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Fitt Principle

This document outlines a weekly workout plan following the FITT principle of Frequency, Intensity, Time and Type. On Mondays, Wednesdays and Fridays the plan involves high intensity lower body and full body weight training for 45-60 minutes. Tuesdays, Thursdays and Saturdays include lower intensity yoga sessions for 30 minutes. Sundays include 1 hour of moderate intensity cardio such as biking or hiking.

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177 views1 page

Fitt Principle

This document outlines a weekly workout plan following the FITT principle of Frequency, Intensity, Time and Type. On Mondays, Wednesdays and Fridays the plan involves high intensity lower body and full body weight training for 45-60 minutes. Tuesdays, Thursdays and Saturdays include lower intensity yoga sessions for 30 minutes. Sundays include 1 hour of moderate intensity cardio such as biking or hiking.

Uploaded by

api-519794121
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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weekday Frequency Intensity time type

Monday Weight Training 7/8 45 min-1 hour -Glute bridge no


weight: 4 sets, 25 reps
-Donkey kicks with
resistance band: 4 sets,
10-15 reps per leg
-2 sec pause squat: 4
sets, 25 reps
-Curtsey lunge: 4 sets,
10-15 reps per leg
-Curtsey lunge Squat
combo
Tuesday Rest/Yoga 2 30 min -Slow deep stretch
yoga
Wednesday Weight Training 7/8 45 min-1 hour -Bench step overs: 4
sets, 20 reps
-Barbell squats: 4 sets,
10-12 reps
-Walking lunges
w/barbell: 3 sets, 20
steps each
-Sumo squats: 4 sets,
10 reps
-Bulgarian split squat: 4
sets, 10 reps per leg
Thursday Rest/Yoga 2 30 min -Slow deep stretch
yoga
Friday Weight Training 7/8 45 min-1 hour -Pull ups: 5 reps
-Face pulls: 3 sets, 10-
15 reps
-Tricep pushdown: 4
sets, 10-15 reps
-Crunches: 3 sets, 20
reps
-Planks: 3 sets of
holding as long as
possible
-Plank push ups: 2 sets,
20 reps
Saturday Rest/Yoga 2 30 min -Slow deep stretch
yoga
Sunday Cardio 4 1 hour -Bike ride or hike

FITT Principle

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