MY FITNESS TRAINING PROGRAM

GOAL : Improve my Strength ,Stamina and Health.

WARM UP : Jogging (100m - 200m)
STRETCHING : Neck ,Shoulders ,Arms ,Abdominals ,Upper body ,Back
and Legs
MUSCLES BEING EXERCISED : Shoulders ,Chest ,Biceps ,Triceps ,
Forearm ,Upper Abdominals ,Lower
Abdominals ,Obliques ,Hamstrings ,
Quadriceps ,Calves and Traps

SHOULDERS EXERCISE
CABLE FACE PULL
Reputation : 15
Sets : 3

CHEST EXERCISE
WEIGHT PUSH UPS
Weight : 3kg-5kg
Reputation : 10-15
Sets : 2-3

BICEPS EXERCISE

HAMMER DUMBBELL CURL

Weight : 3kg-6kg
Reputation : 10-15
Sets : 2-3

TRICEPS EXERCISE

DIPS
Reputation :15
Sets : 2-3

FOREARM EXERCISE

DUMBBELL WRIST CURL

Weight : 2kg-4kg
Reputation : 10-15
Sets : 2

UPPER ABDOMINALS EXERCISE

WIDE LEGS CROSS SIT UPS

Reputation :10-15 (left/right/centre)
Sets : 2-3

LOWER ABDOMINALS EXERCISE

REVERSE CRUNCH
Reputation : 10-15
Sets : 2-3

OBLIQUES EXERCISE

Bicycle crunches
Reputation : 10-15
Sets : 2-3

HAMSTRINGS EXERCISE(glutes)

GLUTE HAM RAISE

Reputation : 10-12
Sets : 2

QUADRICEPS EXERCISE
BARBELL FRONT SQUAT
Weight : 15kg-20kg
Reputation : 5
Sets : 5

CALVES EXERCISE

SINGLE LEG TIP TOE

Reputation : 10
Sets : 2-3

TRAPS EXERCISE
DUMBBELL SHRUG
Weight : 5kg
Reputation : 10
Sets : 2-3

REFLECTION
This unit was quite fun and it really helped me in improving my fitness
level as a sportsperson .Before doing this unit ,I use to exercise/workout
everyday and thought that it was helping me ,but after learning all the
types of muscles and its exercise from this unit ,I came to know that
most of the exercise that I do ,were not correct and not apart of the
sports which I'm in ,which is football .So now after all the learning ,I
exercise according to my sport and also learn the sets and reputation of
a particular exercise .I will try my best to improve my strength stamina
and be healthy by using the knowledge that I learn from this unit .