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Fitt Program Plan Sethpruitt

The FITT program plan has goals of running 3 miles in 25 minutes, increasing push-ups to 50 once 40 is easily completed, and using free weights to build visible muscle tone. The weekly exercise schedule includes running 3 miles per session 5 days a week, doing sets of 10 push-ups 4 times per week, playing basketball for 1.5 hours once per week, and doing sets of dumbbell exercises with 35lb weights 4 times per week. Stretching for 20-30 minutes is also scheduled for flexibility training 4 times per week.

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252 views2 pages

Fitt Program Plan Sethpruitt

The FITT program plan has goals of running 3 miles in 25 minutes, increasing push-ups to 50 once 40 is easily completed, and using free weights to build visible muscle tone. The weekly exercise schedule includes running 3 miles per session 5 days a week, doing sets of 10 push-ups 4 times per week, playing basketball for 1.5 hours once per week, and doing sets of dumbbell exercises with 35lb weights 4 times per week. Stretching for 20-30 minutes is also scheduled for flexibility training 4 times per week.

Uploaded by

api-267357286
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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FITT Program Plan

Goals: Run 3 miles in 25 minutes.


Increase to 50 push-ups once 40 is easily completed.
Free weight exercises should produce visible muscle tone/definition.
Improve flexibility, while preventing injury.

Exercise
type

Monday

Running/Jogg
ing

3 miles,
approximatel
y 25-30
minutes.
(Reach 7-9
on RPE
scale)

(aerobic)

Push-Ups

Tuesday

Wednesday

Thursday

Friday

3 miles,
approximatel
y 25-30
minutes.
(Reach 7-9
on RPE
scale)

3 miles,
approximatel
y 25-30
minutes.
(Reach 7-9
on RPE
scale)
40 push ups.
4 sets of 10.

3 miles,
approximate
ly 25-30
minutes.
(Reach 7-9
on RPE
scale)

40 push ups.
4 sets of 10.

(anaerobic)

Stretching
(flexibility)

3 miles,
approximate
ly 30
minutes.
(Reach 7-9
on RPE
scale)

1.5 hours. 5
on 5, full
court. (Reach
7-9 on RPE
scale)

(aerobic)

(anaerobic)

Sunday

40 push ups.
4 sets of 10.

Basketball

Dumbbells

Saturday

4 sets of 15
reps w/35lb
free weights.

4 sets of 15
reps w/35lb
free weights.

4 sets of 15
reps w/35lb
free
weights.

4 sets of 15
reps w/35lb
free
weights.

20-30
minutes
30 secs per
stretch.
3 reps per
stretch. Full

20-30
minutes
30 secs per
stretch.
3 reps per
stretch. Full

20-30
minutes
30 secs per
stretch.
3 reps per
stretch. Full

20-30
minutes
30 secs per
stretch.
3 reps per
stretch. Full

body
stretching.

body
stretching.

body
stretching.

body
stretching.

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