Joana Alvarez

7/1/14

FITT
Different abdominal workouts- 25 upper abdominal crunches, 25 lower abdominal leg raise, 25 lower abdominal crossing legs,
25 full body crunch
Different arm workouts- 25 regular pushups, 25 arms close to body pushups, 30 bench dips
Different Leg workouts- 30 squats, 15 lunges, 3x jogging up and down the stairs while doing high knees raise
I actually workout every day except Saturdays, like the schedule above says. Ive been doing this for a
while now so when I jog, I run 4 times around a track or one mile with only having to stop once to catch
my breath under 15 minutes. When I do abdominal workouts it takes me 10 minutes to do all four
different ab workouts and I repeat it 3 times so in total it takes 30 minutes to do all three sets. I stop 3
times to catch my breath between full body crunches and I take 2 seconds between each set. For my
arm workouts I dont lift weights I heard it was bad for the body, but Im not sure, either way I dont
have any, plus I feel you get the same results either with or without lifting weights. It takes me a total of
15 minutes to do one set. Each type of arm workout only takes me five minutes. I only stop once during
bench dips and arms close to body pushups and I take 2 seconds between each arm workout. When I do
leg workouts it takes me ten minutes to do 25 squats and another ten minutes to do high knees, and
only five minutes to do 15 lunges. I do two sets so in total it takes me 50 minutes to do different leg
workouts. I stop once during lunges, and push all the way through squats and stop twice during high
knees. In total it takes me 1 hour and 10 minutes to do my workouts every day. My goal is to be able to
do everything without stopping and only taking 2-5 seconds between each transition/sets. I read
somewhere if you dont feel the burning while working out then it might not be working. Since Ive been
EXERCISE
TRAINING
MONDAY TUESDAY WENESDAY THURSDAY FRIDAY SATURDAY SUNDAY
stretch 5-7 mins 5 mins 5 mins 5-7 mins
Jog 15 mins 15 mins 15 mins 15 mins 15 mins 15 mins
Diff.
Abdominal
10 mins
(ea. Set)
REP 3x
10 mins
(ea. Set)
REP 3x
10 mins
(ea. Set)
REP 3x
10 mins
(ea. Set)
REP 3x
10 mins
(ea. Set)
REP 3x
10 mins
(ea. Set)
REP 3x
Diff. Arm
work.
15 mins 15 mins 15 mins

15 mins

15 mins

15 mins
Diff. Leg
work.
25 mins
(ea. Set)
REP 2x
25 mins
(ea. Set)
REP 2x
25 mins
(ea. Set)
REP 2x
25 mins
(ea. Set)
REP 2x
25 mins
(ea. Set)
REP 2x
25 mins
(ea. Set)
REP 2x
doing it for a while I dont feel the burn as much as I did when I first started, so another goal will be to
add at least 5 more workouts to each set, for example, instead of 25 regular pushups, 25 arms close to
body pushups, and 30 bench dips it will be 30, 30, 35. My third goal will be to run a full mile without
stopping once. Down below is my new workout schedule and goals in it.

EXERCISE
TRAINING
MONDAY-FRIDAY SATURDAY SUNDAY
Stretch 7 mins
-aerobics stretching
-no breaks

7 mins
-aerobics stretching
-no breaks

Jog 15 mins
-no break
-under 15m.
15 mins
-no break
-under 15m.
Diff.
Abdominal
Work.
15 mins (ea. Set)
-repeat 3x
-no in between stopping
-5 sec. break between
each set
15 mins (ea. Set)
-repeat 3x
-no in between stopping
-5 sec. break between
each set
Diff. Arm
Work.
20 mins
-no stopping
20 mins
-no stopping
Diff. Leg
Work.
30 mins (ea. Set)
-repeat 2x
-no in between stopping
-5 sec. break between
each set
30 mins (ea. Set)
-repeat 2x
-no in between stopping
-5 sec. break between
each set
Different abdominal workouts- 30 upper abdominal crunches, 30 lower abdominal leg raise, 30 lower abdominal crossing legs,
30 full body crunch
Different arm workouts- 30 regular pushups, 30 arms close to body pushups, 35 bench dips
Different Leg workouts- 35 squats, 20 lunges, 6x running up and down the stairs while doing high knees raise
NOTE: Since I added 5 more workouts to each set (arm, legs, abd. workouts) I also added 5 more
minutes to the time it would take me to do each set.

Jogging 15 minutes
Abd. 15minutes(3) 45 minutes
Arm 20 minutes
Leg 30minutes(2) 60 minutes
Total 1 hour and 40 minutes