J'S WORKOUT PLAN

USING F.I.T

• F frequency
• I intensity
• T time

J'S F.I.T

• Frequency: every weekday
• Intensity: very hard
• Time: 2 hours

3 WORKOUT STAGES

• Warm up - 20 minutes
• Conditioning - 1.5 hours
• Cool down - 10 minutes

WARM UP - 20 MIN

• Stretch for 10 minutes
• Jog around for 10 minutes

CONDITIONING

• Bike 3 miles
• Run 1 mile
• Lift weights how you please/ increase weights
• Overload body with lots of heavy weight lifting

COOL DOWN 10 MIN

• Jog around for 5 minutes
• Jump rope for 5 minutes
• Done

CARDIO WORKOUT
when biking and running keep heart rate between 153-180 beats per minute to get a good heart and blood workout

WEIGHT LIFTING
Helps increase muscular strength and muscular endurance

JUMPING ROPE

RUNNING
running is an anaerobic exercise which means your body runs on stored energy

If J sticks with this workout plan he should be able to get bigger, stronger, and look better in almost 2 months