Fitness Board Directions
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1 Fitness Board Directions Print out all pages except the directions page Cover bulletin board with colored paper Cut out all words and images Be creative: make a pocket for handouts or make the board interactive Use the image below as a guide
2 EXERCISE
3 JUST FOR
4 the health
5 of it! Elizabethtownstudentwellness Elizabethtown College Student Wellness Counseling: (717) Student Health: (717) etownwellness
6 Week Workout 1 Workout 2 Workout 3 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 3 then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 Walk 400 yards (or three 4 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 2-1/2 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 5 Jog 1/2 mile (or 5 Walk 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 3 Jog 1/2 mile (or 5 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 Walk 400 yards (or three Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 2-1/2 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Jog 3/4 mile (or 8 Walk 1/2 mile (or 5 Jog 3/4 mile (or 8 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 Walk 400 yards (or three Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 2-1/2 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 then jog two miles (or 20 with no walking.
7 6 Jog 1/2 mile (or 5 Walk 1/4 mile (or 3 Jog 3/4 mile (or 8 Walk 1/4 mile (or 3 Jog 1/2 mile (or 5 7 then jog 2.5 miles (or 25. Jog 1 mile (or 10 Walk 1/4 mile (or 3 Jog 1 mile (or 10 then jog 2.5 miles (or 25. then jog 2-1/4 miles (or 22 with no walking. then jog 2.5 miles (or then jog 2.75 miles (or then jog 3 miles (or 30. then jog 2.75 miles (or 28. then jog 3 miles (or 30. then jog 2.75 miles (or 28. The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30. Couch-to-5K Training Plan
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9
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