1. My Work Out Plan
By Matthew Hildewig

2. My goal is to improve all parts of my physical fitness. Including, my
Cardio Respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
And BMI

3. Day One And Four
Monday’s and Thursdays I will work on my Cardio Respiratory Endurance
For the first 10 minutes I will warm up by stretching out my
leg muscles, these including my quadriceps, hamstrings, and calf
muscles.
After that I will ride a bike, swim laps, or run for 20 minutes,
Extending the amount of time by 5 minutes each week until I can go
for at least 35 minutes. After that I will go until failure.
Once I am done I will do a 5 minute cool down by walking. Or
just swimming around, no laps. Followed by drinking plenty of water
during and after the workout, so I don’t get dehydrated.

4. Day Two And Five
Tuesdays and Fridays I will work on my muscular strength, and endurance.
I will start out by doing a minimum of 20 push ups or until failure.
After that I will start out on the bench press, then the leg press, after
that I will work out on the dip machine, and other upper body
machines, I will lift an amount of weight I can do easily on the first
set of 8, by the second set it should be a little bit harder. And by the third
Set of 8 I should be struggling to complete it, Each week if I feel like I
can go higher on the weights I will increase them by 5 pounds, or
keep working until I can increase it by 5 pounds. During the workout I will
drink plenty of water and rest in short periods of time. As well as after
the workout.

5. Day Three Wednesday will be a rest day, I will work on flexibility
by doing various flexibility stretches including, the
Hurdlers Stretch The Standing Hamstring Stretch Groin Stretch
Triceps and Lat Stretch Neck Rotations Butt and Hamstring
Stretch

6. Safety Always drink plenty of water during and after the workout.
Take short rest during the workout and long rest after.
When lifting always have a spotter.
Make sure you don’t have any type of medical condition
that could hurt you, and if you do, consult your doctor to see
if you can handle the workout.
Don’t get distracted during weight lifting and be safe.