My Work Out Plan

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My Work Out Plan

• By Matthew Hildewig

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Goal
My goal is to improve all parts of my physical
fitness. Including, my

• Cardio Respiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• And BMI

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Day One And Four
Mondays and Thursdays I will work on my Cardio
Respiratory Endurance
For the first 10 minutes I will warm up by
stretching out my leg muscles, these including my
quadriceps, hamstrings, and calf muscles. After
that I will ride a bike, swim laps, or run for 20
minutes, Extending the amount of time by 5
minutes each week until I can go for at least 35
minutes. After that I will go until failure. Once
I am done I will do a 5 minute cool down by
walking. Or just swimming around, no laps.
Followed by drinking plenty of water during and
after the workout, so I dont get dehydrated.
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Day Two And Five
Tuesdays and Fridays I will work on my muscular
strength, and endurance.
I will start out by doing a minimum of 20 push
ups or until failure. After that I will start
out on the bench press, then the leg press,
after that I will work out on the dip machine,
and other upper body machines, I will lift an
amount of weight I can do easily on the first
set of 8, by the second set it should be a
little bit harder. And by the third Set of 8 I
should be struggling to complete it, Each week if
I feel like I can go higher on the weights I will
increase them by 5 pounds, or keep working until
I can increase it by 5 pounds. During the workout
I will drink plenty of water and rest in short
periods of time. As well as after the workout.
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Day Three
Wednesday will be a rest day, I will work on
flexibility by doing various flexibility
stretches including, the
Hurdlers Stretch The Standing Hamstring
Stretch Groin Stretch
Triceps and Lat Stretch Neck Rotations Butt and
Hamstring Stretch
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Safety

• Always drink plenty of water during and after the
  workout.
• Take short rest during the workout and long rest
  after.
• When lifting always have a spotter.
• Make sure you dont have any type of medical
  condition
• that could hurt you, and if you do, consult your
  doctor to see
• if you can handle the workout.
• Dont get distracted during weight lifting and be
  safe.