Crystal Kim’s Fitness and Health Plan

Trainer: Rachael LeeFrom Body Architects

Fitness Scenario

15 Years Old5 feet 2

inches110 pounds20.1, normal

BMIStudent

Crystal is a girl who is trying to be stronger and healthier as she starts dance. She wants to increase her mile time that she can better her endurance. Her strength is slightly below average. She wants to be more toned in her arms and legs, so that she can do more push ups and give painful kicks to the stomach when she must.Crystal does not have an exercise regimen, and only plays sports with friends from time to time. She dislikes running unless she must, however walks to many places. Crystal is a little prone to injury, so care should be made that she doesn’t get hurt.Crystal sleeps very late, and is often busy procrastinating on homework and playing her guitar or piano. Because of this, a simple, quick exercise plan she wouldn’t be bored with is best.Crystal would like to keep dancing and try out for the drill team, so she’d like to become more flexible and coordinated.

What will this plan do?

The dance lessons and walking will give you your aerobic exercise

The gym and dumbbell exercises help you get the strength you need

You’ll become much more flexible with the yoga in your workout plan

Yoga will also help you with balance, and give you a soothing way to work your mind and body

Overload on the bench press and other equipment will give you the toned body you want

Swimming, ice skating, and basketball will make your overall body composition look good

The plan encourages you to eat and live in a more well-being lifestyle

Reveal a happier, healthier you!

Workout Plan

Warming up:Jog in placeWeek 1: Five minutesWeek 2: Five minutesWeek 3: Ten minutesWeek 4: Ten minutes

Jumping jacksWeek 1: Fifteen timesWeek 2: Fifteen timesWeek 3: Twenty timesWeek 4: Twenty times

Push upsWeek 1: Five timesWeek 2: Ten timesWeek 3: Ten timesWeek 4: Fifteen times

Cooling down:Jogging/walkingFive minutesButterfly StretchThirty countsAbdominal

StretchThirty countsQuadriceps

StretchTwenty counts each

How to do your warm up + cool down exercisesJumping jacks:

1. Stand with your arms at your sides, and your feet straight and close together.

2. Then clap your hands all the way above your head, while jumping and moving your feet more than shoulder width apart.

Push ups:3. Lie chest down with your hands flat at shoulder level, your feet together and

parallel, toes against the ground4. Straighten your arms, pushing yourself up, and keeping your body straight

Butterfly Stretch:5. Sit down, bring your feet together and put your knees as far apart as

possible6. While keeping your back straight, reach as forward as you can

Abdominal Stretch:7. Lie down as if you are doing a push up, but put your feet down, pointed

towards the wall behind you.8. Use your hands to elevate only your upper body, and keep position

Quadriceps Stretch:9. Stand and grasp the top part of your ankle10. Bring it towards your back until you feel a stretch

How to do your warm up + cool down exercises

Jumping Jack Push up Butterfly stretch

Abdominal stretch Quadriceps stretch

Sunday

1st week, day 1: Take a walk outside for an hour, do 5 pound dumbbell exercises according to the chart, 4 sets of 6 reps each.

2nd week, day 8: Take a walk outside for an hour, do 5 pound dumbbell exercises according to the chart. 4 sets of 8 reps each.

3rd week, day 15: Take a walk outside for an hour, do 8 pound dumbbell exercises according to the chart. 4 sets of 6 reps each.

4th week, day 22: Take a walk outside for an hour, do 8 pound dumbbell exercises according to the chart. 4 sets of 8 reps each.

Don’t forget to always warm up and cool down!

Dumbbell exercise chart:Sunday ChestFlat Chest Presses1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.2. Lower dumbbells to chest in a controlled manner.3. Press dumbbells back to starting position and repeat.4. Avoid locking elbows.

ShoulderSeated Shoulder Presses1. Sit upright on bench with dumbbells over head. Make sure back is flat.2. Lower dumbbells slowly to shoulders.3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises4. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.5. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent

throughout.6. When arms are parallel to floor, slowly lower back and repeat.

BackDead Lifts1. Stand upright, feet shoulder width apart, knees slightly bent.2. Bend lower back and knees to lower the weights down your legs. Back must remain

flat, lower back should be arched inwards slightly. Keep head up throughout exercise. 3. Stand upright using lower back and legs, maintaining flat back and keeping your

head up.

Monday

1st week, day 2: Do yoga according to the chart, go to the gym and do each exercise from the chart 4 sets of 6 reps each.

2nd week, day 9: Do yoga according to the chart, go to the gym and do each exercise from the chart 4 sets of 8 reps each.

3rd week, day 16: Do yoga according to the chart, go to the gym and do each exercise from the chart 4 sets of 8 reps each.

4th week, day 23: Do yoga according to the chart, go to the gym and do each exercise from the chart 4 sets of 10 reps each.

Don’t forget to always warm up and cool down!

Tuesday

1st week, day 3: Go to your dance lessons, and swim laps at the pool for an hour.

2nd week, day 10: Go to your dance lessons, and swim laps at the p0ol for an hour.

3rd week, day 17: Go to your dance lessons, and swim laps at the pool for an hour.

4th week, day 24: Go to your dance lessons, and swim laps at the pool for an hour.

Don’t forget to always warm up and cool down!

Wednesday

1st week, day 4: Do yoga according to the chart, go on the treadmill for 45 minutes, and do 5 pound dumbbell exercises according to the chart, 4 sets of 4 reps each.

2nd week, day 11: Do yoga according to the chart, go on the treadmill for 45 minutes, and do 5 pound dumbbell exercises according to the chart, 4 sets of 6 reps each.

3rd week, day 18: Do yoga according to the chart, go on the treadmill for an hour, and do 8 pound dumbbell exercises according to the chart, 4 sets of 4 reps each.

4th week, day 25: Do yoga according to the chart, go on the treadmill for an hour, and do 8 pound dumbbell exercises according to the chart, 4 sets of 6 reps each.

Don’t forget to always warm up and cool down!

Dumbbell exercise chart:Wednesday BicepsHammer Curls1. Stand upright with dumbbells at sides.2. Turn palms inward so they face body. 3. Curl dumbbells up slowly keeping your elbows close to sides.

TricepsFrench Presses1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other.

Dumbbells should be just about touching each other.2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either

side of head.3. Extend both your arms back to start position and repeat.

LegsDumbbell Lunges1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant

your foot bend trailing knee so it nearly touches floor. 3. Push off with front foot to return to starting position.4. Repeat for the desired number of reps and change legs.

CalvesSeated Calf Raises1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart. 2. Rest dumbells on thighs while keeping hold of them.3. While staying seated raise heels by just using toes.4. Lower your heels to the ground and repeat.

Thursday

1st week, day 5: Go to your dance lessons, go to the gym and do each exercise from the chart 4 sets of 6 reps each.

2nd week, day 12: Go to your dance lessons, go to the gym and do each exercise from the chart 4 sets of 8 reps each.

3rd week, day 19: Go to your dance lessons, go to the gym and do each exercise from the chart 4 sets of 8 reps each.

4th week, day 26: Go to your dance lessons, go to the gym and do each exercise from the chart 4 sets of 10 reps each.

Don’t forget to always warm up and cool down!

Friday

1st week, day 6: Go to the gym and do each exercise from the chart 4 sets of 6 reps each, then go swim laps at the pool for 45 minutes.

2nd week, day 13: Go to the gym and do each exercise from the chart 4 sets of 8 reps each, then go swim laps at the pool for 45 minutes.

3rd week, day 20: Go to the gym and do each exercise from the chart 4 sets of 8 reps each, then go swim laps at the pool for an hour.

4th week, day 27: Go to the gym and do each exercise from the chart 4 sets of 10 reps each, then go swim laps at the pool for an hour.

Don’t forget to always warm up and cool down!

Saturday

1st week, day 17: Do yoga according to the chart in the morning. Ice skate for two hours.

2nd week, day 14: Do yoga according to the chart in the morning. Play a game of basketball with your friends for an hour or so. Afterwards, go to the pool to swim laps for half an hour or more.

3rd week, day 21: Do yoga according to the chart in the morning. Ice skate for two hours.

4th week, day 28: Do yoga according to the chart in the morning. Play a game of basketball with your friends for an hour or so. Afterwards, go to the pool to swim laps for half an hour or more.

Don’t forget to always warm up and cool down!

Yoga chart

1st week (Beginner): hold each position for 20 countsDownward Facing DogExtended Side Angle PoseHead-to-Knee PoseHappy Baby PoseCat-Cow StretchHands and Knees BalanceStaff PoseStanding Straddle Forward Bend

2nd week (Beginner): hold each position for 30 countsGarland PoseWarrior IPigeon PoseFish PoseSleeping Vishnu PoseShoulderstandHero Pose

+ find more online!

Yoga chart

3rd week (Intermediate): hold each position for 20 countsAwkward Chair PoseKing Dancer PoseCow Face PoseLocust PoseFour-Limbed Staff PosePlow PoseHeadstand Pose

4th week (Intermediate): hold each position for 30 countsExtended Side Angle PoseLizard PoseHalf Moon PoseKnee to Ankle PoseBow PoseScale PoseShoulderstand

+ find more online!

Gym exercise chart

Bench PressWeek 1: 50 poundsWeek 2: 50 poundsWeek 3: 60 poundsWeek 4: 60 pounds Tricep Pull Down

On all equipmentAdd on ten pounds the third week

Leg Extension

Abdominal Crunch

Keeping track of progress

http://www.fitday.com/This website allows you to track your

foods, exercise, and goals.You can make a free account and put

in your exercise chart to mark off.

24 Hour Fitness

18930 29th Ave W, Lynnwood, WA http://www.24hourfitness.com/ (425) 697-5007

Types of membership: Keep fit: One Club (monthly payment)

$68.25 + ($31.99 per month)Access to one club only, all hours & all days

1 Year Membership$199.99Access to one club only, all hours & all days, for 1 full year

Cardio equipment for you to use in addition to your workout plan Free weights to lift Basketball Court for Saturday games with friends Group exercise in case you get bored exercising by yourself Indoor pool to swim laps in your exercise plan Steam room to relax in after your work outs Sauna to relax in after your work outs

Bally Total Fitness

19820 Scriber Lake Rd, Lynnwood, WA http://www.ballyfitness.com/ (425) 774-5338

Types of membership: Monthly payment plan – One Club access

$49.00 + ($29.99 per month)No contract, all privileges for one club

1 time payment plan – Nat’l access – 1 year term$299.99Access to all clubs nationally, for 1 year

Basketball court to play Saturday games in with friends Cardio equipment to use in addition to your work out plan Group exercise classes if you get bored working out by yourself Indoor track for extra cardio running and warm ups Pilates to add onto your yoga Raquetball- another sport to make exercising fun Yoga if you don’t want to do it by yourself somedays

Motivational Tips

1. Make time for exercise, so that you won’t put it aside for more “important things”

2. Have fun exercise; bring your friends to the gym with you, or watch movies while on the treadmill

3. Think of the rewards of exercise. A healthier, better looking, stronger you!

4. Remember that not exercising puts you more in risk for diseases that’ll shorten your lifespan

5. Exercising makes you more relaxed and happy!

Exercise clothing/equipment guide

Nike Zoom Structure Triax+ 12 Running ShoesThis shoe has a mesh upper that lets your foot breath while running. You could also wear these shoes while playing basketball with your friends because they are light weight. $100.00 at nike.com

Nike Tempo Track Running ShortsYou should have a pair of shorts that are easy to run, exercise, and dance in. The fabric is specially made to keep you dry and comfortable. $28.00 at nike.com

Natural Fitness Rubber Yoga MatYou need a yoga mat for yoga, and this long mat is all natural. $49.00 at beanproducts.com

J Fit Rubber Coated Hex Dumbbell PairThese dumbbells are five pounds, the perfect weight to start off with. $26.99 at amazon.com

Sources

http://www2.gsu.edu/~wwwfit/strength.htmlThis website gave strength training exercise examples

http://www.thestretchinghandbook.com/archives/warm-up.phpHow to design your warm-up exercises

http://www.abc-of-fitness.com/info/fitness-exercises.aspFitness exercise examples

http://yoga.about.com/od/yogaposes/An_Index_of_Yoga_Poses.htmA whole index of the various yoga poses out there

http://www.topendsports.com/psychology/quotes-motivate.htmSome motivational tips

http://www.mayoclinic.com/health/aerobic-exercise/EP00002Benefits of aerobic exercise

About Body Architects

Body Architects was established in 2009.

Our mission statement is to give others the body and health they want.

We help you help yourself!This company was founded by

Rachael Lee(: