5 Week Fitness Challenge Instructions: There are three parts to the routine and so three ways to increase or decrease the challenge to match your fitness level. This also allows you to do more as you feel fitter. You can choose to increase or decrease just one part each time. There is no need to increase all parts at once. There are four components of body strength/fitness we will work on; Cardio, Upper body, Lower Body and Mid-body (Core). You should complete your chosen activities in the following order. Cardio – upper – lower – mid body – cardio If you have chosen 4 activities per component. Start with two cardio and end with two cardio. 2 cardio – 4 upper – 4 lower – 4 mid body – 2 cardio Have a 10 second break between each activity. So 20 seconds activity then 10 seconds rest. To begin with we will select less if needed when ready increase one or more parts each week or couple of days Number of activities per component 4 3 5 6 Number of rounds 2 1 3 4 Time on each activity 20 seconds 15 25 30 Rest between activity 10 seconds 15 5 5 The activities are listed on posters at the end of this document. As you will see there are 8 different activities to choose from in each component so mix it up each day or stick to the ones you enjoy the most. If you choose 4 activities per component you are doing 16 activities per round. 2 rounds will take you about 16 minutes, then add on your stretch at the end. 3 rounds will take 24 minutes, plus stretch.
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5 Week Fitness Challenge Instructions:
There are three parts to the routine and so three ways to increase or decrease the challenge to match your fitness level. This also allows you to do more as you feel fitter. You can choose to increase or decrease just one part each time. There is no need to increase all parts at once.
There are four components of body strength/fitness we will work on; Cardio, Upper body, Lower Body and Mid-body (Core). You should complete your chosen activities in the following order. Cardio – upper – lower – mid body – cardio If you have chosen 4 activities per component. Start with two cardio and end with two cardio. 2 cardio – 4 upper – 4 lower – 4 mid body – 2 cardio Have a 10 second break between each activity. So 20 seconds activity then 10 seconds rest.
To begin with we will select less if needed when ready increase one or more parts each week or couple of days Number of activities per component 4 3 5 6 Number of rounds 2 1 3 4 Time on each activity 20 seconds 15 25 30 Rest between activity 10 seconds 15 5 5
The activities are listed on posters at the end of this document. As you will see there are 8 different activities to choose from in each component so mix it up each day or stick to the ones you enjoy the most.
If you choose 4 activities per component you are doing 16 activities per round. 2 rounds will take you about 16 minutes, then add on your stretch at the end. 3 rounds will take 24 minutes, plus stretch.
For the first week do each activity for 20 seconds. Try to stick to your routine so that you can easily manage the progressions. You should try to include all the different activities each week. Try to complete 3 sessions a week.
- Use this planner to map out your exercise for the next 5 weeks. Record the activities /hobbies and times (per activity) that you are going to exercise.
- Highlight /Tick the boxes when you have completed them or add in extra sessions if you complete extra.