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Fitness and Health Plan

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Fitness and Health Plan - Page Text Content

S: 300 Health and Fitness Plan

BC: SPARTANS, WHAT IS YOUR PROFESSION?

FC: The 300 Health Plan By: Connor Conatser & Nick Murira | Better, Faster, Stronger

1: The Benefits Of Using Our Plan | The Benefits of using the 300 Health and Fitness plan can be a new way to a healthier life. It starts a pattern in which you partake your daily life in becoming a stronger and healthier you. The unique feature of our plan is a point system for our workout schedule. While the nutrition plan is meant to maintain your weight as you began to get in shape.

4: Cardio workout - 300 point system, 1 mile is equivalent to 100 points, every second you walk you deduct .5/.25 points (depending on level of experience) from the total amount of points you currently have. Have to add up to 300 or more points per week. Strength workout - Every repetition you do counts as 1 point. No points deducted from breaks. The points of course count for any workout and have to add up to 300 or more by the end of the week. Workouts will have different levels of expertise in which you will challenge yourself depending on your level of fitness.

5: Materials/Tools required for Workout Plan -------------------------------------------------------- - Dumb bells, one set that is harder for you to lift, another set that is lighter and easier to lift you chose the amount of lbs. - Sturdy bench with no back, you must be able to lay on it. - Chair that you can sit on and extend arms upward. - Barbell with an amount of weight you can handle. Preferably light weight. - Wrist wraps, if using heavy weight on barbell. - A small safe object to jump over, ex. small stool. - Weight lifting belt

6: --------------------------------------------------------------------------------- Monday - (Cardio) - 100 points needed - Beginner: Jog half a mile, walk for 15 - 60 seconds (4 - 15 points lost; estimate) then jog the other half, account for points lost. - Normal: Jog whole mile, only stop occasionally if necessary and account for points lost. - Advanced: (Interval training) Jog for about two minutes then sprint for as long as possible and go back to the jog, go for a mile without any breaks. --------------------------------------------------------------------------------- | Fitness | Plan | By the end of the week, both cardio and strength workouts should equal 300 points atleast

7: --------------------------------------------------------------------------------- Tuesday - (Upper Body workout) - 75 points needed *Can do more of any of these workouts if it isn't enough* - Biceps: Alternate Hammer Curls - 20 repetitions - Triceps: Standing Dumbbell Triceps Extensions - 20 repetitions - Chest: Dumbbell Bench Flies - 15 repetitions - Shoulder: Deltoid Raises - 10 repetitions - Traps: Standing Dumbbell Upright Row - 10 repetitions --------------------------------------------------------------------------------- | See workout reference guide, located at the back of the booklet for instructions on how to do workouts

8: --------------------------------------------------------------------------------- Wednesday - (Cardio-High intensity workout) - 100 points needed - For this workout, you will be combining a type of cardio and high intensity workout, you will be needing a stool or something short you can jump over repetitively. - Normal: 3 Rotation, each rotation consists of 20 derpees, and 30 jumps over the short object you have. Only one break is allowed to compensate for not having a time limit. Completing the workout provides 100 points automatically. - Advanced: 3 Rotation, each rotation consists of 20 derpees, 30 jumps over the short object, and 15 regular ab crunches. The time goal is 15 minutes for 3 rotations. If you hit 5 minutes per rotation you will be awarded 100 points, 6 minutes or more for 75 points, to replace the 25 lost points you will be needed to do a extra rotation, this extra one will not be timed. --------------------------------------------------------------------------------- | Derpee - A regular push up, but instead of just pushing up and going back down, you will jump as high as you can when you push up, and repeat.

9: See workout reference guide, located at the back of the booklet for instructions on how to do workouts | --------------------------------------------------------------------------------- Thursday - (Core and Lower Body workout) - 75 points needed *Can do more of any of these workouts if it isn't enough* - Abdominals: Leg Raises - 20 slow repetitions - Lats: Bent over Two Dumbbell Row - 10 repetitions - Lower Back: Stiff-Legged Barbell Deadlifts - 10 repetitions - Quadriceps: Dumbbell Lunge - 15 repetitions - Calves: Barbell Leg Raises - 15 repetitions ---------------------------------------------------------------------------------

10: --------------------------------------------------------------------------------- Friday - (Upper Body workout) - 75 points needed *Can do more of any of these workouts if it isn't enough* - Biceps: Barbell Curls - 20 repetitions - Triceps: Push ups; Close Triceps Position - 20 repetitions - Chest: Dumbbell Bench Press - 15 repetitions - Shoulder: Single Arm Shoulder Press - 10 repetitions - Traps: Barbell Shrug - 10 Repetitions --------------------------------------------------------------------------------- | See workout reference guide, located at the back of the booklet for instructions on how to do workouts

11: --------------------------------------------------------------------------------- Saturday - (Cardio) - 100 points needed - Beginner: Jog half a mile, walk for 15 - 60 seconds (4 - 15 points lost; estimate) then jog the other half, account for points lost. - Normal: Jog whole mile, only stop occasionally if necessary and account for points lost. - Advanced: (Interval training) Jog for about two minutes then sprint for as long as possible and go back to the jog, go for a mile without any breaks. ---------------------------------------------------------------------------------

12: --------------------------------------------------------------------------------- Sunday - (Core and Lower Body workout) - 75 points needed *Can do more of any of these workouts if it isn't enough* - Abdominals: Russian Twist - 20 slow repetitions - Lats: Bent over Two-Dumbbell Row - 10 repetitions - Lower Back: Deadlift - 10 repetitions - Quadriceps: One Leg Barbell Squat - 15 repetitions - Calves: Barbell Leg Raises - 15 repetitions --------------------------------------------------------------------------------- | See workout reference guide, located at the back of the booklet for instructions on how to do workouts

14: Monday | Health | Breakfast Two cups of Special K cereal. Cup of orange juice. Calories-458 | Lunch Chicken Sandwich, Sun chips,15 Pieces of Strawberries. Calories-725 | Snack Two Apples, A cup of passion juice. Snack Number 2 Two Nutria-Grain bars, and Gatorade. Total Calories-712 | Dinner 11 oz Steak, two cups of corn, banana, Cup of apple juice. Calories-1071 | Nutrition value Total Calories- 2,996

15: Tuesday | Plan | Breakfast 1.5 Cups of oatmeal, Two cup of Apple Juice. Calories-784 | Snack 3 tbs of almonds, Two apples. Snack NUmber 2 Two Cliff Chocolate Chip Bars, A Gatorade. Total calories- 730 | Lunch Three Slices of Pepperoni pizza, Two Cups of Grapes, A Gatorade. Calories- 891 | Dinner One Salmon Fillet, Two medium sweet potatoes, One Cup of Kiwi, Water Calories- 1070 | Nutrition Value Total Calories- 3474

16: Wednesday | Breakfast Two Boiled Eggs, Two Slices Of Toast with Strawberry Jam, a Cup of Apple Juice. Calories- 975 | Lunch Ham Sandwich with Cheese, Ham, Lettuce, Tomato, and Avocado. Lays Potato Chips, and a Gatorade. Calories- 888 | Snack Two Apples with Peanut Butter Snack Number Two Two Cups of Fruit Salad Calories- 680 | Dinner Four Cups of Salad With Four Tablespoons of Ranch, A Cup of Pineapple Orange Juice. Calories- 540 | Nutritional Value Total Calories- 3083

17: Thursday | Breakfast Two cups of Special K cereal. Cup of orange juice. Calories-458 | Snack Two Oranges, A cup of passion juice. Snack Number 2 Two Quaker Chocolate Chip bars, and Gatorade. Total Calories-728 | Dinner One Package Of Chicken Pilau Mix, Two Slices of Bread,Two Cups Diced of Watermelon, a Can of Dr.Pepper. Calories- 902 | Lunch Hamburger with lettuce, tomato, and bacon,Sun chips,15 Grapes Calories-924 | Nutrition Value Total Calories- 3012

18: Friday | Breakfast An egg. Two slices of toast with Jam. Orange. Glass of milk. Calories- 470 | Lunch Chicken Fingers with BBQ sauce. Small salad with ranch dressing. Water Calories-741 | Dinner Two tacos with meat, avocado, tomato,cheese, lettuce, and ketchup. Cup of apple juice. Calories- 993 | Snack Two apples, Two cup of passion juice. Snack Number 2 Two Nutria-Grains, and Gatorade Calories- 812 | Nutrition Value Total Calories -3016

19: Saturday | Breakfast Two slices of French Toast, Three Pancakes, Three slices of Bacon, Cup of Apple Juice. Calories- 1043 | Lunch Peanut Butter and Jelly Sandwich, Bag of Sun chips, Apple, Bottle of Gatorade. Calories-844 | Dinner Four Cups of Salad with Four tablespoons of Ranch Dressing, A Cup of PIneapple Orange Juice. Calories-540 | Snack Two apples With Peanut Butter. Snack NUmber 2 Two Fruit Cups Calories- 680 | Nutrition Value Total Calories- 3107

20: Sunday | Breakfast One and a Half cups of Oatmeal. 15 pieces of grapes. Two cups apple Juice. Calories- 510 | Lunch Hamburger. Fries and a coca cola product. Calories-971 | Dinner 24 ounces of Broccoli and cheese soup. Two slices of bread. Calories- 849 | Snack Doritos Chips, With a Bottle of Gatorade. Snack Number 2 Two cups of fruit salad, with a cookie. Calories-891 | Nutritional Value Total Calories- 3221

21: Alternatives | Breakfast Pancakes Smoothies Bacon Waffles French Toast | Lunch Peanut Butter and Jelly Sandwich. Sandwiches-any type of sandwich. | Snack Muffins Any hundred calorie snack. Fruit and Vegetables. | Dinner Any type of soup, and Frozen Dinners.

22: Workout Reference Guide | Alternate Hammer Curls - Stand up with body upright, dumb bell in each hand being held at arms length with the palms of your hands facing your torso and elbows to the side. Curl the right weight forward while contracting biceps as you breathe out while contracting biceps, hold for a second and come back down; Alternate arms. Use heavier weight depending on how fit the person is. Standing Dumbbell Triceps Extensions - Stand up with a dumbbell held by both hands (preferably heavy). Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over and behind your head. Keeping your upper arms locked close to your head with your elbows in and perpendicular to the floor extend your arm upward holding for a second when fully extended and lift it back down.

23: Dumbbell Bench Flies - Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hand will be facing each other. Then using your thighs, raise the dumbbells lifting them one at a time above your chest with arms almost fully extended but not quite. With a slight bend lower both arms out at both sides in a wide arc until you feel a stretch in your chest, then reset to base position. Alternating Deltoid Raise - In a standing position, hold a pair of dumbbells at your side. Raise the weights laterally, holding them out to your side to about shoulder height, repeat. Standing Dumbbell Upright Row - Grasp a dumbbell in each hand with a palms forward grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. Using your shoulders and elbows, pull the dumbbells upward toward the height of your shoulders and lower back down slowly, repeat.

24: Leg Raises - Lying on your back with your hands at your side, keeping your legs slightly bent lift your legs straight in the air. Keep your back flat against the floor throughout the movement, especially as you lower your legs. Keep tension on your abs by not lowering all the way to the floor. Bent over Two-Dumbbell Row - With a dumbbell in each hand, bend your knees slightly and bring your torso forward by bending at the waist. As you bend make sure to keep your back straight until it is parallel to the floor. Keep your head up, a strategy to do so is to look up towards the ceiling. While keeping the torso stationary, lift the dumbbells to your side, keeping your elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second, slowly lower the weight back down and repeat. Stiff-Legged Barbell Deadlifts - Grasp a bar using an overhand grip. Depending on the amount of weight you use have wrist wraps handy. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as to if you were picking something off the floor, bring your torso then up, and repeat for a desired amount of times.

25: Dumbbell Lunge - Stand with your torso upright holding two dumbbells in your hand by your sides. Step forward with your right foot, and bend your left leg in a kneeling position as your go towards the floor, while keeping the torso upright and maintaining balance. Inhale as you go down, exhale as you come up. Put desired amount of weight of dumbbells in both hands as you go about this exercise. Barbell Leg raises - Standing in a upright position, hold the barbell behind your neck as if you were doing squats. Put on desired amount of weight that you could handle. Pushing up with the heels of your foot, constrict your calves and balance on the balls of your toes. Come back down into the starting upright position and repeat. Barbell Curl - Stand up with your torso upright while holding a barbell with a desired amount of weight at a shoulder width underhand grip.While holding the upper arms stationary curl the weights forward while contracting the biceps as you breathe out. Continue until your biceps are fully contracted and the bar is at shoulder level, then repeat.

26: Push ups; Close triceps position - Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length. Lower yourself until your chest almost touches the floor as you inhale. Using your triceps and pectoral muscles press your upper body back up to the starting position, repeat. Dumbbell Bench Press - Sit down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands should be facing each other. Using your thighs, raise the dumbbells and fall back into a safe position with the dumbbells held in front of you at shoulder width. Rotate your fists forward so that the palms of your hands are facing in front of you. The dumbbells should be just to the sides of your chest, then extend upward while exhaling. Bring them down while inhaling and repeat.

27: Single Arm Shoulder Press - Grab a dumbbell and sit in a chair that has a back to it. Place the dumbbell on your thighs and bring up to shoulder height in one hand, the other hand keep extended to your side grabbing onto the bottom of the chair. Rotate the wrist so that the palm of your hand is facing forward. As you exhale, push the dumbbell up until your arm is fully extended. After a second pause, slowly come back down to the starting position as you inhale. Barbell Shrug - Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a grip facing your thighs. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Slowly return to the starting position as you breathe in. Russian Twist - Begin sitting on the floor with your knees bent and your feet flat on the floor. Press your hands together extending your arms out in front of you, and recline back so that your body is angled about 45 degrees (practically sitting at an angle. Twist your body to the right and to the left, repeat.

28: Deadlift - Have the barbell sitting on the ground in front of your feet with the desired amount of weight. As you put your hands on the grips of the bar take notice of your position, be in a squat position with your knees above the bar. Pull up the bars above your knees with your back straight the whole time, using your lower back to pull up the bar to a standing position. One Leg Barbell Squat - Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Bend your knees and use a over-hand grip with your hands being wider than shoulder width. Lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.

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About This Mixbook

  • Title: Fitness and Health Plan
  • Health 6 week Fitness and Health Plan
  • Tags: Health Fitness 6 Week Liberty
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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