Name: __Davie Y.

Rosialda_____________ MY EXERCISE JOURNEY

Height ________160cm__________________ BODY GOAL: _____Lose Weight_____
Weight: ______53kg____________________

BMI: _________20.7__(NORMAL)________________ TARGET: ____53kg to 48kg________

Monday Wednesday Friday Rest/set Remarks

Ski Hops Ski Hops Ski Hops 1st Week
Monday
Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1 20 seconds/set
Time: 30 seconds Time: 30 seconds Time: 30 seconds I felt shortness of breath while performing the
exercises especially the burpees. I also felt little
Jumping Jacks Jumping Jacks Jumping Jacks muscle crumps the following day of my exercise.

Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1 Wednesday

Time: 30 seconds Time: 30 seconds Time: 30 seconds
I still felt a shortness of breath but I managed.
Running in Place Running in Place Running in Place I still felt muscle cramps the following day.

Reps: 30 Sets: 1 Reps: 30 Sets: 1 Reps: 30 Sets: 1 Friday

Time: 30 seconds Time: 30 seconds Time: 30 seconds
I can now perform the exercises without having much
Burpees Burpees Burpees trouble unlike the previous days. I also had mild
muscle cramps and they were bearable.
Reps: 8 Sets: 1 Reps: 8 Sets: 1 Reps: 8 Sets: 1
Time: 25 seconds Time: 25 seconds Time: 25 seconds

Jump rope/Skipping Jump rope/Skipping Jump rope/Skipping

Reps: 50 Sets: 1 Reps: 50 Sets: 1 Reps: 50 Sets: 1

Time: 30 seconds Time: 30 seconds Time: 30 seconds
Ski Hops Ski Hops Ski Hops 15 seconds 2nd Week
Monday
Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds I can perform the exercises properly but I still
experienced shortness of breath. I did not experience
Jumping Jacks Jumping Jacks Jumping Jacks muscle pain the following day. I decided to level up a
bit so I added some reps on some of my exercises.
Reps: 25 Sets: 1 Reps: 25 Sets: 1 Reps: 25 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds Wednesday

Running in Place Running in Place Running in Place I did great today. I finished faster and did not feel any
pain in any part of my body.
Reps: 40 Sets: 1 Reps: 40 Sets: 1 Reps: 40 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds Friday
I also did great today. I finished the exercise quickly
Burpees Burpees Burpees and my body felt like it became used to the exercises
already.
Reps: 8 Sets: 1 Reps: 8 Sets: 1 Reps: 8 Sets: 1
Time: 25 seconds Time: 25 seconds Time: 25 seconds
1. What is your observation of your body after two
Jump rope/Skipping Jump rope/Skipping Jump rope/Skipping weeks of exercise program? State the positive and
negative experience.
Reps: 75 Sets: 1 Reps: 75 Sets: 1 Reps: 75 Sets: 1 = Positive Experience
Time: 40 seconds Time: 40 seconds Time: 40 seconds - My body felt a little lighter unlike before.
- My stomach flattened a bit.

= Negative Experience
- My body experienced little muscle cramps the
following days of my exercise.
- Shortness of breath.
 2. Have you experienced any problem with your
exercise journey for two weeks like unbearable pain
until now? If the pain subsides as time goes by, then
it’s okay. The body goes the process of adaptation.
= No, I have not.

3. Does your exercise directly target your body goal or

not? Explain.
= Yes, it does. I can feel some of my body parts
tightening. Especially on my stomach area. I can also
see some changes on my hips while looking at a
mirror.
Ski Hops Ski Hops Ski Hops 10 seconds 3RD Week

Reps: 25 Sets: 1 Reps: 25 Sets: 1 Reps: 25 Sets: 1 Monday

Time: 35 seconds Time: 35 seconds Time: 35 seconds
I performed the exercises properly and didn’t get very
Jumping Jacks Jumping Jacks Jumping Jacks tired. I decided to add more reps on some of my
exercises and did not feel that very exhausted.
Reps: 30 Sets: 1 Reps: 30 Sets: 1 Reps: 30 Sets: 1
Time: 40 seconds Time: 40 seconds Time: 40 seconds Wednesday

Running in Place Running in Place Running in Place I did great today. I finished faster and did not feel any
pain in any part of my body. My body already got
Reps: 50 Sets: 1 Reps: 50 Sets: 1 Reps: 50 Sets: 1 used to performing the exercises.
Time: 30 seconds Time: 30 seconds Time: 30 seconds

Burpees Burpees Burpees

Reps: 10 Sets: 1 Reps: 10 Sets: 1 Reps: 10 Sets: 1 Friday

Time: 30 seconds Time: 30 seconds Time: 30 seconds
I also did great today. I finished the exercise quickly
Jump rope/Skipping Jump rope/Skipping Jump rope/Skipping and my body felt like it became used to the exercises
already. Then I drank water.
Reps: 100 Sets: 1 Reps: 100 Sets: 1 Reps: 100 Sets: 1
Time: 50 seconds Time: 50 seconds Time: 50 seconds

Ski Hops Ski Hops Ski Hops 10 seconds 4th week

Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1 Monday

Time: 30 seconds Time: 30 seconds Time: 30 seconds
I felt really motivated that’s why I decided to level up
Jumping Jacks Jumping Jacks Jumping Jacks a bit so I doubled some reps on some of my exercises.

Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1 Wednesday

Time: 30 seconds Time: 30 seconds Time: 30 seconds
I finished faster and did not feel any pain in any part
Running in Place Running in Place Running in Place of my body.

Reps: 30 Sets: 1 Reps: 30 Sets: 1 Reps: 30 Sets: 1 Friday

Time: 30 seconds Time: 30 seconds Time: 30 seconds
After exercising I can say that my shortness of breath
Burpees Burpees Burpees lessened. Its still there but its much better now
compared before when I was still not exercising.
Reps: 8 Sets: 1 Reps: 8 Sets: 1 Reps: 8 Sets: 1
Time: 25 seconds Time: 25 seconds Time: 25 seconds

Jump rope/Skipping Jump rope/Skipping Jump rope/Skipping

Reps: 150 Sets: 1 Reps: 150 Sets: 1 Reps: 150 Sets: 1

Time: 1min & 20 seconds Time: 1min & 20 seconds Time: 1min & 20 seconds
1ST WEEK EVIDENCES

2ND WEEK EVIDENCES

3RD WEEK EVIDENCES

4th week evidences

 1 Month
Before: 53kg

Current: 52kg
 2 WEEKS ADDITIONAL
M W F

M W F
Current Measurements
 Before: 53kg

Current (after 2 weeks continuation): 50.9kg