My Training Program

Goals:
To have a good body posture and a healthy tummy.

Objectives:
My Exercise plan will focus more on my shoulder and back parts to have a good body posture. Also on my abdominal part to have a physically fit tummy.

Romela M. Batohanon BEEd 1-6

Second Week
Month July Shoulder Rotation Head Rotation Jumping Jack Shoulder Stretching Arm Stretching Leg Stretching Lateral Lunge and Touch Hip-thigh Extension Windshield Wiper Curl Ups Supine Row 8 8 8 8 8 8 8 6 8 8 8 Exercise Repetition (Monday) Repetition (Wednesday) Warm Up 8 8 8 Flexibility 8 8 8 Work-Out 8 6 8 8 8 Muscular Strength 4 4 Repetition (Friday) 8 8 8 8 8 8 8 6 8 8 8 Duration Time

25 secs. 30 secs. 40 secs. 25 secs. 25 secs. 30 secs. 30 secs. 1 min. 40 secs. 1 min. 25 secs.

Push Up Side Bridge with Abduction - Muscular

4 4

4 4

30 secs. 40 secs.

Endurance Plank T-Push Up Jog in Place Walk in Place Shaking Body Parts Deep Inhale and Exhale

8 4

8 4 Cooling Down

8 4

40 secs. 30 secs. 20 secs. 20 secs. 25 secs. 15 secs.

Evaluation Second Week of July I felt pain, after I exercised, my muscles were shaking. Its hard for me to exercise, especially when it comes to muscular strength and endurance exercise. For me I think that my body will be hard to adapt to these certain exercise session.

Third Week of July I had increased my warm up exercise repetition. Its only because these part were easy to adjust. When it comes to my work out exercise it also increases but only for a little bit because it is hard to adapt to a work out load. The kinds of exercises were very hard to adjust.

Fourth Week of July I had maintained my exercise repetition so that on the following week my muscles will be easily to adapt on the type of exercise I have chosen and that I will be used to these exercises. I only increased a little bit in some work out loads. I have conditioned my body and I did some relaxing part to adapt on the work out loads.

Third Week
Month July Shoulder Rotation Head Rotation Jumping Jack Shoulder Stretching Arm Stretching Leg Stretching Lateral Lunge and Touch Hip-thigh Extension Windshield Wiper Curl Ups Supine Row Push Up Side Bridge with 16 16 16 16 16 16 16 10 10 8 10 4 6 Exercise Repetition (Monday) Repetition (Wednesday) Warm Up 16 16 16 Flexibility 16 16 16 Work-Out 16 10 10 8 10 Muscular Strength 4 6 Repetition (Friday) 16 16 16 16 16 16 16 10 10 8 10 4 6 Duration Time

25 secs. 30 secs. 40 secs. 25 secs. 25 secs. 30 secs. 30 secs. 1 min. 40 secs. 1 min. 25 secs. 30 secs. 40 secs.

Abduction Plank T-Push Up Jog in Place Walk in Place Shaking Body Parts Deep Inhale and Exhale 8 4 Muscular Endurance 8 8 4 4 Cooling Down 40 secs. 30 secs. 20 secs. 20 secs. 25 secs. 15 secs.

Fourth Week
Month July Shoulder Rotation Head Rotation Jumping Jack Shoulder Stretching Arm Stretching Leg Stretching Lateral Lunge and Touch Hip-thigh Extension Windshield Wiper Curl Ups Supine Row Push Up 16 16 16 16 16 16 16 10 10 10 10 6 Exercise Repetition (Monday) Repetition (Wednesday) Warm Up 16 16 16 Flexibility 16 16 16 Work-Out 16 10 10 10 10 Muscular Strength 6 Repetition (Friday) 16 16 16 16 16 16 16 10 10 10 10 6 Duration Time

25 secs. 30 secs. 40 secs. 25 secs. 25 secs. 30 secs. 30 secs. 1 min. 40 secs. 1 min. 25 secs. 30 secs.

Side Bridge with Abduction Plank T-Push Up Jog in Place Walk in Place Shaking Body Parts Deep Inhale and Exhale

6 Muscular Endurance 10 4 Cooling Down

40 secs.

10 4

10 4

40 secs. 30 secs. 20 secs. 20 secs. 25 secs. 15 secs.

First Week
Month August Shoulder Rotation Head Rotation Jumping Jack Shoulder Stretching Arm Stretching Leg Stretching Lateral Lunge and Touch Hip-thigh Extension Windshield Wiper Curl Ups Supine Row 16 16 16 16 Exercise Repetition (Monday) Repetition (Wednesday) Warm Up 16 16 16 Flexibility 16 Repetition (Friday) 16 16 16 16 Duration Time

25 secs. 30 secs. 40 secs. 25 secs.

16 16 16 12 12 12 10

16 16 Work-Out 16 12 12 12 10 Muscular Strength

16 16 16 12 12 12 10

25 secs. 30 secs. 30 secs. 1 min. 40 secs. 1 min. 25 secs.

Push Up Side Bridge with Abduction Plank T-Push Up Jog in Place Walk in Place Shaking Body Parts Deep Inhale and Exhale

6 6

6 6 Muscular Endurance 10 6 Cooling Down

6 6

30 secs. 40 secs.

10 6

10 6

40 secs. 30 secs. 20 secs. 20 secs. 25 secs. 15 secs.

Second Week
Month August Shoulder Rotation Head Rotation Jumping Jack Shoulder Stretching Arm Stretching Leg Stretching Lateral Lunge and Touch Hip-thigh Extension Windshield Wiper Curl Ups Supine Row Push Up Side Bridge with Abduction Plank 16 16 16 16 16 16 16 12 12 12 12 6 6 Exercise Repetition (Monday) Repetition (Wednesday) Warm Up 16 16 16 Flexibility 16 16 16 Work-Out 16 12 12 12 12 Muscular Strength 6 6 Muscular Endurance 10 Repetition (Friday) 16 16 16 16 16 16 16 12 12 12 12 6 6 Duration Time

25 secs. 30 secs. 40 secs. 25 secs. 25 secs. 30 secs. 30 secs. 1 min. 40 secs. 1 min. 25 secs. 30 secs. 40 secs.

10

10

40 secs.

T-Push Up Jog in Place Walk in Place Shaking Body Parts Deep Inhale and Exhale

6 Cooling Down

30 secs. 20 secs. 20 secs. 25 secs. 15 secs.

Evaluation First Week of August I had maintained my Warm Up exercise repetition, for me to be not easily tired when it comes now to the Work-Out exercise. I had also increased my Work-Out load and it is a little hard for me now to adjust but compared to the recent week exercise its now a little bit easy for me to adapt in these exercise session. Second Week of August I had only increased my repetition on the spine row exercise, but the rest was maintained. I now used to exercise with less muscle stress and pain. I now maintained it and adjusting on these exercise repetition.