Criterion B – Planning and Performing

FITT: Frequency – Intensity – Type – Time

Fitness Development – Using the circuit training method

- Benchmark test: Pushups (30 reps), setups (60 reps), shuttle run (12.3 sec), flexibility (43
cm).

 Goal: My goal is to upgrade my fitness level by creating a fitness plan that helps me
improve as many of my health and skill related fitness factors as possible.

Frequency – Day 1 (Sunday)

Exercise Intensity Time The purpose of the exercise
(Type)
Stretching - 5 minutes Warmup helps your muscles get
ready for the main part of your
Jogging - 5 minutes training, which will decrease
Warmup chances of injury. This also
improves flexibility and increases
blood flow especially in the
muscles.
Lateral lunge 1 minute Coordination
continuous
Biceps curl 20 reps – 25 reps 30 minutes Strength
1 minute
continuous
Plank position 15 reps Muscular endurance
to pushup 1 minute
position continuous
Medicine ball 20 reps – 25 reps Power
squat throws 1 minute
Main Part/ continuous
Training Burpees 1 minute Muscular endurance
continuous 1 minute on
Mountain 1 minute each station Cardiovascular endurance
climbers continuous then rotate
Leg swings With dumbbells/ Balance
body weight
Squat jumps 20 reps – 25 reps Power
1 minute
continuous
Pullups 1 minute Muscular endurance
continuous
 Stair climbing 1 minute Strength
continuous Make 2
Sit-ups 30 reps - 40 reps rounds with 3 Strength - Muscular endurance
1 minute minutes rest
continuous in between
Side plank 1 minute Strength
continuous
Stretching - 5 minutes Cooling down is very important in
terms of regulating your body
Jogging - 5 minutes pressure and blood flow.
Cool down Stretching will increase flexibility
over time and jogging will get
your heart rate to become near
normal. This will help your body
to relax after exercising.

- Lateral lunge

- Biceps curl
- Plank position to pushup position

- Medicine ball squat throws

- Burpees
- Mountain climbers

- Leg swings

- Squat jumps
- Pullups

- Stair climbing

- Sit-ups
 - Side plank

Frequency – Day 2 (Tuesday)

Exercise Intensity Time The purpose of the exercise
(Type)
Stretching - 5 minutes Warmup helps your muscles get
ready for the main part of your
Jogging - 5 minutes training, which will decrease chances
Warmup of injury. This also improves
flexibility and increases blood flow
especially in the muscles.
Jumping jacks 1 minute Coordination
continuous
Wall sit 1 minute 30 minutes Strength
continuous
Pushups 20 reps – 25 reps Muscular endurance
1 minute
continuous
Abs crunch 30 reps Power
 1 minute
continuous
Main Part/ Box Jump 1 minute Muscular endurance
Training continuous 1 minute on
Squats 1 minute each station Muscular endurance
continuous then rotate
Triceps dip on With dumbbells/ Muscular endurance
chair body weight
20 reps -25 reps
1 minute
continuous
Plank 1 minute Strength
continuous
High-knees 1 minute Cardiovascular Endurance
running in place continuous Make 2
Lunge 25 reps rounds with 3 Strength
1 minute minutes rest
continuous in between
Pushups and 1 minute Strength - Muscular endurance
rotation continuous
Side plank 1 minute Strength
continuous
Stretching - 5 minutes Cooling down is very important in
terms of regulating your body
Jogging - 5 minutes pressure and blood flow. Stretching
Cool down will increase flexibility over time and
jogging will get your heart rate to
become near normal. This will help
your body to relax after exercising.

- Jumping Jacks
- Wall sit

- Pushups

- Abs crunch

- Box Jump
- Squat

- Triceps dip on chair

- Plank

- High-knees running in place

- Lunge
- Pushups and rotation

- Side plank
 Frequency – Day 3 (Thursday)
Exercise Intensity Time The purpose of the exercise
(Type)
Stretching - 5 minutes Warmup helps your muscles get
ready for the main part of your
Jogging - 5 minutes training, which will decrease
Warmup chances of injury. This also
improves flexibility and increases
blood flow especially in the
muscles.
One-leg 1 minute Coordination
shoulder press continuous
(with dumbbell) 30 minutes
Pushups 20 reps - 25 reps Strength
1 minute
continuous
Dead lifts 1 minute Muscular endurance
continuous
Leg press 1 minute Power
continuous
Main Part/ Rowing 25 reps 1 minute on Muscular endurance
Training 1 minute each station
continuous then rotate
Side shuffle 1 minute Cardiovascular endurance
touches continuous
One-legged With dumbbells/ Balance
balance body weight
Squat jumps 20 reps – 25 reps Power
1 minute
continuous
Dips 1 minute Make 2 Muscular endurance
continuous rounds with 3
Weight lifting 1 minute minutes rest Strength
continuous in between
Shuttle-run 2 reps Agility – Reaction time

Side plank 1 minute Strength

continuous
Stretching - 5 minutes Cooling down is very important in
terms of regulating your body
Jogging - 5 minutes pressure and blood flow.
Cool down Stretching will increase flexibility
over time and jogging will get
your heart rate to become near
normal. This will help your body
to relax after exercising.
- One-leg shoulder press (with dumbbell)

- Pushups

- Dead lifts
- Leg press

- Rowing

- Side shuffle touches

- One-legged balance

- Squat jumps

- Dips
 - Weight lifting

- Shuttle-run

- Side plank

Bibliography
Spotebi. 2020. 20 September 2020. <https://www.spotebi.com>.
Forand, Kristen. Feul for wellness . n.d. 20 September 2020. <https://fuelforwellness.com/fuel-
your-body/workouts/upper-body/biceps/>.
Bubnis, Daniel. Healthline . 25 July 2017. 20 September 2020.