Name: Fatema Rashed

Class: 10GB

Student i.d: 35292

Fatema
Fitness Goal:
I want to be able to complete a 5k run within 25 minutes
Warm-up Main activity (workout) Reps Cool down
(how much will
you do)
Monday Walk 1 minute 400m run medium pace 3X3 Walk 2 minutes
Jog for 2 on the balls of
minutes your feet arms
Stretch all major extended over
muscles your head.
properly Stretch all major
muscles.
Tuesday 2-minute jog Cardio dance aerobic 40 minutes 1 minute Jog
Stretch all
4 short 30 meter muscles.
sprints
Stretch all the
major muscles

Wednesday Walk 1 minute -Jumping jacks 5 x (30) ccc

Jog for 2 - Squats
minutes - Lounges
Stretch all major - Burpees 2 x (15)
muscles
properly
Thursday 2-minute jog - Cycling 20 minutes Walk 2 minutes
4 short 30 meter on the balls of
sprints your feet arms
Stretch all the extended over
major muscles your head.
Stretch all major
muscles.
Friday (mornings) 30 minute non- Mountain climbs 4 X (20) 10 minutes
6am-8am stop Zumba Jump squats 4X ( 20) palates
session

INSTRUCTION:
Design a 1-week workout plan for yourself. Ensure you have your warmup,
workout and cool down included. Be creative.
Fitness goals should be: SMART

S- specific M- Measurable A-attainable-R-relevant and T- time-bound.

 Fitness Goal:

I want to cut the 6 hours I spend processing data excel every day to 3 hours by implementing an improved
work routine .
Warm-up Main activity (workout) Reps Cool down
(how much will
Done by Fatema you do)
Rashed grade 10

Monday 15 minutes palates

Walk one minute
than high knees 60 Bicycles crunches
sec after that 25 minutes
stretch .

Tuesday
Walk 1 minute
Walk one Squats 60sec x2 Stretch all muscles.
minute the jog
for 1 minute and
30 sec Stretch
all major
muscles
properly

Wednesday Walk 1 minute

Jog for Jog two minute
2 30 sec x3 Froggy stretch
minutes Pushups
Stretch all major
muscles properly

Thursday
Jog 2 sec than
Jumping jacks 60 1 hour Walk 2 minutes on
sec Cardio dance aerobic the balls of your
feet arms extended
over your head.
Stretch all major
muscles.
Friday (mornings)
6am-8am Starching full body
Hugh knees Burpees 60sec x2
30sec 2 minutes
Lunges 30sec x2
Butt kick 25 sec Squats