Design a Workout Plan

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

Full Body Workout Plan

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

Split Routines PlanUpper body

Lower body

Chest & Back

Legs & Cardio

Shoulder, Biceps, & Triceps

Plyometrics & Abs

Chest, Shoulders, & Triceps

Back & Biceps

Keeping track of each workout

Show Mr. Chan’s workout progressions

Examples of Split routineshttp://www.weighttraining.com/workout-plans

Transformations

Transformations

Transformations

Transformations