Week 1 Session 1 Session 2 Session 3
Date: 02/ 06/25 Date: 04/06/25 Date:04/06/25
Description of exercise
completed
20 sit-ups 20 sit-ups 20 sit-ups
Lift weights (10 Lift weights (10 Lift weights (10
reps each arm) reps each arm) reps each arm)
15 star jumps 15 star jumps 15-star jumps
14 leg raises 14 leg raises 14 leg raises
14 heel touches 14 heel touches 14 heel touches
10 squats 10 squats 10 squats
Duration of exercise 50 minutes 44 minutes 46 minutes
session
Description of warm Jogging 400m Jogging 400m Jogging 400m
up and cool down
completed
Evaluation of flexibility Able to stretch to Able to stretch to Able to stretch
ankles ankles past ankles
Evaluation of 1 minute (5 1 minute (3 1 minute (4
muscular strength seconds) seconds) 23 seconds)
(number of pushups 23 pushups pushups 25 pushups
per minute)
Cardiovascular fitness Resting pulse Resting pulse Resting pulse
63 bpm 62 bpm 62 bpm
Exercise pulse Exercise pulse Exercise pulse
immediately after immediately after immediately after
exercise session exercise session exercise session
141 bpm 140bpm 144 bpm
Recovery time (1 Recovery time (1 Recovery time
minute after minute after) (1minute after)
training) 118 bpm 121 bpm 120 bmp
Nonotes: Felt very tired after jogging. Slow recovery time. Muscles felt sore after the
first two training sessions. Pushups were difficult but I was motivated to keep pushing
to ensure that my strength is increased. Flexibility should be improved as my quads
were sore from stretching to reach my toes. I made good progress and covered all
exercises My goal is to improve my cardiovascular fitness to endure joggng for longer
periods and not take any breaks during jogging.
Week 2 Session 1 Session 2 Session 3
Date: 09/06/25 Date: 11/06/25 Date:13/06/25
Description of 20 sit-ups 20 sit-ups 20 sit-ups
exercise completed
Lift weights (10 Lift weights (10
reps each arm reps each arm
15 star jumps
15 star jumps 15 star jumps
14 leg raises
14 leg raises 14 leg raises
14 heel-to-toe 14 heel-to-toe
balance steps 10 squats balance steps
10 squats 10 squats
Duration of 42 minutes 38 minutes 45 minutes
exercise session
Description of Jogging 400m Jogging 400m Jogging 400m
warm up and cool
down completed
Evaluation of Able to stretch past Able to stretch to Able to stretch to
flexibility ankles ankles toes
Evaluation of 24 pushups 21 pushups 25 pushups
muscular strength
(number of
pushups per
minute)
Cardiovascular Resting pulse Resting pulse Resting pulse
fitness 61 bpm 61 bpm 60bpm
Exercise pulse Exercise pulse Exercise pulse (at
(immediately after (immediately after once after exercise
exercise session) exercise session) session)
140 bpm 139 bpm 138 bpm
Recovery time (1 Recovery time (1 Recovery time (1
minute after minute after minute after
training)117 bpm training)119 bpm training) 118 bpm
Notes: felt satisfied after exercise sessions. Pain during exercising was reduced. My
insurance improved but I still had trouble catching my breath. Recovery time
improved. I took one break during the cool down 400m jog. My goal is to increase
physical strength by doing more pushups. My goal is 30 pushups.
Week 3 Session 1 Session 2 Session 3
Date:16/06/25 Date:18/06/25 Date: 20/06/25
Description of 20 sit-ups 20 sit-ups 20 sit-ups
exercise completed
Lift weights (10 reps Lift weights (10 reps Lift weights (10
each arm each arm reps each arm
15 star jumps 15 star jumps 15 star jumps
14 leg raises 14 leg raises 14 leg raises
14 touches 14 heel touches 14 heel touches
10 squats 10 squats 10 squats
Duration of exercise 43 minutes 42 minutes 42 minutes
session
Description of warm Jogging 400m Jogging 400m Jogging 400m
up and cool down
completed
Evaluation of Able to stretch past Able to stretch past Able to stetch
flexibility ankles ankles past ankles
Evaluation of 26 pushups 30 pushups 30 pushups
muscular strength
(number of pushups
per minute)
Cardiovascular Resting pulse Resting pulse Resting pulse
fitness 61 bpm 60 bpm 62 bpm
Exercise pulse Exercise pulse Exercise pulse
(immediately after (immediately after (immediately
exercise session) exercise session) after exercise
138 bpm 137 bpm session)
Recovery time (1 Recovery time (1 137 bpm
minute after minute after Recovery time (1
training) training) minute after
116 bpm 117 bpm training)
117bpm
Notes: happy with progress over the week. I was feeling much better and performed
well in jogging, pushups and sit ups. My stamina was improved although I felt the
need to take a short break while jogging. My next goal is to improve my flexibility by
reaching to my toes while sitting so that I can jog comfortably.
Week 4 Session 1 Session 2 Session 3
Date: 23/06/25 Date:25/06/25
Description of 20 sit-ups 20 sit-ups
exercise completed
Lift weights (10 Lift weights (10
reps each arm reps each arm
15 star jumps 15 star jumps
14 leg raises
14 heel touches
10 squats
Duration of 52 minutes 41 minutes
exercise
Description of Jogging 400m Jogging 400m
warm up and cool
down completed
Evaluation of Able to stretch to Able to strect to
flexibility toes ankles
Evaluation of 25 pushups 9 pushups
muscular strength
(number of
pushups per
minute)
Cardiovascular Resting pulse Resting pulse
fitness 63 bpm 62 bpm
Exercise pulse Exercise pulse
(immediately after (immediately after
exercise session) exercise session)
135 bpm 136 bpm
Recovery time (1 Recovery time (1
minute after minute after
training) training)
116 bpm 115 bpm
Notes: Jogging and pushups felt easier to do. I was happy with all the progress, and I
felt much lighter. Sit ups were slightly painful. I had a headache, so I did not do as
many pushups as usual, and I chose not to do session 3.
Week 5 Session 1 Session 2
Date: 30/06/25 Date:02/07/25
Description of 20 sit-ups 20 sit-ups
exercise completed
Lift weights (10 Lift weights (10
reps each arm reps each arm
15 star jumps 15 star jumps
14 leg raises 14 leg raises
14 heel touches 14 heel touches
10 squats 10 squats
Duration of 46 minutes 43 minutes
exercise
Description of Jogging 400m Jogging 400m
warm up and cool
down complete
Evaluation of Able to reach to Able to reach to
flexibility toes toes
Evaluation of 27 pushups 26 pushups
muscular strength
(number of
pushups per
minute)
Cardiovascular Resting pulse 62 Resting pulse 61
fitness bpm bpm
Exercise pulse Exercise pulse
(immediately after (immediately after
exercise session) exercise session)
134 bpm 132 bpm
Recovery time (1 Recovery time ( 1
minute after minute after
training) 113 bpm training)116 bpm
Notes: I was feeling very unproductive, but my recovery time and endurance
improved. I chose to keep doing 2 sessions instead of one because it fits better with
my schedule. I did an additional ab exercise to build my abdominal muscles so that it
is more toned. The exercise included mountain climbers and butterfly kicks.
Week 6 Session 1 Session 2
Date: 07/07/25 Date:11/07/25
Description of 20 sit-ups 20 sit-ups
exercise completed
Lift weights (10 Lift weights (10
reps each arm reps each arm
15 star jumps 15 star jumps
14 leg raises 14 leg raises
14 heel touches 14 heel touches
10 squats 10 squats
Duration of 47 minutes 45 minutes
exercise
Description of Jogging 400m Jogging 400m
warm up and cool
down completed
Evaluation of Able to reach toes Able to reach toes
flexibility
Evaluation of 28 pushups 30 pushups
muscular strength
(number of
pushups per
minute)
Cardiovascular Resting pulse 62 Resting pulse 60
fitness bpm bpm
Exercise pulse Exercise pulse
(immediately after (immediately after
exer session) 130 exercise session)
bpm 130 bpm
Recovery time (1 Recovery time (1
minute after minute after
training) 113 bpm training) 112 bpm
Notes: I was tired after doing pushups and I had to take a break. My muscles were
not as sore. I felt like I could endure the jog better and only took one break in
between the cool down jog. My muscles felt more flexible, and I could exercise
comfortably wothout too much strain on one muscle.
Week 7 Session 1 Session 2
Date: 14/07/25 Date: 16/07/25
Description of 20 sit-ups 20 sit-ups
exercise completed
Lift weights (10 Lift weights (10
reps each arm reps each arm
15 star jumps 15 star jumps
14 leg raises 14 leg raises
14 heel touches 14 heel touches
10 squats 10 squats
Duration of 46 minutes 40 minutes
exercise
Description of Jogging 400m Jogging 400m
warm up and cool
down completed
Evaluation of Able to stretch to Able to stretch to
flexibility toes toes
Evaluation of 27 pushups 28 pushups
muscular strength
(number of
pushups per
minute)
Cardiovascular Resting pulse: Resting pulse
fitness 61 bpm 60 bpm
Exercise pulse Exercise pulse
(immediately after (immed after
exercise session) exercise session)
128 bpm 125 bpm
Recovery time (1 Recovery time (1
minute after minute after
training) 115 bpm training) 114 bpm
Notes: Happy with progress as I was able to jog without any breaks. I felt less tired
after the session and was able to recover faster. I was able to regulate my breathing
well, but I slightly injured my ankle at the end. My flexibility is better as I am able to
rest my rest my nose on my knees.
Week 8 Session 1 Session 2
Date: 21/07/25 Date: 23/07/25
Description of 20 sit-ups 20 sit-ups
exercise completed
Lift weights (10 Lift weights (10
reps each arm reps each arm
15 star jumps 15 star jumps
14 leg raises 14 leg raises
14 heel touches 14 heel touches
10 squats 10 squats
Duration of 45 minutes 43 minutes
exercise
Evaluation of Able to stretch to Able to stretch to
flexibility toes toes
Description of Jogging 400m Jogging 400m
warm up and cool
down completed
Evaluation of 30 push ups 30 pushups
muscular strength
(pushups per
minute)
Cardiovascular Resting pulse Resting pulse
fitness 63 pulse 60 bpm
Exercise pulse Exercise
(immediately after pulse(immediately
exercise session) after exer session)
126 bpm 124 bpm
Recovery time(1 Recovery time(1
minute after minute after
training session) exercise session)
113 bpm 112 bpm
Notes: Satisfied with overall exercise. I did an additional workout including butterfly
kicks to increase abdominal muscle. I aimed to achieve my maximum performance,
and I was motivated to do my best in the last week which gave me pleasant results.
Muscles felt okay after the session, and I felt happy with the results.
References:
Article Author Date URL
name
8 tips for / 22 [Link]
healthy
eating Novemb a-balanced-diet/eight-tips-for-healthy-eating/
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7 muscle / 15 [Link]
groups you January running-work
activate
when 2025
running
Best Written January [Link]
Exercises by Tamara
for
28, 2024 exercises-abs-general
Newell, Am
Building
Abs y Gopal
Medically
Reviewed
by Zilpah
Sheikh, MD
A 7-Day Erin March [Link]
Workout schedule#:~:text=Monday:%20Cardio,Progressive%20Overload
Hegar 26, 2025
Schedul and
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Grace
Meet
Your Wade
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Goals
The 7-Day Larysa July 8, [Link]
Workout Didio 2025 10/7-day-total-body-workout-plan/
Plan You
Need, No
Matter
Your
Fitness
Level
Exercise program:
Cardiovascular:
15 star jumps
Jogging 400m
Strength training:
Pushups (1 minute)
Lift weights (19 reps each arm)
10 squats
Core exercises:
20 sit-ups
14 leg raises (7 each side)
14 heel touches (7 each side)
Flexibility
Sit and reach
Step 1: assess your fitness levels
1.1) 145 bpm
1.2) 13 minutes
1.3) 23 pushups
1.4) 26 sit-ups
1.5) Able to reach to my ankles
1.6) BMI=
1.7) 200-17=183
Record of results:
Test Pre fitness program Post fitness program
Date: Date:
Before run: After run: Before run: After run
[Link] rate before and 64 bpm 141 bpm 62 bpm 124bpm
after run
[Link] taken to run 1km 64 bpm 141 bpm 63 bpm 124 bpm
[Link] per minute 64 bpm 151bpm 62bpm
4. Sit ups per minute 62 bpm 96 bpm 61 bpm
[Link] and reach? 63 bpm 72bpm 60 bpm
6. BMI 21,4 21,4 20,95 20,95
7. Maximum heart rate 183 bpm 183 bpm
Test Pre fitness program Post fitness program
[Link] rate before and Before :64 bpm Before run:62 bpm
after run After run: 141bpm After run: 124 bpm
[Link] taken to run 1km 9 minutes 6 minutes 32 seconds
[Link] per minute 23 pushups 30 pushups
[Link]-ups per minute 26 sit-ups 32 situps
5. Sit and reach Able to reach ankles Able to reach toes
6. BMI 21,4 20,95
[Link] heart rate 182 bpm 182 bpm
Name: Tanneth Beilings
Grade:12.2
School: Curro Midrand
Step 5: Reflection
1) No because I am not very active since I don’t play any sports and I don’t exercise
or do practical PE as much as I used to so my fitness levels are low.
2) My sports involvement has assisted me in building my muscles specifically my
biceps and my core muscles. Each session motivated me to do better in the
next. In this way I was held accountable to my goals. Not only did I increase my
fitness levels but also my stamina and I gained better control of my breath while
exercising.
3) My first fitness goal was to develop better cardiovascular fitness and my second
goal was to strengthen my upper body muscles like my biceps. My third goal was
to improve my flexibility and reach to my toes while sitting so that I can exerc
comfortably.
4) -My programme helped me to increase my core muscles
- my breathing felt more regulated while running
- my abdominal muscles are more toned and stronger.
-my flexibility has been improved which helps me to run with less strain.
- my upper body muscles got stronger and allowed me to run faster.
5) My asthma gave me breathing difficulties and I was not very fit, so I had to take a
few breaks which was disrupted the programme, and it took me longer to
complete a session.
Going to the gym was new and I had to figure out how to use certain machinery
e.g) what each piece of equipment was meant for which took time and reduced
efficiency.
I struggled to find a balance between gyming, family and studying so I tended to
neglect my other daily tasks e.g spending bonding time with friends and family.
6) I could use at home gym equipment or equipment that I already know how to use
so that it’s not too advanced.
Reduced periods of jogging and exercise would be better to maintain breathing
pace and keep it easy.
It would help to allocate a set duration, starting time and ending time so that I
can keep a balanced focus and spread my time evenly across the different
exercises.
7) I learnt the importance of time management and knowing how to balance
academics and family.
I learnt that I am competitive and ambitious because I strive to achieve my goals
and do better than the previous session.
I learnt self discipline, control and commitment because I forced myself to
complete my sessions even if I didn’t want to.
I learnt the importance in keeping a healthy diet because that plays a role in
determining the effectiveness of your programme eg if you eat too many fatty foods,
you will gain an unhealthy amount of weight.
8) Yes, because I realised that whenever I exercise, I feel productive which sets a
good tone for the rest of the day, and I realised that a healthy lifestyle leads to a
happy life.