ALEX'S FITNESS PLAN

Alex's goal: work out to gain more muscle for the spring game and for preparation for the season. (Football)

WEEK ONE

• Alex's week 1 workouts will include a warm up, conditioning and a cool down
• His warm-up will be stretches. He will stretch each leg for 1 minutes, reach his toes, and then stretch his arms.
• Should all together last 5 minutes.

WEEK 1 CONTINUED

• Workout:
• 10 minutes of Bulgarian split squats, 10 minutes of dumbbell side bends(5 mins each side),5 minutes of sprinter sit ups, walking lunge 10 yards front & back, power push ups 10 reps.

WEEK 1 CONTINUED

• Cool-down:
• Light jog for 10 minutes and slowly transition into a walk.
• Those routine will be followed for the first week Monday- Friday.

WEEK 2

• Alex's week 2 workouts will consist of a warm up, conditioning & cool down slowly getting more intense.
• Warm up: leg & arm stretches along with 10 push-ups.

WEEK 2 CONTINUED

• Workout: thick rope curls for 10 minutes.