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Running Fitness Plan

Goals (8 Points)

Create four goals related to how you can cope/reduce stress better, increase physical activity, or improve your nutrition. Remember to create SMART goals (Specific, Measurable, attainable, Realistic, Time-bound). Include where (House, gym, grocery store, etc.) you are going to accomplish this goal, when (time of day), and how? Also, provide a reason why you pick that goal or why you want to accomplish that goal?

1. Goal-

a. Reason you picked that goal-

2. Goal-

a. Reason you picked that goal-

3. Goal-

a. Reason you picked that goal-

4. Goal-

a. Reason you picked that goal-

Nutrition (7 points)

Healthy on the go snacks

Snacks should be something YOU will make and help YOU accomplish your goals. Watch the sugar content, fat content, carbohydrates, and protein.

1. Snack (1 point):

a. Ingredients:

b. How to make it:

2. Snack (1 point)::

a. Ingredients:

b. How to make it:

3. Snack (1 point)::

a. Ingredients:

b. How to make it:

4. Snack (1 point)::

a. Ingredients:

b. How to make it:

Healthy cheap Food Items you can buy

Make a list of SIX items that are cheap and healthy that you can have at your home or apartment that do not contain a lot of sugar, fat, or chemicals, but is something you can afford. Half point for each food item.

Workouts

Each workout should include at least five different exercises with descriptions or pictures of how to perform the exercise. See sample workout below.

Sample workout below. Use this template if you want.

Exercise	Description	Wt.	Set/Rep
4 Lunge Jump, 4 Jumping Jacks	4 Jumping lunges making sure you get your knees to 90 degrees and then 4 jumping jacks	BW	3x20
1/2 Burpee	Start standing tall and come down into push-up position. Jump up and jump.	BW	3x15
Push-Up Row Triceps Kickback	Start in push-up position with the weights by your chest. Perform a push-up, then one arm single arm row with a triceps kickback. Switch arms and perform again.	10 lbs.	3x15 Each Arm
Run 5 minutes
Over the Head MB	Kneeling throw the MD over your head. Keep core tight	10 lbs.	3x15
Lunge with Twist	Step forward with one foot, front leg bent at 90, chest it up tall, knee behind toe, Walk forward and twist weight wt. side to side	10 lbs.	3x10 Each Leg
Push-Up on MB	One hand on MB perform a pushup and alternate to the opposite arm.	BW	3x16
2 minutes of Cardio- 30 Sec of each Jumping Jacks, Burpees, High Knees, Hockey Jumps (Lateral Jumps)

Full Body BODYWEIGHT Workout, must include AT LEAST five body weight exercises (5 points):

Exercise	Description	Wt.	Set/Rep

Walking/Running Plan you can follow for a week

Must include three days of walking/Running and two day of strength, stretching, or core (5 points)

Day of the week	Exercise Description	Duration/Sets/Reps

Cardio Interval Workout, Design a 20-minute workout outside or inside.

Must include at least five different intervals, movements, and/or exercises (5 points)

Exercise	Description	Wt.	Set/Rep