1. Design a Workout Plan

2. How do you start? Determine what type of program is right for you. Full body workouts Split routines How much time do you have to workout? What are the equipment available to you? What are your fitness goals? Lose weight Gain muscles & strength Athletic performance Cardiovascular endurance Keep track of your progress. Measurements Before and after pictures Track each workout

3. Full Body Workout Plan

4. Examples of Full Body Workouts “Filthy Fifty” 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings 50 Walking lunges 50 Knees to elbows 50 Push press 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders http://www.youtube.com/watch?v=2utHH6NpMjw

5. Split Routines Plan Upper body Lower body Chest & Back Legs & Cardio Shoulder, Biceps, & Triceps Plyometrics & Abs Chest, Shoulders, & Triceps Back & Biceps

6. Keeping track of each workout Show Mr. Chan’s workout progressions

7. Examples of Split routines http://www.weighttraining.com/workout-plans

8. Transformations