1.

3 Application Personal Fitness Plan

Isabella Burroughs

Short term Goal 1:

Specific- To be able to run consistently without taking walking breaks or stopping for a half mile
Measurable- To decrease in time for when I attempt to run a half mile
Attainable- I can reach this goal by doing it 3-4 times a week
Realistic- It is realistic because I can work up to it if I keep doing it
Timely- I want to reach this goal by at least the end of the month of July

Short term Goal 2:

Specific- To stop snacking in between meals and trying to eat healthier, less carbs and sugar
Measurable- Only eating the main meals throughout the day to loose weight
Attainable- I can reach this goal by being more focused and paying more attention
Realistic- This goal is realistic because I just need to say no to excessive foods that I don’t need
Timely- I want to be able to make this more routine like by the end of the month

Long term Goal

Specific- To loose 10lbs
Measurable- To loose weight
Attainable- I can reach this goal by following my workout plan
Realistic- It is realistic because I will be exercising each day
Timely- I want to achieve this goal by the end of summer
For my warm-up I want to do exercises that will help me stretch out and will also get my heart
rate going. I found some exercises on self.com that I want to follow from now on before I jump
into a workout. The exercises include 8 forward and backward arm circles, 2 minutes of jump
roping, 8 walkouts, reverse lunge to knee raise, and squats. My workout plan currently includes
a walk with my dad. I found a more intense workout that will get my heart rate up longer and are
exercises that I can switch out each time I workout. I found activities/exercises from the website
healthline.com. These exercises include lunges, pushups, squats, burpees, side planks, and I
added on to my workout plan crunches. I am incorporating F.I.T.T. by following its formula. I am
planning on attempting to do this workout 2-3 times a week so it is more consistent rather than
doing it only once a week. This workout is a lot more than what I usually do. I am going to have
to push myself to do these things so I can strengthen my core and to have a harder workout. I
am going to do 2 days of high intensity and 1 day of low intensity. I am planning to do this
workout for at least 30 minutes each time I workout. I am going to have to work up to the times
of consistently doing it for 30 minutes so I can get used to it and being able to make it more of a
routine. I am performing these types of exercises so I can build up my core, arm strength, and
flexibility. I am going to incorporate specificity by putting specific exercises in my workout that
will benefit me in the process of reaching my short term and long term goals and I am going to
use the principle of overload by continually working harder to be able to adjust to the work out I
have set. The progression will play I once I start to have an easier time when I workout because
of consistently pushing myself to work harder than I normally do. After my workout I will proceed
with my cool down. I will do toe touches, arm cross shoulder stretch, overhead triceps stretch,
chest cross arm stretch and side bend stretch. Doing each of these for 30 seconds should lower
my heart rate from my workout.

Overload: Working your body harder than you normally work it. Pushing yourself to get
maximum health benefits.
Specificity: Particular exercise/activities or exercises that you choose to perform for your
personal-fitness program using overload and progression.
Progression: The gradual increase in overload.
Warm up images

8 forward and backward arm circles

2 minutes of jump roping

8 walkouts

Reverse lunge to knee raise

Squats
Cool Down images

Toe touches

Arm cross shoulder stretch

Overhead triceps stretch

Chest cross arm stretch

Side bend stretch

 Works Cited Page

Marturana, Amy. “The Best 5-Minute Warm-Up to Do Before a Strength Workout.” SELF, SELF,
23 Oct. 2017, www.self.com/gallery/best-5-minute-warm-up-strength-workout.

“10 Best Exercises for Everyone.” Healthline, Healthline Media,

www.healthline.com/health/fitness-exercises/10-best-exercises-everyday#how-to-improve.