility All Stomach crawls Burpee's Squat jumps Main Cool down Long Cycling workout Step Stretch Warm Up Exercise Flexibility All Jumping Jacks Power Jumps Squat Jumps Main Cool down 20 MPH bike Flexibility All Duration Hold each for 10 sec 50 reps x 2 15 reps x 3 15 reps x 3 30-40 miles 10 sec each 25 MPH pace bike Flexibility All Duration Hold each for 10 sec 25 reps x 2 15 reps x 3 15 reps x 3 15-20 miles 10 sec each 5 MPH run Flexibility Lower body Duration Hold each for 10 sec 50 reps x 2 25 m x 3 25 m x 3 3.5 - 4 miles 10 sec each

Agility enhancement workout Step Stretch Warm Up Exercise Flexibility- All Jumping Jacks Suicides Main High Knee run Side run Sprints Squat Jumps Heismans Burpees Push ups Pull ups Leg Raise Medicine Ball crunches Cool down Flexibility All Duration Hold each for 10 sec 40 reps x 2 30 m (w/ 10m increments) x2 25 m x 3 25 m x 3 25 m x 3 20 reps x 3 20 reps x 3 20 reps x 3 20 reps x 3 5 reps x 3 20 reps x 3 20 reps x 3 10 sec each

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Sources
Nike Training Club App (http://www.nike.com/us/en_us/c/womenstraining/apps/nike-training-club) Livestrong (http://www.livestrong.com/man/) ACE Fitness (http://www.acefitness.org/acefit/Default.aspx) Wikipedia (www.wikipedia.org) Fitsugar (www.fitsugar.com)

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