12 Week Physical Fitness Program
Requirement 7 of the Personal Fitness Merit Badge has us doing the following: Outline a comprehensive 12-week physical fitness program using the results of your fitness tests. Be sure your program incorporates the endurance, intensity, and warm-up guidelines discussed in the Personal Fitness merit badge pamphlet. Before beginning your exercises, have the program approved by your counselor and parents.
Here is a printable chart for you to fill in with the exercises you plan on completing.
Exercises to consider:
Jumping Jack
Jump Rope
Running / Jogging
Push Ups
Pull Ups
Sit Ups
Crunches
Dumbbell Curls
Bench Press
Leg Lifts
Squats
Be sure to also include how many reps and sets you plan on completing each day. As the weeks go by, increase either the reps or the weight of each exercise to build up your strength and endurance. Know what your body is capable of, do not push it too hard as an injury will postpone your 12 weeks being completed in time.
