Personal Exercise

Plan 2025
Name: Xinqiao(Snow) Liao
 Learning Objectives Success Criteria
1. Create SMART Goals for your 1. Students create personalized
fitness unit. SMART fitness goals.
2. Research different websites 2. Plan 6 individual workouts.
and apps which help formulate
workouts.
3. Create a detailed personalized
workout plan.
Why? To achieve better physical health
and fitness, and to educate
students about the importance of
In groups, discuss the reasons said physical health and fitness
what you think we are trying to
achieve by doing this unit?
Overview
In your Fitness Project
What will you do? - How will you do it? - How will you measure your success? - Why are you doing it? - Write
a question about what you would like to know more about in regards to improving your personal physical
health.
Write a brief overview addressing the above questions.
- I will improve my overall health with a slight lean towards lower body maintenance. I will do this by following my
cardiovascular and conditioning goals, I can measure my success by conducting the same test before and after.
I’m doing it partly because I want to be healthy but also because I am an athlete outside of school and want to
improve that as well. I wonder if physical health will lead to bad/good mental health as well, and vice versa.
Research 3 different websites that will build a fitness plan
for you. Complete the table below.

Source/Name of Positive Negatives Summary

app/website
https://www.muscleandstrength.co Has workouts, diet plans, recipes It’s more leaning towards business Website with a lot of variety and
m/workout-routines and tools. rather than information. sorted into different categories
such as beginner, different body
part workouts, etc. There’s over
1000 workouts on this website.

https://darebee.com/ Variety of categories of workouts to The website is based on donations, Website with workouts, challenges,
choose from, it’s a project so the so it could shut off when there are and guides.
website is mostly free from ads. no more. Hard to find specific
workout

https://musclewiki.com/ Very specific and personalized even Could be a little difficult to navigate Website for customizing your
more than the other two. at first workout along with the equipment
you want to use.

www.youtube.com Free tutorial videos Not work out specific Very easy to find a tutorial on a
workout just from searching a
few words up
Cardiovascular Goal
Specific Improve running speed by seeing an increase in the laps completed in a set amount of time

Measurable Check in every week by recording the amount of laps done in the same amount of distance and time.

Attainable Start with the current running speed and aim to increase 1 or 2 laps every week

Relevant Improves cardiovascular fitness, running speed and overall health/physical fitness

Timebound Achieve a better running speed in 4-8 weeks

Rationale for your goal

Improving cardiovascular fitness helps also improve running endurance, stamina, and supports physical fitness. My specific goal
can be measured by a fitness test such as a cooper run, as the cooper run measures the amount of laps done in a set amount of
time. Running also helps to build strong bones, strengthen muscles, and burn a lot of calories. (Source)

Metric of Success Link to fitness test Norms

After training, the laps are increased by at least 2-3.

(Can be tested by the cooper test)
Conditioning Goal
Specific Enhance overall body muscular strength by doing the same set of bodyweight exercises and slowly increase
sets overtime.

Measurable Record number of reps and sets over time (at least once every week)

Attainable Aim to increase sets at least once every check in

Relevant Improve stamina and overall athletic performance (as well as overall health)

Timebound Improve a better athletic performance in 4-8 weeks

Rationale for your goal?

Improving conditioning fitness skills are good for endurance, strong muscles, as well as increasing flexibility. (Source) This goal
can be measured with the squat test to see how long I can hold a squat before and after this training. While it does not directly
match, a squat test measures lower body endurance and is good for me personally because I’d like to improve that in sports.

Metric of Success Link to fitness test Norms

Improve performance in fitness tests such as the squat

test
(Squat test)
Overview fitness Program
All Students must include 15 minutes of Cardio in each of their workouts. Please use the table below to outline the
cardio activity you will be doing for each session.

Workout #

Example -upper body weight training

1. Upper body

2. Strength and Power

3. Circuit training

4. Plyometrics/lower body

5. Sports(footwork) drills

6. High-Intensity Interval Training

 EXAMPLE - Workout Plan

Warm-up (Detail your warm-up to ensure you are getting your body ready for the exercises you will be doing in your workout) Cardio (15mins) Main Focus (35 Mins)

Pulse Raiser: Teacher led and this Upper Body Building

50 x Star Jumps - 10 x high Knees - 10 Back Kicks Repeat x 1 remains empty until
Active Stretch / Mobility: session completed. Upper Body Dumbbell Exercises for
chest, shoulders and back
Upper body mobility exercises followed on https://www.youtube.com/watch?v=CR5F5DpFSfA
Arm Circles / Inch worms / Chest openers / Tricep Extensions / Good mornings x10

# Exercise (Name - Muscle Targeted and Component of Fitness) Reps Sets Equipment Source / Link Resource

1. Incline Chest press with Dumbbells - Focus on Pectoral Muscles 10 4 Dumbbells https://www.youtube.com/watch?v=R
Muscular strength & Endurance Bench PbscYct3I4

2. Bent Over Row - Focus on Lats 10 4 Dumbbells https://www.womenshealthmag.com/

Muscular Strength & Endurance Bench uk/fitness/strength-training/a2875594
6/best-dumbbell-exercises

3. Back Extensions - Focus on lower back and core 15 3 Roman Chair https://www.healthline.com/health/fitn
Muscular Endurance ess-exercise/lower-back-exercises

4.

5. Complete table of at least 6-8 exercises.

6. Add an additional slide for extra exercises or if you cannot fit exercises
7.
onto one slide.
8.
 Workout Plan 1

Warm-up (Detail your warm-up to ensure you are getting your body ready for the exercises you will be doing in your workout) Cardio (15mins) Main Focus (35 Mins)

Pulse Raiser: Upper body exercise to improve

30 sec jump rope, 30 sec high knee, 30 sec arm circles & shoulder rolls, 30 sec jumping jacks strength in upper body muscles like
biceps, chest, shoulders.
5~10 seconds period of rest between
Active Stretch / Mobility:
each rep, not set.
30 sec arm swing, 30 sec torso twist, 15 sec per side shoulder stretch with reach-through, 30
sec wrist & forearm circles

# Exercise (Name - Muscle Targeted and Component of Fitness) Reps Sets Equipment Source / Link Resource

1. Wall push ups (chest, shoulders) - muscular strength and 15 4 The wall link
endurance

2. Seated band row (upper back, biceps) - muscular endurance 10 3 Resistance band Link

3. Bicep curls (biceps) - muscular strength 10 4 Dumbbells Link

4. Seated shoulder press(shoulder, triceps) - muscular strength 12 4 Dumbbells link

5. Dumbbell shrugs (Trapezius, Shoulders) - muscular strength 10 3 Dumbbells Link

6. Triceps Dumbbell Extensions(triceps) - muscular strength 10 5 Dumbbells Link

 Workout Plan 2

Warm-up (Detail your warm-up to ensure you are getting your body ready for the exercises you will be doing in your workout) Cardio (15mins) Main Focus (35 Mins)

Pulse Raiser: Strength and power to focus on

30 sec jumping jacks, 30 sec high knees, 30 sec bodyweight squats, 30 sec arm circles supporting explosive movements
needed during a badminton game
20 sec rest between reps if needed
Active Stretch / Mobility:
30 sec hip flexor stretch, 30 sec leg swings, 30 sec wrist & forearm rolls, 30 sec ankle rolls

# Exercise (Name - Muscle Targeted and Component of Fitness) Reps Sets Equipment Source / Link Resource

1. Squats (quads, glutes, hamstrings) - lower body strength 10 3 Body weight Link

2. Lunges (quads, glutes, balance) - lower body power 15 5 Body Weight(optional link
dumbbell)

3. Kettlebell Staggered Deadlift (hamstrings, glutes) - strength & 10 3 kettlebell Link

power

4. Push Press (shoulders, triceps) - explosive upper body power 10 3 Kettlebell/dumbbell link

5. Plank with shoulder taps (core, stability) - core strength 12 4 N/A link

6. Kettlebell Step up (quadriceps, glutes, hamstrings) - muscular 10 3 bench link

strength
 Workout Plan 3

Warm-up (Detail your warm-up to ensure you are getting your body ready for the exercises you will be doing in your workout) Cardio (15mins) Main Focus (35 Mins)

Pulse Raiser: Circuiting training to increase core

30 sec jumping jacks, 30 sec high knees, 30 sec arm circles, 30 sec squats stability, and improve agility and
footwork
10 sec break between reps if needed
Active Stretch / Mobility:

# Exercise (Name - Muscle Targeted and Component of Fitness) Reps Sets Equipment Source / Link Resource

1. Jump Squats (quads, glutes) - explosive power, agility) 10 5 bodyweight link

2. Push up (chest, shoulders, triceps) - muscular strength, endurance 10 3 bodyweight Link

3. Lunges (quads, glutes, hamstrings) - lower body strength, balance 15 5 Body Weight(optional link
dumbbell)

4. Push up to side plank (chest, shoulders, triceps) - muscle strength 15 3 bodyweight link

5. Mountain climbers (core, shoulders, legs) - cardiovascular 13 3 bodyweight link

endurance, agility

6. Burpees (full body, cardio) - explosive power, stamina 15 5 bodyweight Link

 Workout Plan 4

Warm-up (Detail your warm-up to ensure you are getting your body ready for the exercises you will be doing in your workout) Cardio (15mins) Main Focus (35 Mins)

Pulse Raiser: Plyometrics/lower body

30 sec jumping jacks, 30 sec high knees, 30 sec arm circles, 30 sec bodyweight squats

Active Stretch / Mobility:

30 sec leg swings, 30 sec hip flexor stretch, 15 sec per side calf stretch, 30 sec standing
quad stretch

# Exercise (Name - Muscle Targeted and Component of Fitness) Reps Sets Equipment Source / Link Resource

1. Jump Squats (quads, glutes) - explosive power, agility) 10 5 bodyweight link

2. Box Jumps (quads, glutes, calves) - explosive power 10 3 box/platform link

3. Lateral Bounds (quads, glutes, calves) - agility, balance 10 5 bodyweight Link

4. Tuck Jumps (quads, hamstrings, calves) - explosiveness 12 3 bodyweight Link

5. Broad Jumps (glutes, quads, hamstrings) - explosive strength 15 3 bodyweight link

6. Skater jumps (quads, glutes, calves) - lateral agility 12 3 bodyweight link

 Workout Plan 5

Warm-up (Detail your warm-up to ensure you are getting your body ready for the exercises you will be doing in your workout) Cardio (15mins) Main Focus (35 Mins)

Pulse Raiser: Sports(footwork) drills for better

30 sec jumping jacks, 30 sec high knees, 30 sec arm circles, 30 sec bodyweight squats footwork
1 minute break between each rep if
needed
Active Stretch / Mobility:
30 sec leg swings, 30 sec hip flexor stretch, 15 sec per side calf stretch, 30 sec standing
quad stretch

# Exercise (Name - Muscle Targeted and Component of Fitness) Reps Sets Equipment Source / Link Resource

1. Ladder Drills (agility, speed) - footwork, coordination 10 3 Ladder Link

2. Shuttle Runs (legs, cardiovascular) - speed, endurance 12 3 Cones link

3. Side-to-Side Shuffles (quads, glutes, calves) - lateral movement, 15 5 Cones LInk

agility

4. Cone Drills (agility, speed) - quick direction changes 10 5 Cones link

5. Forward & Backward Sprints (quads, hamstrings, calves) - speed, 15 5 Cones Link
explosive power

6. Carioca Drill (hip mobility, coordination) - agility, foot speed 10 4 N/A link
 Workout Plan 6

Warm-up (Detail your warm-up to ensure you are getting your body ready for the exercises you will be doing in your workout) Cardio (15mins) Main Focus (35 Mins)

Pulse Raiser: High-Intensity Interval Training

30 sec jumping jacks, 30 sec arm circles, 30 sec bodyweight squats

Active Stretch / Mobility:

30 sec leg swings, 30 sec hip flexor stretch, 15 sec per side calf stretch, 30 sec standing
quad stretch

# Exercise (Name - Muscle Targeted and Component of Fitness) Reps Sets Equipment Source / Link Resource

1. Burpees (full body, cardio) - explosive power, stamina 15 5 bodyweight Link

2. Jump Lunges (legs, glutes) - explosive power, endurance 10 5 Body Weight link

3. Mountain climbers (core, shoulders, legs) - cardiovascular 13 3 bodyweight link

endurance, agility

4. High Knees (core, legs) - cardio, speed 15 5 Bodyweight Link

5. Skater jumps (quads, glutes, calves) - lateral agility 12 3 bodyweight link

6. Push up to side plank (chest, shoulders, triceps) - muscle strength 15 3 bodyweight link
Citations MLA Format
“Free Workout Plans.” Muscle & Strength, 28 Apr. 2021, www.muscleandstrength.com/workout-routines.
“Home Workouts.” DAREBEE, darebee.com/. Accessed 14 Mar. 2025.
“Simplify Your Workout.” MuscleWiki, musclewiki.com/. Accessed 14 Mar. 2025.
YouTube, YouTube, www.youtube.com/. Accessed 14 Mar. 2025.
Fitness Plan Assessment Rubric