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
muscle crumps the following day of my exercise.
Jumping Jacks Jumping Jacks Jumping Jacks
Wednesday
Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds
I still felt a shortness of breath but I managed.
I still felt muscle cramps the following day.
Running in Place Running in Place Running in Place
Friday
Reps: 30 Sets: 1 Reps: 30 Sets: 1 Reps: 30 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds
I can now perform the exercises without having much
trouble unlike the previous days. I also had mild
Burpees Burpees Burpees 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
muscle pain the following day. I decided to level up a
Jumping Jacks Jumping Jacks Jumping Jacks bit so I added some reps on some of my exercises.
Reps: 25 Sets: 1 Reps: 25 Sets: 1 Reps: 25 Sets: 1 Wednesday
Time: 30 seconds Time: 30 seconds Time: 30 seconds
I did great today. I finished faster and did not feel any
pain in any part of my body.
Running in Place Running in Place Running in Place
Friday
Reps: 40 Sets: 1 Reps: 40 Sets: 1 Reps: 40 Sets: 1
I also did great today. I finished the exercise quickly
Time: 30 seconds Time: 30 seconds Time: 30 seconds
and my body felt like it became used to the exercises
already.
Burpees Burpees Burpees
Reps: 8 Sets: 1 Reps: 8 Sets: 1 Reps: 8 Sets: 1 1. What is your observation of your body after two
weeks of exercise program? State the positive and
Time: 25 seconds Time: 25 seconds Time: 25 seconds negative experience.
= Positive Experience
Jump rope/Skipping Jump rope/Skipping Jump rope/Skipping - My body felt a little lighter unlike before.
- My stomach flattened a bit.
Reps: 75 Sets: 1 Reps: 75 Sets: 1 Reps: 75 Sets: 1 = Negative Experience
Time: 40 seconds Time: 40 seconds Time: 40 seconds - 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
tired. I decided to add more reps on some of my
Jumping Jacks Jumping Jacks Jumping Jacks
exercises and did not feel that very exhausted.
Reps: 30 Sets: 1 Reps: 30 Sets: 1 Reps: 30 Sets: 1
Wednesday
Time: 40 seconds Time: 40 seconds Time: 40 seconds
I did great today. I finished faster and did not feel any
Running in Place Running in Place Running in Place pain in any part of my body. My body already got
used to performing the exercises.
Reps: 50 Sets: 1 Reps: 50 Sets: 1 Reps: 50 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds
Burpees Burpees Burpees
Friday
Reps: 10 Sets: 1 Reps: 10 Sets: 1 Reps: 10 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds I also did great today. I finished the exercise quickly
and my body felt like it became used to the exercises
already. Then I drank water.
Jump rope/Skipping Jump rope/Skipping Jump rope/Skipping
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
a bit so I doubled some reps on some of my exercises.
Jumping Jacks Jumping Jacks Jumping Jacks
Wednesday
Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds I finished faster and did not feel any pain in any part
of my body.
Running in Place Running in Place Running in Place
Friday
Reps: 30 Sets: 1 Reps: 30 Sets: 1 Reps: 30 Sets: 1
After exercising I can say that my shortness of breath
Time: 30 seconds Time: 30 seconds Time: 30 seconds
lessened. Its still there but its much better now
compared before when I was still not exercising.
Burpees Burpees Burpees
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