Since this is a home workout plan not everyone will have access to a bench and free weights. A pushup workout can be a substitute as it focuses on developing muscular strength with just your body weight. A decent FITT model would have you do around 10 sets of 25 per day, MWF.
This jump rope workout targets body composition. This can also be compared to cardio, as both are going to work towards lowering your body fat percentage. A person should do this routine if they want to cut down on body fat %. The FITT model would be at least 2 times a week completing the entire circuit after one of the other workout in this home workout program. All you need is a jump rope.
5 Simple Yoga Poses For Men - This targets the flexibility health component and is designed for men like myself who are not the most flexible creatures. A person would do these poses in order to build flexibility and should follow the FITT model of Tuesday and Thursday, spending at least in hour doing the routine found on this website.
15 Minute sprint interval exercise. This targets muscular endurance, a necessity for competitive athletes across all sports. The FITT model should be around 2 times a week, following a warm up set and progression of 30, 40, 60 and leading up to 100 yard sprints with different speed percentages. This builds muscular endurance and really gets the muscles trained to work together.
This workout targets muscular strength as it involves 2 (in it's most basic forms) major muscle groups, the tricep and chest muscles. The bench press builds great upper body strength. An ideal FITT model for the bench press would be MWF, and the set for this particular workout should be 12, 10, 8, 6, 4 with a percentage of your one rep max being used on each of the different reps. Ex. 40 % for 12, 50 % for 10, 70% for 8, 75% for 6 then try and challenge yourself with 80% for 4. Requires…
This running program targets cardiorespiratory fitness. Running is one of the best exercise for cardio, as it can be done on the treadmill or outside. I chose it for this reason and it should follow the chart of the program because it gradually gets more intense, which is ideal because your body will adapt to being put under more strenuous situations and you need to challenge yourself. The FITT model would be the actual day to day program in the picture.