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P4 – Plan a six-week personal fitness programme to incorporate the principles of training.
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My own 6 week fitness programme explained with P4 achieved.
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Unit 6: Fitness testnn andtraininn for the Uniformed
Public Services
Lo3: Be able to plan a ftness
pronramme
,By Diana Semko
P4 – Plan a six-week personal ftness pronramme to incorporate the principles of traininn.
To begin with, for this pass criteria I will be creatng a 6-week ftness plan (below) to focus on
different principles of training. My 6week plan will be different to an one else because I will be
focusing on different training then them. Myan online sources suggest that for beginners it is
recommended to exercise 3-4 tmes per week. This suggeston fts m lifest le perfectl because I
can exercises 2 tmes in college and then just add on another da when I am at home.
My main areas for this 6-week ftness programme are to focus on improving the muscular endurance
as well as, focusing a bit on m cardiovascular side. I would like to focus on m muscular endurance
because I know it’s one of m weak sides, I would like to gain some muscle and I just don’t like how I
look with ver litle muscle. The second component of ftness that I want to focus on is cardio
vascular endurance this is because when I am preparing to take the ftness test for the Police Service
I alwa s end up with a bad score.
My weekends exercises will be different each week because I am working either ver earl in the
morning untl the afernoon, or from the afernoon untl night tme. So, I can’t state the specifc tme
that I will be doing m workouts.
Week 1:
Week/Day: Time and exercises:
Monday 15th
January
Tuesday 16th
January
Wednesday
17th January
,Thursday 18th 9.30 – 9.45am: Myorning jog around m local park
January 9.45 – 10am: Followed b 10 reps each for lunges, calf raises, triceps dips, side
START leg raise, jumping jacks and squats. This exercise is stll in the park and it is
focusing on full bod .
Friday 19th
January
REST DAY (focusing on getng 7hours+ sleep and eatng health ).
On these da s, I usuall walk to train staton, from the train staton to college,
from home to the supermarket which will take about 30minutes all together.
On da s like toda I tend to do about 9,600 steps per m Fitbit.
Saturday 20th Core strength home workout called ‘Arms & abs’ focusing on upper bod and
January abs. This workout will be repeated 5 tmes, with 2minutes rest between each
set. The exercises are: 30 punches, 10 push ups, 30 punches, 30sec elbow plank,
30sec raised leg plank and 30sec side plank.
Sunday 21st
January
REST DAY (focusing on getng 7hours+ sleep and eatng health ).
As well as on Wednesda on Frida s I tend to walk around approximatel the
same tme if it means walking to the train staton, walking few stops instead of
taking the bus etc.
Week 2:
Week/Day: Time and exercises:
Monday 22nd 11am – 11.30am: Myorning jog around the local park.
January 2.15 – 3.30pm: G m session in college. This session is focusing on
cardiovascular endurance b using the treadmill a mixture of sprintng,
walking and jogging for 15minutes. 2nd area that this session is dedicated to is
the muscular endurance which will be done b using resistance machines
such as diverging lat pull down or seated row pull.
Warm up & Cool downs will be held for 5minutes before an exercise and
afer from head to toe following m own stretches.
Tuesday 23rd 9.10– 10.10am: Recreatonal sport usuall a badminton.
January 9.00 – 9.05am: I will follow a ‘Full Body Stretch’ which is about holding each
stretch for 40 seconds, the stretches are neck stretch, shoulder stretch,
triceps stretch, pelvic stretch, quad stretch and forward bend.
Wednesday
24th January
REST DAY (focusing on getng 7hours+ sleep and eatng
health ).
Thursday 25th 9.30 – 9.45am: Myorning jog around m local park
January Warm up & Cool downs will be held for 5minutes before an exercise and
afer from head to toe following m own stretches.
Friday 26th
January
REST DAY (focusing on getng 7hours+ sleep and eatng
health ).
On these da s, I usuall walk to train staton, from the train staton to
college, from home to the supermarket which will take about 30minutes all
together. On da s like toda I tend to do about 9,600 steps according to m
, Fitbit.
Saturday 27 th
‘Hip Dips’ home workout focusing on lower bod . This workout includes the
January following six exercises: 20 side leg raises, 20 side-to-side lunges, 20 side leg
extensions, 20 V-extensions, 20 half wipers, and 20 clamshells. These
exercises are to be repeated 4 tmes and having 30 seconds’ rest between
each set.
Sunday 28th
January
REST DAY (focusing on getng 7hours+ sleep and eatng
health ).
As well as on Wednesda on Frida s I tend to walk around approximatel the
same tme if it means walking to the train staton, walking few stops instead
of taking the bus etc.
Week 3:
Week/Da : Time and exercises:
Monday 29th 11am – 11.30am: Myorning jog around the local park
January 2.15 – 3.30pm: G m session in college. This session is focusing on
cardiovascular endurance b using the treadmill a mixture of sprintng,
walking and jogging for 15minutes. 2nd area that this session is dedicated to is
the muscular endurance which will be done b using resistance machines
such as diverging lat pull down.
Warm up & Cool downs will be held for 5minutes before an exercise and
afer from head to toe following m own stretches.
Tuesday 30th 9 – 10am: Recreatonal sport usuall a badminton.
January 9.00 – 9.05am: ‘Gravity Hold II’ stretches include arms raised to the side,
arms raised to the front, squat hold with arms raised, leg raised to the side,
knee raised up and calf raise hold. These stretches are aimed at the full bod .
Wednesday
31st January
REST DAY (focusing on getng 7hours+ sleep and eatng
health ).
Thursday 1st 9.30 – 9.45am: Myorning jog around m local park
February 9.45am – 10am: Followed b 20 reps each for lunges, calf raises, triceps dips,
side leg raise, jumping jacks and squats. This exercise is stll in the park and it
is focusing on full bod .
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