C.I.P Fitness Plan

Aerobics

Aerobic activities make you breathe harder and make your heart and blood
vessels healthier.
These include:

• Walking
• Dancing
• Swimming
• Water Aerobics
• Jogging and running
• Aerobic exercise classes
• Bicycle riding
• Some gardening activities, such as ranking and pushing a lawn mower
• Tennis
• Golfing (With or without a cart)

Flexibility

Flexibility-enhancing activities ensure a good range of motion in the joints.
Loss of flexibility can be a predisposing factor for physical issues, such as pain
syndromes or balance disorders. Gender, age, and genetics may all influence range
of motion. Flexibility exercises include:

• Stretching
• Yoga
• Pilates

Muscle-strengthening

Muscle-strengthening activities build up your strength.
These activities work all the different parts of the body - legs, hips, back, chest,
stomach, shoulders, and arms - and include:

• Heavy gardening (digging and shovelling)
• Lifting weights
• Push-ups on the floor or against the wall
• Sit-ups
• Working with resistance bands (long,wide rubber strips that stretch)
• Pilates

SUNDAY:

10 Push ups

10 Squats

20 Star jumps / jumping jacks

MONDAY

20 Burpees

15 Squats

5 minute jog (around the field)

5 minute run

TUESDAY

10 Push-ups  

15 Sit ups

20 seconds Phantom chair ( against wall )

5 minute run

WEDNESDAY

60 Metre run

10 Hip lifts

20 Start jumps / Jumping jacks

5 minute run

THURSDAY

15 Sit ups

5 Hip lifts

15 Squats

40 seconds Phantom chair (on wall)

FRIDAY

20 Burpees

15 Star jumps / Jumping jacks

20 seconds Phantom chair (on wall)

5 minute run