Name: _NIKKA A. AGBAYANI_____________________________
Subject & Section: __PE - NC____
One Month Personal Fitness Log
Day 1
Pretest scores:
25 curl ups
16 push ups
Rest day
Day 8
Rest day
Day 2
Warm up:
10 sec Shoulder stretch
15 sec Lunging Hip flexor
stretch
10 sec Calf stretch
30 Ankle circles
Cardio: 20 mins. Zumba
30 Arm circles
16 Push ups
15 Chair dips
25 Curl ups
30 sec Plank
30 Burpees
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 9
Warm up:
10 sec Arm stretch
15 sec Kneeling hip flexor
stretch
10 sec Calf stretch
30 Ankle circles
Cardio: 20 mins. Jog
30 Arm circles
20 Push ups
15 Up and down plank
28 Curl ups
30 Squats
Cool down:
15 sec Butterfly stretch
Day 3
Warm up:
10 sec Shoulder stretch
15 sec Lunging Hip flexor
stretch
10 sec Calf stretch
30 Ankle circles
Cardio: 25 mins. Zumba
30 Arm circles
17 Push ups
15 Chair dips
26 Curl ups
30 sec Plank
30 Burpees
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 10
Warm up:
10 sec Arm stretch
15 sec Kneeling hip flexor
stretch
10 sec Calf stretch
30 Ankle circles
Cardio: 25 mins. Jog
30 Arm circles
20 Push ups
20 Up and down plank
29 Curl ups
30 Squats
Cool down:
15 sec Butterfly stretch
Day 4
Warm up:
15 sec Shoulder stretch
15 sec Lunging Hip flexor
stretch
15 sec Calf stretch
30 Ankle circles
Cardio: 25 mins. Zumba
35 Arm circles
18 Push ups
20 Chair dips
27 Curl ups
40 sec Plank
35 Burpees
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 11
Warm up:
10 sec Arm stretch
15 sec Kneeling hip flexor
stretch
10 sec Calf stretch
30 Ankle circles
Cardio: 25 mins. Jog
35 Arm circles
21 Push ups
20 Up and down plank
29 Curl ups
35 Squats
Cool down:
15 sec Butterfly stretch
Day 5
Rest day
Day 12
Rest day
Day 6
Warm up:
15 sec Shoulder stretch
15 sec Lunging Hip flexor
stretch
15 sec Calf stretch
30 Ankle circles
Cardio: 30 mins. Zumba
35 Arm circles
18 Push ups
20 Chair dips
27 Curl ups
40 sec Plank
35 Burpees
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 13
Warm up:
10 sec Arm stretch
15 sec Kneeling hip flexor
stretch
10 sec Calf stretch
30 Ankle circles
Cardio: 25 mins. Jog
35 Arm circles
22 Push ups
25 Up and down plank
30 Curl ups
35 Squats
Cool down:
15 sec Butterfly stretch
Day 7
Warm up:
15 sec Shoulder stretch
15 sec Lunging Hip flexor
stretch
15 sec Calf stretch
30 Ankle circles
Cardio: 30 mins. Zumba
40 Arm circles
19 Push ups
20 Chair dips
28 Curl ups
1 min Plank
35 Burpees
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 14
Warm up:
10 sec Arm stretch
15 sec Kneeling hip flexor
stretch
10 sec Calf stretch
30 Ankle circles
Cardio: 30 mins. Jog
40 Arm circles
22 Push ups
25 Up and down plank
30 Curl ups
40 Squats
Cool down:
15 sec Butterfly stretch
Name: _NIKKA A. AGBAYANI_____________________________
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 15
Rest day
Day 22
Rest day
Day 16
Warm up:
10 sec Arm stretch
15 sec Hip and lower back
stretch
10 sec Calf stretch
35 Ankle circles
Cardio: 20 mins. Jumping
rope
35 Arm circles
23 Push ups
20 Inchworm
30 Curl ups
35 squats
Cool down:
15 sec butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 17
Warm up:
10 sec Arm stretch
15 sec Hip and lower back
stretch
10 sec Calf stretch
35 Ankle circles
Cardio: 20 mins. Jumping
rope
35 Arm circles
23 Push ups
20 Inchworm
30 Curl ups
35 squats
Cool down:
15 sec butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Subject & Section: __PE - NC____
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 18
Warm up:
10 sec Arm stretch
15 sec Hip and lower back
stretch
10 sec Calf stretch
35 Ankle circles
Cardio: 25 mins. Jumping
rope
35 Arm circles
23 Push ups
25 Inchworm
32 Curl ups
40 squats
Cool down:
15 sec butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 23
Day 24
Day 25
Warm up:
10 sec Arm stretch
15 sec Double hip rotation
10 sec Calf stretch
35 Ankle circles
Cardio: 25 mins. Zumba
40 Arm circles
25 Push ups
25 Triceps dips
33 Curl ups
35 Spiderman plank
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Warm up:
10 sec Arm stretch
15 sec Double hip rotation
10 sec Calf stretch
35 Ankle circles
Cardio: 25 mins. Zumba
40 Arm circles
25 Push ups
25 Triceps dips
33 Curl ups
35 Spiderman plank
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Warm up:
10 sec Arm stretch
15 sec Double hip rotation
10 sec Calf stretch
35 Ankle circles
Cardio: 30 mins. Zumba
40 Arm circles
26 Push ups
30 Triceps dips
35 Curl ups
40 Spiderman plank
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 19
Rest day
Day 20
Warm up:
10 sec Arm stretch
15 sec Hip and lower back
stretch
10 sec Calf stretch
35 Ankle circles
Cardio: 25 mins. Jumping
rope
35 Arm circles
24 Push ups
25 Inchworm
32 Curl ups
40 squats
Cool down:
15 sec butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 21
Warm up:
10 sec Arm stretch
15 sec Hip and lower back
stretch
10 sec Calf stretch
35 Ankle circles
Cardio: 25 mins. Jumping
rope
35 Arm circles
24 Push ups
30 Inchworm
32 Curl ups
45 squats
Cool down:
15 sec butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Day 26
Day 27
Day 28
Target Posttest scores:
35 curl ups
26 push ups
Rest day
Warm up:
10 sec Arm stretch
15 sec Double hip rotation
10 sec Calf stretch
35 Ankle circles
Cardio: 30 mins. Zumba
40 Arm circles
26 Push ups
30 Triceps dips
35 Curl ups
40 Spiderman plank
Cool down:
15 sec Butterfly stretch
15 sec Quad stretch
10 sec Calf stretch
10 sec Ankle stretch
Rest day