Activity 360

Physical activity is a necessary part of any health and fitness regime. Our bodies
need physical activity just as much as they need clean water and healthy foods.
Activity is going to allow our bodies to encourage proper functioning, promote a
healthy heart and organs and provide an overall sense of health and wellness.
Physical activity is commonly misunderstood as spending endless hours at the gym
enduring grueling, boring workouts. But, in fact workouts dont have to be perceived
that way! Did you know that as little as 20 minutes of intense workout can be
enough for one day? Or that 60 minutes of everyday activities or a leisure workout
can work just as well too?
In this pamphlet we will provide examples of effective workouts that will help you to
reach your health and fitness goals. Be sure to use the chart provided to track your
daily activity in order to better assist you with the process.
The Workouts
Everyday Activities/Leisure Activity
Some everyday tasks can count toward your physical activity for the day. These
tasks are able to count toward your physical activity if one is performed vigorously
for at least one hour or if multiple are performed back-to-back for at least one hour.
We recommend that these tasks are used in conjunction with strenuous gym
workouts, unless you have physical limitations in which keep you from doing so.
30 Minute Activity
Vigorously digging in your
yard
Weeding your garden/
flower beds
Raking Leaves
Scrubbing the bathroom/
bathtub
Carrying heavy shopping
bags
Vacuuming
Ironing
Climbing Stairs
Painting

Calories
Burned
315

Hands and Knees Mopping

Calories
Burned
170

115

Carrying small children

136

225
200

Shoveling Snow
Push mowing the lawn

300
325

190

Washing the car

300

90

Packing/moving/carrying
boxes
Dancing
Playing Golf
Running and playing with
Children

400

70
285
160

60 Minute Activity

400
400
272

One Hour Gym Workouts

Perform one of these workouts or a 20-30 minute intense workout six days a week
One Hour Gym Workout Suggestions
Treadmill: 0-5 min 3.0 MPH 0% incline, 5-20 min
3.5 MPH 5 % incline, 20-40 min 3.8 MPH 10%
incline, 40-55 min 3.8 MPH 12% incline, 5560min 3.4 MPH 2% incline
Treadmill: 0-5 min 3.0 MPH 0% incline, 5-60
minutes bump speed up to 3.7 MPH and Incline
up to 15%. Drop incline down 1% every 4
minutes. Ex: 5-9 min 3.7 MPH 15% incline, 9-13
min 3.7 MPH 14% incline, etc.
Treadmill: 0% Incline 15 min jog 5 MPH, 5 min
walk 3.8 MPH, 5 min sprint 6.5 MPH, 5 min walk
3.8 MPH, 15 min jog 5 MPH, 5 min walk 3.8 MPH,
5 min jog 5 MPH, 5 min walk 3.5 MPH
Treadmill: 0-5 min 3.0 MPH 0% incline, 5-60
minutes bump speed up to 3.8 MPH and Incline
up to 1%. Bump Up incline by 1% every 4
minutes. Ex: 5-9 min 3.8 MPH 1% incline, 9-13
min 3.8 MPH 2% incline, etc.
Treadmill: 60 min jog 5 MPH
Treadmill: 60 min sprint/rest. Jog at 5.5 MPH for
5 minutes followed by a 2 minute walk/rest at
3.8 MPH. Continue for 60 minutes.
Elliptical: 60 min jog at a 10 resistance
Elliptical: 60 min sprint/rest. Jog at 10 resistance
for 5 minutes followed by a 2 minute jog at 5
resistance
Elliptical: 15 min 12 resistance, 15 min 10
resistance, 15 min 8 resistance, 15 min 5
resistance
Elliptical: 60 min any resistance, for miles. Goal
is to get at least 7 miles or more. At 30 minutes
if not at 3.5 miles, slightly lower resistance to go
faster. Once miles are reached lower resistance
and finish out 60 minutes.
Elliptical: 60 min any resistance, for calories.
Goal is to get at least 600 Calories. At 30
minutes it not at 300 calories or more, slightly
heighten resistance to burn more calories faster.
Once calories are reached lower resistance and
finish out 60 minutes

Elliptical: 0-5 min 5 resistance, every 5 minutes

after bump up resistance 1 level. Ex: 5-10 min
resistance 6, 10-15 min resistance 7, etc.
Stepmill/ Stair climber: 60 minute steady state
climb at Level 5
Stepmill/ Stair climber: 60 Min sprint/rest. Climb
at level 9 for 5 minutes followed by at 2 minute
climb at level 4. Continue for 60 minutes
Stepmill/ Stair climber:15 min level 11, 15 min
level 9, 15 min level 7, 15 min level 5
Stepmill/ Stair climber: 15 min level 6 forward
step, 15 min level 6 side step right side, 15 min
level 6 side step left side, 15 minute level 4
forward step kick backs
Stepmill/ Stair climber: 60 min any level, for
steps. Goal is 8,000 steps. If goal is reached
before 60 minutes, lower level and finish out
time.
Recumbent Bike: Max OT-- Select random setting
on bike and time for 16 minutes. Set level at 10
for females and 12 for males. Bike as hard as
you can, keeping RPM's over 90 the entire time.
Once 16 minutes are reached, select manual
setting on bike. Bike at level 5 for remaining 44
minutes.
Recumbent Bike: 60 min level keeping 8 RMP's
over 70
Recumbent Bike: 60 min sprint/rest. Pedal at
level 10 for 5 minutes keeping RMP's over 90.
Drop level to 5 keeping RMP's around 70 for 2
minutes. Continue pattern for 60 minutes.
Recumbent Bike: 60 min any level, for miles.
Goal is to get at least 15 miles. If not at least
halfway done at 30 minutes, up resistance to go
further faster. If completed before the 60 minute
mark, drop resistance and pedal for remaining
time.
20-30 Minute Intense Workouts
Perform one of these workouts or one hour gym workout six days a week.
Note: If you are able, these short intense workouts are going to be the most
beneficial to perform.
For examples of specific workout movements please visit: www.fitforlife.org/demos
20- 30 Minute Intense Activity Workout Suggestions

5 Rounds: 10 Air Squats, 10 Pushups, 10 Burpees, 20 Sit-ups, 20

Mountain Climbers, 30 Jumping Jacks, 100 Singles, 30 Second
Sprint on the Treadmill
5 Rounds: 20 Kettle bell swings, 30 dumb bell thrusters, 40 sit
ups, 50 prisoner squats 3 Rounds: 15 Burpees, 15 Step-ups
For Time: 500m row, 50 walking lunges (light weights), 400 m
run, 40 air squats, 300m row, 30 burpees, 200m run, 20 wall
balls, 100m row, 10 box jumps
2 Rounds: 30 air squats, 10 burpees, 30 sit ups, 10 burpees, 30
push-ups, 10 burpees, 30 weighted lunges, 10 burpees, 30 sit
ups, 10 burpees, 30 kettle bell swings, 200 m run
4 Rounds: 400m run, 20 burpee box jumps, 20 sit ups, 20 wall
balls (14lbs)
For Time: 50 box jumps, 50 ring rows, 50 kettle bell swings, 50
walking lunges, 50 sit ups, 50 dumb bell snatches, 50 wall balls,
50 burpees, 100 singles
Add One Exercise Each Round: 10 burpees, 20 wall balls, 30
ground to overhead, 40 kettle bell swings, 50 box jumps
For Time: 1 Mile run, 25 burpees, 50 sit ups, 20 hand release
push-ups, 1 mile run
3 Rounds: 15 kettle bell swings, 20 air squats, 15 kettle bell
swings, 20 sit ups, 15 kettle bell swings, 20 hand release push
ups
3 Rounds: 400m run, 21 kettle bell swings, 12 pull ups or ring
rows
5 Rounds: 10 burpees, 10 push-ups, 20 squats, 10 dumb bell
snatches
For Time: 100 singles, 50 sit ups, 80 singles, 40 sit ups, 60
singles, 30 sit ups, 40 singles, 20 sit ups, 20 singles, 10 sit ups
For Time: 1 mile run, 50 air squats, 40 pushups, 30 sit ups, 20
lunges, 10 burpees, 1 mile run
For Time: 50 calorie row, 50 wall balls, 40 calorie row, 40 wall
balls, 30 calorie row, 30 wall balls, 20 calorie row, 20 wall balls,
10 calorie row, 10 wall balls
3 Rounds: 20 wall balls, 20 burpees, 20 ball slams, 20 box
jumps, 20 burpees
2 Rounds: 200 singles, 25 sumo deadlift high pulls w/kettle bell,
25 goblet squats, 1000m row
For Time: 200 Singles, 90, push-ups, 80, kettle bell swings, 70
ring rows, 60 box jumps, 50 wall balls, 40 air squats, 30 calorie
row, 20 burpees, 10 dumb bell squats cleans
2 Rounds: 26 hand release push-ups, 400m run, 26 burpees,
400m run, 26 hollow rocks, 400m run, 26 air squats, 400m run
For Time: 1 mile run, 100 ring rows, 200 push-ups, 300 air
squats, 1 mile run
For Time : 3000m row, 600 singles, 1.5 mile run

Rest Day
Every individual body needs at least one rest day a week, but no more than two. A
rest day allows the body to repair muscle tissue that has been broken down during
the week and also gives joints a break. Working out seven days a week will actually
cause your body to go in the opposite direction of which you want it. However, it is
permissible to make your seventh day workout an active recovery day. Activities
like taking a leisurely walk or performing light yardwork are acceptable forms of
active recovery.