Sample Fitness Program
Personal Fitness Merit Badge


Name:
Patrol:
Week:
Exercise Description Su M T W Th F Sa
Warm-Up Routine
(Practiced before each aerobic or strength routine - M,T,W,Th,F,Sa)
  1. Do ONE of the following:
    1. Jog or run in place two to three minutes
    2. Do an easy rope skip for one to two minutes
    3. Walk briskly for three to five minutes
    4. Swim an easy stroke at a slow pace for 100 yards
  2. Do stretching exercises for three to five minutes
             
Aerobic Routine
(Two or three times per week; alternate with the strength routine - M,W,F)
The distance, repetitions, and rest intervals should be reviewed and adjusted weekly as your performance improves.
  1. Wind sprints:
    Running distance_____ Repetitions_____ Rest time_____
    Swimming distance_____ Repetitions_____ Rest time_____
  2. Mid-distance workout (best time).
    Do ONE of the following:
    1. 600-yard run
    2. 400-yard swim
             
Flexibility Routine
(Five or six times per week - M,T,W,Th,F,Sa)
  1. Floor reaches (palms touch forward; knuckles touch between; fingertips touch behind) -- 10 repetitions, from full upright to each position
  2. Back bends (with a buddy holding feet down) -- 10 repetitions, holding 10 seconds on each
  3. Isometric stretch (legs outstretched together; hands grasping insteps; toes pointed forward while pulling back with arms) -- 10 repetitions, holding 10 seconds each time
             
Strength Routine
(two or three times per week; alternate with the aerobic routine - T,Th,Sa)
Weights, repetitions, and rest intervals to be reviewed and adjusted weekly, as appropriate.

Weight lifting:

  1. Press:
    Weight_____ Repetitions_____ Sets_____ Rest time_____
  2. Curls:
    Weight_____ Repetitions_____ Sets_____ Rest time_____
  3. Bench press:
    Weight_____ Repetitions_____ Sets_____ Rest time_____
  4. Squats:
    Weight_____ Repetitions_____ Sets_____ Rest time_____
             
Cool Down Routine
(Five-minute "walk-and-talk" after each aerobic or strength routine - M,T,W,Th,F,Sa)
Don't neglect the cool-down period, which helps prevent muscle cramps after exercises and enhances the benefits of your physical fitness program.