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)  
 
 
 
 
 
 
 
 
 
             
Aerobic Routine
(Two or three times per week; alternate with the strength routine - M,W,F)  
 
 
 
 
 
 
 
 
 
             
Flexibility Routine
(Five or six times per week - M,T,W,Th,F,Sa)  
 
 
 
 
 
 
 
 
 
             
Strength Routine
(two or three times per week; alternate with the aerobic routine - T,Th,Sa)  
 
 
 
 
 
 
 
 
 
             
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.