Kimberlee Dimas
April 30, 2017
FITT Principle and Workout
Cardiovascular Plan
Frequency 3-5 days per week; preferably
Monday, Wednesday, Friday,
and Sunday.
Intensity I calculated my target heart
rate and came up with 57 beats Maximum) 60% of 1RM
per minute.
1. maximal heart rate for a 22 when it comes to working out
year old:
207 - 0.7(22) = 191.6
2. lower target limit:
192(0.64) = 122.88
3. upper target limit:
191.6(0.94) = 180.10
4. target range:
123 180 = 57 beats per
minute
HED 44_30112
Professor Silva
Weight Program Plan
3 days a week; Monday,
Wednesday, and Friday.
The days in between focusing
on stretching and just relaxing;
giving your muscles a break in
between will help allow them
to grow.
1RM (One Repetition
My level of strength is 20lbs
my arms. This week I plan to
continue with that level of
weight and in two weeks
move up to 30lbs.
My level of strength for squats
is 40lbs, which is just the bar
itself; within 2 weeks I plan on
adding 10lbs to each side,
making it 60lbs.
My level of strength for the
leg press is 110lbs; within the
next two weeks I plan on
doing 140lbs (My overall
weight currently is 182).
 My level of strength for my
core workouts is 10lbs, where
I lift the weight over my head,
I add weight to sit-ups; within
two weeks I plan on lifting
20lbs. I also do a minute of
planking and switch it up with
planking and pushup position;
in two weeks I plan on doing
this for two minutes straight.

*I have not worked out my

back or shoulders and that is
something I need to add to my
workout routine. Whatever
weight I can tolerate I will
start from there and within
two weeks move up to a
higher weight level.
Time Running: 7:30-8:00 minutes I do not want to have too
per mile and a total of two much muscular strength
miles per day working on my because I am more focused on
endurance toning my body and focusing
on endurance.
Stair Master: 15 minutes at the Therefore, I will have 60% of
end of the workout, moderate my 1RM, and will have 4 sets
speed with high intensity of 12 for each workout
intervals throughout.
Arms: 4 x 12
Zumba: LA Fitness offers -Lying Dumbbell Triceps
many classes to those that are Extension
members to their gym, and -Seated triceps
Zumba is one of them. This Press/Extensions
class lasts about an hour long. -triceps Dumbbell
-Standing Overhead Dumbbell
Press
-Dumbbell Lateral Raise

Squats:
-Squat Rack 4 x 12

Type *These various types of
workouts are meant to be done
the same day; besides Zumba,
this class will be done once a
week.
-One legged squats with 10lb
dumbbells each side in hand
3 x 12
Leg press: 3 x 12
The last set I will do 15 reps
Ab workouts upper core:
-long arm crunches with 10lbs
added
4 x 15
-knee crunches 4 x 15
Ab workouts lower core:
-scissors 4 x 15
-leg raises 4 x 15
-bicycle crunches 4 x 15
Ab workouts for 6-pack:
-elbow plank to star-plank for
a minute straight and within 2
weeks switch to 2 minutes
-Y-ups 4 x 15
Ab workouts obliques:
-sitting twists with 10lb
weight 4 x 15
-cross crunches 4 x 15
- toe taps 4 x 15
-side planks : 1 minute each
side
Ab workouts core:
-mountain climbers 4 x 15
*If I feel the need to increase
my muscular strength then I
will be using 50% of my
1RM, and only doing 2 sets
but more repetitions.
*These various types of
workouts are NOT meant to
be done the same day. For
example, if I do abs one day,
then I will do legs the next

Running: (first workout to
warm my muscles up)
5.5 miles per hour 6.0 miles
per hour throughout the
mileage, although after the
first mile it will be okay to
lower it to 4.0 miles per hour
if it is necessary to do so.
In the beginning of putting
this workout into practice,
walk the curves and run the
straightaways.
day.
Resistance training with body
weight for mainly ab workouts
and added weight to the rest of
the muscle groups. Overtime
weight will be increased to
improve my muscular strength
and endurance.

Stair Master: moderate to

vigorous, will be on auto and
will be the last thing I do in
my workout routine.

Zumba: Intense workout and

decided upon instructor, will
be done only once a week.