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The document outlines an 8-week fitness program for Grade 12 students, detailing various strength, cardio, and mobility exercises across multiple sessions each week. It includes heart rate tracking, reflections on strength gains, and progression in exercises. The final week focuses on testing and recovery to assess overall fitness improvements.

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lesedimofokeng007
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6 views26 pages

English

The document outlines an 8-week fitness program for Grade 12 students, detailing various strength, cardio, and mobility exercises across multiple sessions each week. It includes heart rate tracking, reflections on strength gains, and progression in exercises. The final week focuses on testing and recovery to assess overall fitness improvements.

Uploaded by

lesedimofokeng007
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Life Orientation

Grade 12
Lesedi Mofokeng
Selly Park Secondary School
Week 1 Fitness Evaluation Sheet
• Session 1 (Full Body Strength & Mobility)
• • Squats – 3x12
• • Push-ups – 3x10
• • Bent-over Rows – 3x12
• • Plank – 3x30 sec
• • Stretching Routine
• Session 2 (Cardio & Core)
• • Jump Rope – 3x1 min
• • Lunges – 3x10 each leg
• • Russian Twists – 3x15 each side
• • Calf Raises – 3x15
• • Yoga Flow for Recovery
• Session 3 (Endurance & Stability)
• • Deadlifts – 3x10
• • Pull-ups (or Assisted) – 3x6
• • Mountain Climbers – 3x30 sec
• • Side Planks – 3x20 sec each side
• • Full-body Stretch
Heart Rate
• Resting Heart Rate (RHR): [ 60 bpm]
• • Exercise Heart Rate (EHR): [ 150 bpm during cardio]
• • Recovery Heart Rate (RHR): [ 90 bpm after 5 minutes of rest]
Week 1 Reflection
• Strength Gains:
• • Did you increase the weight in any exercises this week? [Yes/No]
• • Yes
• • Which exercises did you feel the strongest in?
• • I felt strong during squats and dumbbell rows.
Week 2: Strength & Functional
Training
• Session 1
• • Kettlebell Swings – 3x12
• • Dumbbell Shoulder Press – 3x12
• • Bulgarian Split Squats – 3x10 each leg
• • Hanging Leg Raises – 3x12
• • Hamstring Stretch
• Session 2
• • Step-ups (Weighted) – 3x12 each leg
• • TRX Rows – 3x10
• • Jump Squats – 3x15
• • Bicycle Crunches – 3x20 each side
• • Yoga & Deep Stretching
• Session 3
• • Burpees – 3x10
• • Farmer’s Walk – 3x30 sec
• • Sled Push – 3x20 meters
• • Medicine Ball Slams – 3x12
• • Dead Bugs (Core Stability)
Week 2
• • Strength Gains:
• • Did you increase the weight in any exercises this week? [Yes/No]
• • Yes
• • I increased weight in squats and deadlifts this week
• Session 2
• • Jump Rope – 3x1 min
• • Pull-ups – 3x6
• • Wall Sits – 3x30 sec
• • Hanging Knee Raises – 3x12
• • Hip & Shoulder Mobility Drills
Week 3: Power & Agility

• Session 1
• • Box Jumps – 3x8
• • Dumbbell Bench Press – 3x10
• • Romanian Deadlifts – 3x10
• • Side Lunges – 3x10 each side
• • Mobility Work
• Session 3
• • Sprint Intervals – 5x30 sec
• • Battle Ropes – 3x30 sec
• • TRX Push-ups – 3x10
• • Bear Crawls – 3x20 sec
• • Stretching & Breathing Exercises
Heart Rate
• • Resting Heart Rate (RHR): [ 58 bpm]
• • Exercise Heart Rate (EHR): [ 155 bpm during cardio]
• • Recovery Heart Rate (RHR): [ 85 bpm after 5 minutes of rest]
Week 4: Strength & Endurance
Progression
Session 1: Full Body Strength
• Back Squats – 4x8
• Dumbbell Shoulder Press – 3x10
• Pull-ups (or Assisted) – 3x6
• Romanian Deadlifts – 3x10
• Side Planks with Leg Raises – 3x15 each side
• Mobility & Stretching – 5-10 min
• Session 2: Cardio & Core Focus
• Jump Rope – 3x1 min
• 2. Step-ups (Weighted or Bodyweight) – 3x12 each leg
• 3. Mountain Climbers – 3x30 sec
• 4. Bicycle Crunches – 3x20 each side
• 5. Russian Twists – 3x20 each side
• 6. Hip & Shoulder Mobility Drills – 5-10 min
• Session 3: Explosive & Conditioning
• 1. Burpees – 3x12
• 2. Sled Push or Resistance Sprints – 3x20 meters
• 3. Medicine Ball Slams – 3x12
• 4. TRX Push-ups – 3x10
• 5. Leg Raises (Core) – 3x15
• 6. Stretching & Breathing Exercises – 5-10 min
Week 6: Strength Progression & Functional Training

• Session 1: Upper Body Strength & Core


• 1. Dumbbell Bench Press – 4x8
• 2. Pull-ups (or Assisted) – 4x6
• Superset 2:
• 3. Dumbbell Shoulder Press – 3x10
• 4. TRX Rows – 3x10
• Core Circuit:
• 5. Russian Twists – 3x20 each side
• 6. Plank with Shoulder Taps – 3x30 sec
• Session 2: Lower Body Strength &Condition
• 1. Back Squats or Goblet Squats – 4x8
• 2. Lunges (Weighted or Bodyweight) – 3x12 each leg
• Superset 2:
• 3. Romanian Deadlifts – 4x10
• 4. Step-ups (Weighted) – 3x12 each leg
• Core & Conditioning:
• 5. Mountain Climbers – 3x30 sec
• 6. Calf Raises – 3x15
• Session 3: Full Body Strength & Stability
• 1. Kettlebell Swings – 4x12
• 2. Dumbbell Rows – 3x12 each side
• Superset 2:
• 3. Medicine Ball Slams – 3x12
• 4. Bulgarian Split Squats – 3x10 each leg
• Core & Stability:
• 5. Dead Bugs – 3x15 each side
• 6. Hanging Leg Raises – 3x12
Week 7: Explosive Movements &
Agility
• Session 1: Power & Strength
• 1. Jump Squats – 4x12
• 2. Dumbbell Clean and Press – 3x10
• 3. Kettlebell Swings – 3x15
• 4. Box Jumps – 3x10
• 5. Medicine Ball Slams – 3x12
• 6. Plank with Arm Reach – 3x30 sec
• 7. Stretching & Mobility Work – 5-10 min
• Session 2: Agility & Conditioning
• 1. Lateral Bound Jumps – 3x12 each side
• 2. Battle Ropes – 3x30 sec
• 3. Sprint Intervals – 5x30 sec
• 4. Tuck Jumps – 3x12
• 5. Mountain Climbers – 3x30 sec
• 6. Core Stability (Dead Bugs, Russian Twists) – 3x15 each
• 7. Dynamic Stretching & Foam Rolling – 5-10 min
• Session 3: Full Body Explosiveness & Speed
• 1. Burpees with Jump – 3x12
• 2. Sled Push or Resistance Sprints – 3x20 meters
• 3. High Knees (Agility) – 3x30 sec
• 4. Broad Jumps – 3x10
• 5. Push-ups (Explosive, Clapping) – 3x8
• 6. Side Planks – 3x30 sec each side
• 7. Stretching & Mobility – 5-10 min
Week 8: Test & Recovery Week

• Session 1: Full Body Strength Test


• 1. Back Squats – 4x8 (Max Weight Test)
• 2. Dumbbell Bench Press – 4x8 (Max Weight Test)
• 3. Pull-ups – 3xMax Reps
• 4. Romanian Deadlifts – 4x8
• 5. Dumbbell Rows – 3x12 each side
• 6. Plank with Shoulder Taps – 3x45 sec
• 7. Stretching & Mobility – 10-15 min
• Session 2: High-Intensity Conditioning & Core Test
• 1. Burpees – 3xMax Reps in 1 minute
• 2. Sprint Intervals – 6x30 sec sprints (with 1-minute rest in between)
• 3. Mountain Climbers – 3x45 sec
• 4. Kettlebell Swings – 4x15
• 5. Hanging Leg Raises – 3x15
• 6. Russian Twists – 3x25 each side
• 7. Core Stretch & Relaxation – 5-10 min
• Session 3: Recovery & Mobility Focus
• 1. Foam Rolling – 10-15 minutes (Full Body)
• 2. Dynamic Stretching – 10-15 minutes (Focus on hips, shoulders, and
hamstrings)
• 3. Yoga Flow – 20-30 minutes (Focus on flexibility and mobility)
• 4. Breathing Exercises – 5-10 minutes (Deep belly breathing,
diaphragmatic breathing)
• 5. Active Recovery – Light walking or swimming for 20-30 minutes
(optional)

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