WEIGHT TRAINING PLAN

OBJECTIVES/GOALS:

 To introduce the HIIT (High Intensity Interval Training) workouts.

 To explain that these type of workouts are considered a form of anaerobic exercise but have
benefits different than strength training such as improved heart health, fat loss, and lean mass
gain.

 To remind that one can get creative with different workouts.

 Wanted to change the routine and have fun.

WARM-UP: Activity: Pre assigned warm up Time Allotment:

Description:

Rationale:

COOL-DOWN: Activity: Stretches Time Allotment:

Description:
1-Downward Dog
2-Side Oblique
3-Child’s Pose
4-Sumo Squat Twist

Rationale:
1-For hip and shoulder mobility
2-Obliques and spine stretch
3-Calming posture. Stretches low back, lats and shoulders
4-Relieves spine and shoulder tension.
Name & Image of exercise Name & Image of Sets/Time Reps/Intensit Rest
Muscle/Muscle Group y Between
Sets
Jumping jacks Deltoid 30 secs Moderate 10 secs
Latissimus Dorsi
Trapezius muscle
Glutes

Side lunge Quadriceps femoris 30 secs Moderate 10 secs

Hamstring
Adductor muscles

Push up & rotation Pectoralis major 30 secs Moderate 10 secs

Triceps brachii
Anterior deltoid
One leg bridges Core muscles 30 secs Moderate 10 secs

One leg triceps dip Triceps brachii 30 secs Moderate 10 secs

Bicycle crunch Rectus abdominis 30 secs Moderate 10 secs

One leg push up Sternal Pectoralis Major 30 secs Moderate 10 secs

Iliopsoas
Obliques
 Side plank Rectus abdominis 30 secs Moderate 10 secs
External oblique

Wall sit Quadriceps 30 secs Moderate 10 secs

Step up Quadriceps 30 secs Moderate 10 secs

Glutes maximus

Workout Rationale:
Explain how your fitness/weight training workout meets your objectives/goals.

This plan incorporates some staple exercises seen in HIIT programs which is a good way to
introduce it. It includes high intensity workouts to show that this plan can help with lean mass
gain.
A few workouts which were never done before are available to keep it creative and fun.