Pers Fit is one of the last big merit badges between me and the rank of Eagle Scout. The two major requirements are "
- 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.
- Complete the physical fitness program you outlined in requirement 7. Keep a log of your fitness program activity (how long you exercised; how far you ran, swam, or biked; how many exercise repetitions you completed; your exercise heart rate; etc.). Repeat the aerobic fitness, muscular strength, and flexibility tests every two weeks and record your results. After the 12th week, repeat all four tests, record your results, and show improvement in each one. Compare and analyze your preprogram and postprogram body composition measurements. Discuss the meaning and benefit of your experience, and describe your long-term plans." (from http://meritbadge.org/wiki/index.php/Personal_Fitness#Personal_Fitness_Requirements)
10 minute stretch warm up twice a day this week
15 pull ups
15 push ups
30 sit ups
^Twice a day three days this week
20 mile bike ride
Off site training two days a week [Aiguille]
Eat according to my blood type two day this week
Week Two:
10 minute stretch warm up twice a day this week 15 pull ups
15 push ups
30 sit ups
^Twice a day three days this week
20 mile bike ride
Off site training two days a week [Aiguille]
Eat according to my blood type two day this week
Week Three:
10 minute stretch warm up twice a day this week 25 pull ups
25 push ups
50 sit ups
^Twice a day three days this week
20 mile bike ride
Off site training two days this week
Eat according to my blood type two day this week
Week Four:
10 minute stretch warm up twice a day this week 30 pull ups
30 push ups
60 sit ups
^Twice a day three days this week
15 mile bike ride twice this week
Off site training three days this week
Eat according to my blood type three days this week
Week Five:
10 minute stretch warm up twice a day this week 30 pull ups
30 push ups
60 sit ups
^Twice a day three days this week
15 mile bike ride twice this week
Off site training three days this week
Eat according to my blood type three days this week
Week Six:
10 minute stretch warm up twice a day this week 40 pull ups
40 push ups
80 sit ups
^Twice a day three days this week
20 mile bike ride twice this week
Off site training three days this week
Eat according to my blood type three days this weekWeek Seven:
10 minute stretch warm up twice a day this week 50 pull ups
50 push ups
100 sit ups
^ Twice a day three days this week
25 mile bike ride twice this week
Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
Eat according to my blood type three days this weekWeek Eight:
10 minute stretch warm up twice a day this week 50 pull ups
50 push ups
100 sit ups
^ Twice a day three days this week
25 mile bike ride twice this week
Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
Eat according to my blood type three days this week Calastetics with partner 30 mins once this week
Week Nine:
10 minute stretch warm up twice a day this week 50 pull ups
50 push ups
100 sit ups
^ Twice a day three days this week
25 mile bike ride twice this week
Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
Eat according to my blood type three days this week Calastetics with partner 30 mins once this week
Week Ten:
10 minute stretch warm up twice a day this week 60 pull ups
60 push ups
120 sit ups
^Twice a day three days this week
30 mile bike ride twice this week
Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
Eat according to my blood type three days this week Calastetics with partner 30 mins once this week
Week Eleven:
10 minute stretch warm up twice a day this week 60 pull ups
60 push ups
120 sit ups
^Twice a day three days this week
30 mile bike ride twice this week
Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
Eat according to my blood type three days this week Calastetics with partner 45 mins once this week
Week Twelve:
10 minute stretch warm up twice a day this week 60 pull ups
60 push ups
120 sit ups
^Twice a day three days this week
30 mile bike ride twice this week
Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
Eat according to my blood type three days this week Calastetics with partner 45 mins once this week
