LA SALLE UNIVERSITY

OZAMIZ CITY

PERSONAL FITNESS JOURNAL

In a fulfillment of the
requirements in PATHFIT 3

Prepared by: Wellina Joy G. Alcopra

Submitted to: Ms. Loury Mae J. Isong

MAY 2020
 MAY 2020
Personal Fitness Journal
Personal Data:
Name: Wellina Joy G. Alcopra
Age: 20 years Gender: Female Weight: 40.0
old
Home Address: Tugas,balangasan Pagadian City
School Address: La Salle St. Barangay Aguada,
Ozamiz City Misamis Occidental
Contact No: 09108131699 Height: 5’2
Birthdate: October 26, 1999

About the Journal:

It helps your glutes help control the movement of the pelvis, hips, legs, and torso. The
glutes help slow down the flexion of your hips which helps counteract the downward
Rationale
pull of gravity. This helps prevent your lumbar spine from over-rounding forward. Your
glutes help to stabilize the pelvis and movement in the hip joint.
Bridge - will not only work your glutes but also your back and abs. Working on core
Types stabilization and glute strength might even help relieve some back pain.
Of Exercises: Forward Lunge - the torso angle in the backward variation activates your glutes more
and puts less stress on your knees.
Side Lunges - add some extra work for your inner and outer thighs. Make sure to check
these exercise mistakes before your start.
Forearm plank - Engage your abs, then tuck your toes to lift your body (forearms
remain on the ground; press the floor away from you with forearms).
Squat is a dynamic strength training exercise that requires several muscles in your upper
and lower body to work together simultaneously. Many of these muscles help power you
through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads.
They also help you perform athletic-related activities.
Time Table To be done 3 times a week for 8 weeks or 2 months.
Duration of Exercise 30 minutes to 1 hour.
Goal To have a healthy lifestyle and a good body figure
Objectives: 1. to improve my muscles in my legs and shoulders
2. to improve my butt

Benefits: 1. Improves body shape and posture.

2. Promotes to have good health and also Happy Lifestyle

PERSONAL FITNESS JOURNAL

NAME: Wellina Joy G. Alcopra
AGE: 20 years old WEIGHT: 40 kg
DATE: March 25, 2020 WEEK: 1 DAY: 1
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15 secs. hold w/ 10 30 secs. hold w/ 10 45 secs. hold w/ 10

secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25reps. w/ 5 secs. 50reps. w/ 5 secs.

rest rest rest

Forearm plank 15 reps. w/ 5 secs. 25 reps. w/ 5secs. 50 reps. w/ 5secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest

DATE: March 26, 2020 WEEK: 1 DAY: 2

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15 secs. hold w/ 10 30 secs. hold w/ 10 45secs. hold w/ 10

secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Forearm plank 15 reps. w/ 5 secs. 25 reps. w/ 5 secs. 50 reps. w/ 5secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest

DATE: March 27, 2020 WEEK: 1 DAY: 3

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/

10secs. rest secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest

NAME: Wellina Joy G. Alcopra

 AGE: 20 years old WEIGHT: 40 kg
DATE: March 30, 2020 WEEK: 2 DAY: 1
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 10 30 secs. hold w/ 10 45 secs. hold w/ 10

secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5secs. 25 reps. w/ 5 secs. 50 reps. w/ 5secs.

rest rest rest

Forearm plank 15 reps. w/ 5 secs. 25reps. w/ 5secs. 50 reps. w/ 5secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest
 DATE: April 1, 2020 WEEK: 2 DAY: 2

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/

10secs. rest secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest

DATE: April 3, 2020 WEEK: 2 DAY: 3

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest

NAME: Wellina Joy G. Alcopra

AGE: 20 years old WEIGHT: 40 kg
DATE: April 6, 2020 WEEK: 3 DAY: 1
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/

10secs. rest secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest

DATE: April 8, 2020 WEEK: 3 DAY: 2

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs. 50 reps. w/ 5 secs.

rest rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs. 50 reps. w/ 3 secs.

rest rest rest

DATE: April 10, 2020 WEEK: 3 DAY: 3

EXERCISE SET 1 SET 2 SET 3
 ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/

10secs. rest secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

NAME: Wellina Joy G. Alcopra

AGE: 20 years old WEIGHT: 40 kg
DATE: April 6, 2020 WEEK: 3 DAY: 1
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 45 secs. hold w/

10secs. rest 10 secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: April 15, 2020 WEEK: 4 DAY: 2

EXERCISE SET 1 SET 2 SET 3

 ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/

10secs. rest secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: April 17, 2020 WEEK: 4 DAY: 3

EXERCISE SET 1 SET 2 SET 3
 ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

NAME: Wellina Joy G. Alcopra

AGE: 20 years old WEIGHT: 40 kg
DATE: April 20, 2020 WEEK: 5 DAY: 1
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: April 22, 2020 WEEK: 5 DAY: 2

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. rest 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. rest 25 reps. w/ 5 secs.

rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: April 24, 2020 WEEK: 5 DAY: 3

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

NAME: Wellina Joy G. Alcopra

AGE: 20 years old WEIGHT: 40 kg
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: April 27, 2020 WEEK: 6 DAY: 1

DATE: April 29, 2020 WEEK: 6 DAY: 2

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 45 secs. hold w/

10secs. rest 10 secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: May 1, 2020 WEEK: 6 DAY: 3

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 45 secs. hold w/

10secs. rest 10 secs. rest 10 secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

NAME: Wellina Joy G. Alcopra

AGE: 20 years old WEIGHT: 40 kg
DATE: May 4, 2020 WEEK: 7 DAY: 1
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: May 5, 2020 WEEK: 7 DAY: 2

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: May 8, 2020 WEEK: 7 DAY: 3

 EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

NAME: Wellina Joy G. Alcopra

AGE: 20 years old WEIGHT: 40 kg
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: May 10, 2020 WEEK: 8 DAY: 1

DATE: May 11, 2020 WEEK: 8 DAY: 2

EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest
EXERCISE SET 1 SET 2 SET 3

ACTIVITY REPS. REPS. REPS.

Bridge 15secs. hold w/ 30 secs. hold w/ 10 45 secs. hold w/ 10

10secs. rest secs. rest secs. rest

Forward Lunges 15 reps. w/ 8secs. 25 reps. w/ 8 secs. 50 reps. w/ 8secs.

rest rest rest

Side Lunges 15 reps. w/ 5 secs. 25 reps. w/ 5 secs.

rest rest

Forearm plank 15 reps. w/ 5secs. 25 reps. w/ 5 secs.

rest rest

Squats 10 reps. w/ 3 secs. 25 reps. w/ 3 secs.

rest rest

DATE: May 13, 2020 WEEK: 8 DAY: 3

FINDINGS:
 It Can Make You Feel Happier
 It Can Increase Your Energy Levels
 It Can Help Your Brain Health and Memory
 It Can Help with Relaxation and Sleep Quality
 It improves my muscles and bones in performing different activities
RECOMMENDATIONS:
1. Focus in your goal
2. Eat healthy foods like vegetables
3. Drink 8 glasses of water
4. Spend less time sitting. Even light-intensity activity can offset some of the risks of
being sedentary.
REFLECTION
Exercising makes my body physically stronger because it builds bone and muscle strength.
Stronger bones contribute to better balance which means greater stability and less injuries,
while stronger muscles contribute to general fitness in carrying out daily activities like
climbing the stairs or carrying groceries. There's no need to be averse to actively building
muscle; a bodybuilder's physique requires years of very specific training and nutrition. Being
physically active has been a huge ongoing campaign in Singapore for the past few years.
Beyond making my body physically stronger, exercise also keeps my body healthier by
reducing the risk of developing chronic diseases. By helping with weight management,
exercise also keeps obesity-related diseases like diabetes and heart disease at bay. Regular
exercise also keeps our blood sugar and insulin levels at healthy levels.
TYPES OF WORKOUT (I perform at home)

Bridge Forward Lunges

Side Lunges Forearm plank

Squat
EVIDENCES