Activity #4
Direction: You need to select at least two specific body goal that will serve as one of your tasks for the entire
semester. Capture your body goal through pictures with the current measurement. Set your target body goal together
with your Professor. Research and select at least 3-5 best exercises that would target your body goal with the help of
exercise equipment. Follow the format below. (save a copy of the activity to a separate sheet and compile for your
portfolio)
Name: Dean C. Benedicto Course & year: BTVTE-1B
PE Schedule: 10:00am-12:00am Monday Professor: Sir Jelf Vhon Laborte
MY FITNESS PLAN
BODY GOALS:
1. Increase Arm Muscle
2. Increase Leg muscle
Provide pictures of your body goal with measurement.
Attach here:
Monday Wednesday Friday Remarks
ARM MUSCLE ARM MUSCLE ARM MUSCLE 5th Week Remarks
ARM RAISES ARM RAISES ARM RAISES
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs In my fifth week, as the
Set: 1 Set: 1 Set: 1 usual after doing the
SIDE ARM RAISE SIDE ARM RAISE SIDE ARM RAISE different exercises I
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs feel shortness of
Set: 1 Set: 1 Set: 1 breath and my energy
TRICEPS DIPS TRICEPS DIPS TRICEPS DIPS has been drained. And
Reps: 10 Reps: 10 Reps: 10 currently for me its not
Set: 1 Set: 1 Set: 1 that little hard
ARM CIRCLES ARM CIRCLES ARM CIRCLES anymore, because my
CLOCKWISE CLOCKWISE CLOCKWISE body is now adapted
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs and also I don’t get
Set: 1 Set: 1 Set: 1 tired easily. And still
ARM CIRCLES COUNT ARM CIRCLES COUNT ARM CIRCLES COUNT after doing the
ERCLOCKWISE ERCLOCKWISE ERCLOCKWISE exercises I still get
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs muscle aches, but
Set: 1 Set: 1 Set: 1 even though it hurts I’ll
DIAMOND PUSH-UPS DIAMOND PUSH-UPS DIAMOND PUSH-UPS always endure it for
Reps: 6 Reps: 6 Reps: 6 the sake of a good
Set: 1 Set: 1 Set: 1 outcome.
JUMPING JACKS JUMPING JACKS JUMPING JACKS
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
CHEST PRESS PULSE CHEST PRESS PULSE CHEST PRESS PULSE
Reps: 00:16secs Reps: 00:16secs Reps: 00:16secs
Set: 1 Set: 1 Set: 1
LEG BARBELL CURL LEFT LEG BARBELL CURL LEFT LEG BARBELL CURL LEFT
Reps: 8 Reps: 8 Reps: 8
Set: 1 Set: 1 Set: 1
LEG BARBELL CURL LEG BARBELL CURL LEG BARBELL CURL
RIGHT RIGHT RIGHT
Reps: 8 Reps: 8 Reps: 8
Set: 1 Set: 1 Set: 1
DIAGONAL PLANK DIAGONAL PLANK DIAGONAL PLANK
Reps: 00:10secs Reps: 00:10secs Reps: 00:10secs
Set: 1 Set: 1 Set: 1
PUNCHES PUNCHES PUNCHES
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
PUSH-UPS PUSH-UPS PUSH-UPS
Reps: 10 Reps: 10 Reps: 10
Set: 1 Set: 1 Set: 1
INCHWORMS INCHWORMS INCHWORMS
Reps: 8 Reps: 8 Reps: 8
Set: 1 Set: 1 Set: 1
WALL PUSH-UPS WALL PUSH-UPS WALL PUSH-UPS
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
TRICEPS STRETCH LEFT TRICEPS STRETCH LEFT TRICEPS STRETCH LEFT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
TRICEPS STRETCH TRICEPS STRETCH TRICEPS STRETCH
RIGHT RIGHT RIGHT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
STANDING BICEPS STANDING BICEPS STANDING BICEPS
STRETCH LEFT STRETCH LEFT STRETCH LEFT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
STANDING BICEPS STANDING BICEPS STANDING BICEPS
STRETCH RIGHT STRETCH RIGHT STRETCH RIGHT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
LEG MUSCLE LEG MUSCLE LEG MUSCLE
SIDE HOP SIDE HOP SIDE HOP
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
SQUATS SQUATS SQUATS
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT
LEFT LEFT LEFT
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT
RIGHT RIGHT RIGHT
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT
LEFT LEFT LEFT
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT SIDE-LYING LEG LIFT
RIGHT RIGHT RIGHT
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
BACKWARD LUNGE BACKWARD LUNGE BACKWARD LUNGE
Reps: 14 Reps: 14 Reps: 14
Set: 1 Set: 1 Set: 1
BACKWARD LUNGE BACKWARD LUNGE BACKWARD LUNGE
Reps: 14 Reps: 14 Reps: 14
Set: 1 Set: 1 Set: 1
DONKEY KICKS LEFT DONKEY KICKS LEFT DONKEY KICKS LEFT
Reps: 16 Reps: 16 Reps: 16
Set: 1 Set: 1 Set: 1
DONKEY KICKS RIGHT DONKEY KICKS RIGHT DONKEY KICKS RIGHT
Reps: 16 Reps: 16 Reps: 16
Set: 1 Set: 1 Set: 1
DONKEY KICKS LEFT DONKEY KICKS LEFT DONKEY KICKS LEFT
Reps: 16 Reps: 16 Reps: 16
Set: 1 Set: 1 Set: 1
DONKEY KICKS RIGHT DONKEY KICKS RIGHT DONKEY KICKS RIGHT
Reps: 16 Reps: 16 Reps: 16
Set: 1 Set: 1 Set: 1
LEFT QUAD STRETCH LEFT QUAD STRETCH LEFT QUAD STRETCH
WITH WALL WITH WALL WITH WALL
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
RIGHT QUAD STRETCH RIGHT QUAD STRETCH RIGHT QUAD STRETCH
WITH WALL WITH WALL WITH WALL
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
KNEE TO CHEST KNEE TO CHEST STRETCH KNEE TO CHEST STRETCH
STRETCH LEFT LEFT LEFT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
KNEE TO CHEST KNEE TO CHEST STRETCH KNEE TO CHEST STRETCH
STRETCH RIGHT RIGHT RIGHT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
WALL CALF RAISES WALL CALF RAISES WALL CALF RAISES
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
SUMO SQUAT CALF SUMO SQUAT CALF SUMO SQUAT CALF
RAISES WITH WALL RAISES WITH WALL RAISES WITH WALL
Reps: 12 Reps: 12 Reps: 12
Set: 1 Set: 1 Set: 1
CALF STRETCH LEFT CALF STRETCH LEFT CALF STRETCH LEFT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1
CALF STRETCH RIGHT CALF STRETCH RIGHT CALF STRETCH RIGHT
Reps: 00:30secs Reps: 00:30secs Reps: 00:30secs
Set: 1 Set: 1 Set: 1