FITNESS ACTION PLAN DUE THURSDAY, APRIL 5th BY Dillon Silzer Fitness Action Plan The Fitness Action Plan was created to get myself stronger, faster, and to have more endurance. Some of the activities included, lifting weights, push-ups, sit-ups, jogging, running, and many different other things. An outline of what I have been doing for a month is as follows: DAY PUSH-UPS SIT-UPS Jogging Sprinting Weights Monday YES X X X X Tuesday X YES X X X Wednesday X X YES X X Thursday X X X YES X Friday X X X X YES Saturday YES X X X X Sunday X X X X X On Monday: I would be performing a plan of 5 push-ups; rest; 10 push-ups; rest; 15 push-ups; rest; 20 push-ups; rest; 15 push-ups; rest; 10 push-ups; rest; 5 push-ups; then a 5 minute break. I would do 10 reps of these in one day. On Tuesday: I would perform 30 sit-ups; rest; 25 sit-ups; rest; 20 sit-ups; rest; 15 sit-ups; rest; 10 sit-ups; rest; 5 sit-ups; rest; then a 5 minute break. I would do 5 reps of these in one day. On Wednesday: I would do jogging around my park two times (1 km) then rest for 10 minutes. Then do one more kilometre and I was finished. On Thursday: I would do Sprinting in my park (about 100m) then rest for 2 minutes. I would do 5 reps of these. On Friday: I would do Weight Lifting. I would do 115 pounds 5 times (Bench Press). I would do 5 reps of these. Then of I would do 150 pounds (squats). I would do 5 reps of these. On Saturday: I would be performing a plan of 5 push-ups; rest; 10 push-ups; rest; 15 push-ups; rest; 20 push-ups; rest; 15 push-ups; rest; 10 push-ups; rest; 5 push-ups; then a 5 minute break. I would do 10 reps of these in one day. On Sunday: I would take a rest from all of this so that I had enough energy to start my week over on Monday. My hopes from this Fitness Action Plan are getting in shape for the next O’Neill Football Team. I have to train off-season if I want to be stronger and quicker so I can help out our team. Other benefits would include, endurance for other sports (A.K.A soccer, badminton). It also gave me a chance to work out with my brother, Shaun. I found out that this helped my endurance a lot, and my strength a bit. I believe this is a good thing for me to follow in my future. The major muscles that were utilized in my workouts were, my biceps (Weight Lifting), my quads (squats), my calves/quads (running), my triceps, (from lifting weights). I also got more lung capacity from long distance running, my endurance went up. Also all these muscles became a bit stronger as I can tell that all these exercises were easier. BICEPS CALF ^TRICEPS^ Journals Monday, March 5th I started my action plan; it worked out perfectly because it was on a Monday. I had nothing to do so I printed out my plan and I started out. I finished my push-ups and broke out into a sweat. Tuesday, March 6th I came home from badminton and I ate supper. I went out and did my papers, and then I came home and remember my second day of the action plan. I did my next set of things. I finished my push-ups, and I used one of my couches to stick my feet under. Wednesday, March 7th I came home again from badminton and went outside before supper. I only finished one km instead of the two because I had to go in too eat. I came out after supper and finished my other km, which I forgot to do. Thursday, March 8th Today there was a game for badminton so I came home. I put on my shorts and got warmed up to start my sprint. I ended up only being able to do 3 reps of this before I got really tired out. Friday, March 9th Today I ended up staying at school to work out. I used the weight room down stairs at O’Neill to finish my workout. I was able to finish all of my reps before getting tired out. Saturday, March 10th I had finished my push-ups today. We traveled to Saskatoon, when we got into the hotel I had finished my push-ups in there. It was kind of weird doing the push-ups in the hotel, but I followed my plan. Sunday, March 11th I took my day off for the rest. This was apart of my action plan. Monday, March 12th I missed my entire action plan today. I really had no time, I had a practice, and then I had to go to soccer. I was too exhausted to follow my action plan. Tuesday, March 13th I got home from badminton and before supper I finished my reps of doing sit-ups. Then I was done for the day for my training. Wednesday, March 14th There was no badminton today so I got home right away and did my papers. After I got back from that I went jogging around the park to finish my fitness plan. I hadn’t felt any different then from the week before. Thursday, March 15th Today I had badminton, so after that I came home and ate supper. I had a rest on the couch and watched some T.V. Then I got up and was already in shorts. I did my sprints in the park. Friday, March 16th Today there was a badminton game, which I did not go to. I came home and did my Friday papers, and then I lifted weights in my basement. I managed too finish all of my reps for bench press. But since I did not have enough room I didn’t do my squats this time. Saturday, March 17th I got up in the morning because I could not sleep. I grabbed something to quickly eat, and then I started on my push-ups so that I could be done for the day. Sunday, March 18th This was a day of rest for me. (I am following my action plan). Monday, March 19th This was a new week. I finished my push-ups in the morning before going to school. They weren’t very hard to finish. I did them before I got into the shower so I wasn’t sweaty going to school. Tuesday, March 20th I got up early before choral and finished my reps of sit-ups. I had to finish them quickly so I could have a shower; I had to be ready for 7:20 when my cousin would pick me up. Wednesday, March 21st I could not complete my action plan today, which had been jogging. Thursday, March 22nd I had finished my sprints right after school. There was a game for badminton so I was able to finish all of my sprints today. The sprints really killed me because my leg had been hurting, but I had finished it. Friday, March 23rd It was weight lifting day; I had done my reps in the weight room before going to badminton. I finished those off quickly so I wasn’t late for the warm-up in badminton. Saturday, March 24th I didn’t wake up until one o’clock today. I got up and got dressed. Then after that I had finished my push-up reps before taking out my Sunday Suns (papers). Sunday, March 25th This was a day of rest, according to my fitness action plan. Monday, March 26th I am getting happy; it is two weeks before my action plan ends. This has been a lot of work up too this point. I did my push-ups in the morning before heading off to Vocal Jazz. Tuesday, March 27th I was unable to perform my sit-ups today, I was running short on time and I was too tired out from the day. And I didn’t feel very good that day. Wednesday, March 28th I finished my after my papers and supper today. I wasn’t feeling the greatest but I took a slow jog so that I could say I finished my run. Thursday, March 29th I finished my sprints right after school; since we got out early I was able to get them done before anyone got out of school or work. And it was beautiful out too. Friday, March 30th I did my reps of bench-press only today since I was at home. I couldn’t do the squats because there was not enough room. It was another day off from school. Saturday, March 31st I took out some time right after lunch time to do these reps. I was able to finish them quickly before have to take out my papers. Sunday, April 1st This is the last phase of my fitness action plan. Since it’s Sunday, I get a day of rest. Monday, April 2nd This is the 3rd last day of the action plan. I got up early to do my push-ups. Then I got in the shower, and cleaned up before going in early for Vocal Jazz. Tuesday, April 3rd This is the 2nd last day of my fitness action plan. I did my sit-ups before going to bed. The sit-ups weren’t too hard; I didn’t even break a sweat. So I didn’t have to take a shower after it. Wednesday, April 4th This is my last day of the action plan. I took the jog really easy this time. The 2 km wasn’t too hard; I did it pretty fast. I only broke out in a small sweat; this proves I have got into a lot better of shape since I started on March 5th, which was one month ago.