Scribd Logo
Upload

Welcome to Scribd!

  • 470 views

    Ectomorph Fitness Plan: Push Up

    Uploaded by

    Luna Adler
    The ectomorph fitness plan aims to promote an active and healthy lifestyle through a weekly routine focused on core stability and muscle building. The plan consists of warm up exercises like stretching and jumping jacks, peak exercises like push ups, squats, and planks done in sets with increasing intensity, and cool down stretches and breathing exercises. The routine is to be done once a week for 2 hours following a progression of low to high intensity. The long term goals are to strengthen the core and build muscle for a healthy lifestyle and improved decision making.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Ectomorph Fitness Plan: Push Up

    Uploaded by

    Luna Adler
    470 views3 pages
    The ectomorph fitness plan aims to promote an active and healthy lifestyle through a weekly routine focused on core stability and muscle building. The plan consists of warm up exercises like stretching and jumping jacks, peak exercises like push ups, squats, and planks done in sets with increasing intensity, and cool down stretches and breathing exercises. The routine is to be done once a week for 2 hours following a progression of low to high intensity. The long term goals are to strengthen the core and build muscle for a healthy lifestyle and improved decision making.

    Original Description:

    Ectomorph Body Type Exercises

    Original Title

    Fitness Plan

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The ectomorph fitness plan aims to promote an active and healthy lifestyle through a weekly routine focused on core stability and muscle building. The plan consists of warm up exercises like stretching and jumping jacks, peak exercises like push ups, squats, and planks done in sets with increasing intensity, and cool down stretches and breathing exercises. The routine is to be done once a week for 2 hours following a progression of low to high intensity. The long term goals are to strengthen the core and build muscle for a healthy lifestyle and improved decision making.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    470 views3 pages

    Ectomorph Fitness Plan: Push Up

    Uploaded by

    Luna Adler
    The ectomorph fitness plan aims to promote an active and healthy lifestyle through a weekly routine focused on core stability and muscle building. The plan consists of warm up exercises like stretching and jumping jacks, peak exercises like push ups, squats, and planks done in sets with increasing intensity, and cool down stretches and breathing exercises. The routine is to be done once a week for 2 hours following a progression of low to high intensity. The long term goals are to strengthen the core and build muscle for a healthy lifestyle and improved decision making.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 3

    Ectomorph Fitness Plan

    Objectives:

     To promote an active and healthy lifestyle


     To devise a fitness plan that even students or people with busy schedules can follow
     To achieve the goal of having core stability and building muscle

    Activities:

    EXERCISE SET/REPS INTENSITY

    Warm- Up Neck Stretch 1-2 reps Low


    Arm Stretch 1-2 reps Low
    Knee Hug 1-2 reps Low
    Quad Stretch 1-2 reps Low
    Standing Knee Crunch 3-4 reps Moderate
    Jumping Jack 3-10 reps Moderate
    Modified Oblique Stretch 3-6 reps Moderate
    Lunges 3-2 reps Low-Moderate

    Peak Workout Push Up 3 sets (4-6 reps) Low-High


    1st set 4 reps Low
    2nd set 6 reps High
    3rd set 4 reps Moderate

    Punches 3 sets (12-18


    Low-High
    reps)
    1st set 12 reps Low
    2nd set 18 reps Moderate
    3rd set 18 reps High

    Squat 3 – 6-16 reps Low-Moderate


    1st set 6 reps Low
    2nd set 8 reps Moderate
    3rd set 8 reps High

    Reverse Crunch 3 – 8-12 reps Low


    1st set 8 reps Low
    2nd set 8 reps Moderate
    3rd set 12 reps High

    Dynamic Plank 3 – 8-9 reps Moderate


    1st set 8 reps Low
    2nd set 8 reps Moderate
    3rd set 12 reps High

    Cool Down Inhale/Exhale 1-5reps Low


    Arm Stretch 1-2 reps Low
    Knee Hug 1-4 reps Low
    Hand Shake 1-2 reps Low
    Foot Shake 1-2 reps Low
    Standing Chest Stretch 1-2 reps Low

    Frequency, Intensity, Time, and Type (FITT)

    In order for the fitness plan to be executed successfully, the following FITT program stated
    below will be applied:

    FITT DETAILS

    Frequency Once a week, every Friday


    Intensity Progression (Low-High)
    Time 2 hours (1PM-3PM)
    Type Warm-Up
     Stretching
     Crunching
     Jumping
     Lunges
    Peak
     Squats
     Crunches
     Planks
     Push up
     Punch
    Cool Down
     Breathing Exercises
     Stretching
     Hand rolls
    Long-term Goal:

    The long-term goals of the proposed fitness plan concern the physical and mental
    development. Physical development goals include strengthening the core as well as building
    muscles and to have a healthy lifestyle. Likewise, this will also help us in making better decisions
    when it comes to our lifestyle, this may also include discipline in other related areas.
    Central Luzon State University
    Science City of Munoz, Nueva Ecija

    Food Log:
    Ectomorph
    body type
    Sunday to thursday

    Submitted by:

    Flores, Angelique Nicole


    BSAC 1-2

    You might also like