For strength-training, lists specific exercises. These could include squats, pull-ups, crunches, or any other kind of exercise that uses body weight, free weights, or machines. For each strength-training activity in your fitness plant, list the day, intensity (target heart rate range or RPE), and duration. Remember to tailor your activities to the goals you set to maintain or improve certain aspects of your fitness based on your fitness pretest scores.

Answer 1

Monday:
- Squats - 4 sets of 12 reps
- Push-ups - 4 sets of 10 reps
- Deadlifts - 3 sets of 10 reps
Intensity: Moderate to high
Duration: 45 minutes

Wednesday:
- Pull-ups - 3 sets of 8 reps
- Bent-over rows - 4 sets of 12 reps
- Planks - 3 sets of 1 minute
Intensity: Moderate
Duration: 30 minutes

Friday:
- Lunges - 4 sets of 10 reps per leg
- Shoulder presses - 3 sets of 12 reps
- Russian twists - 3 sets of 15 reps per side
Intensity: High
Duration: 40 minutes

Remember to consult with a fitness professional before initiating any strength-training plan.