Name: Jennilyn U.

Cruzado Course/Section: BSMA 1- 4

Group no. 3 Date of Submission: June 8, 2023 _

A. Fitness Workout Plan

In chart below, indicate the resistance exercises that you would like to perform. Also,
specify time and date for the day you expect to perform the exercise.
Chart 3: My Personal Physical Activity Plan (please see the sample below)

Mode or Type of Exercises : Push-ups, Squats, Planks, Lunges, Bicycle crunches, Mountain climber, wall sit
Frequency: 2-3 Times a Week
Intensity: 4 - 8 Repetitions
Time (Sets): 2 Sets

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Resistance Resistance
Resistance Training Workout Training Workout
Training Workout 2 3
1 (Core Exercises) (Lower Body
(Upper Extrimity) workout)
-Plank Recreationa
Active Rest Active Rest
Week -Push-up -Bicycle crunches Walking -Squats
l Activity
1 -Plank -House Chores
-Mountain climber -Wall sit -House Chores
-Mountain Climber -Push-ups -Lunges Yoga
-Lunges -Bicycle crunches
-Wall sits
6:30am -Squats
May 8, 2023 7:00pm
May 12, 2023
6:30am
May 10, 2023

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Resistance Resistance
Training Training Resistance
Workout 4 Workout 5 Training Workout
(Full body Work (Full body Work 6
out) out) (Full body Work
out)
-Plank -Plank
-Bicycle -Bicycle -Plank
Recreationa
Active Rest crunches crunches Active Rest -Bicycle crunches
Week -Mountain Walking -Mountain -Mountain climber
l Activity
2 -House Chores climber climber -House Chores -Push-ups
-Push-ups -Push-ups -Lunges Dancing
-Lunges -Lunges -Wall sits
-Wall sits -Wall sits -Squats
-Squats -Squats

6:30am
6:30am 7:00am May 20, 2023
May 16, 2023 May 18, 2023
* This is just a sample workout. Use this template for your plan.
 B. Your Fitness Journey

Documentation of your journey per day for 2 weeks with narrative and Photos

Week 1
Day 1

May 22, 2023 (4:00PM)

For my first day of doing my resistance training workout, I decided to focus on my upper
extremity first. I don’t have any equipment at home that I could use so I used the knowledge I
got from the modules regarding the exercises that I wanted to do and did my own research too
to know which workouts best suit me. Since it’s my first day, I decided to do only 3 types of
exercise which is consist of 2 sets of 8 repetitions. It was around 4:00 PM when I started to do
my stretching to prepare myself and then I went on my position to start my sets of exercises
which are push-ups, planks, and mountain climber. I did a plank first, followed by push-ups, and
lastly, I performed the mountain climber exercise. It wasn’t easy for me at first since it’s the first
time after so long that I was able to perform resistance training like this. I am very exhausted
after my workout, and I felt some pain on my arm muscles. I searched about it, and it says that it
is normal for a beginner. The push-ups were the hardest exercise I did because it is really hard
to carry my own body weight. Overall, it was really tiring, and I consumed a lot of water after the
exercise. I felt like my arms will remain sore until the night.

Day 2

May 23, 2023 (3:00PM)

It is day 2 and I could still feel the sore on my upper and lower arms due to the exercises I did
on the first day, so I decided to take a rest during the morning. I massaged my muscles a bit
and did some stretches to lessen the pain. I also drank a lot of water because I feel like I was
physically drained. Since day 2 was scheduled as my active rest, I didn’t do any heavy exercise
for the day and thought of doing my house chores while I’m at it. When I am feeling a bit better, I
decided to do my house chores after eating lunch. I finished folding clothes before 4:00 PM so I
rested for a bit and prepared myself for our class scheduled for the day.
 Day 3

May 24, 2023 (4:00PM)

During my day 3 of resistance training workout, I decided to do core exercises. I already

feel better after a day of rest, so my arm muscles are fine now. I’ve decided to pattern my
workout plan into focusing from my upper body down to the lower part of my body to test my
resistance in the work outs that I’ve chosen. Since I’ve already did my upper body workout, I’m
now doing core body exercises. Unlike my first day, I decided to do 2 sets of 7 types of
exercises, but with only 4 repetitions per set since I don’t want to strain myself after my training.
I think 8 repetitions is too much for me and that it’ll be too hard to maintain a continuous workout
in that case so i decided to lower the intensity. The exercises that I’ve chosen can actually be
for full-body workout, but since my focus were my core body parts, I tried to perform the
exercises with my core more engaged than my upper and lower body parts. I did some research
about it, and it says that it is possible, so I decided to do it without putting much pressure on the
other parts of my body except my core. It was hard, and it is very tiring. I couldn’t help myself
but to stop for at least 10 seconds after a set of exercise because I wanted to stay hydrated and
catch my breath. It is especially hard for me because I also have a lot of belly fat which is a very
big factor why I’m having a hard time performing the exercises I have chosen. Before my
workout, I’ve already expected that I’ll be sore in some parts of my body, and I’m right. Had to
lay for a while after the exercise to gain my strength back, and after some hours of rest, I did
feel much better.
 Day 4

May 25, 2023 (4:00PM)

It’s day 4 of my resistance training workout but I could still feel the core part of my body in
sore. It is hard for me or have a continuous daily workout training that is why I’m doing my
heavy exercises every other day, so I’ll have time to prepare and condition my body for the next
day after rest. I don’t have class scheduled for the day, so I decided to go out with my sister. We
went to The Mall of Asia to buy some things and I guess the time we have consumed walking all
over the place also contributed to my training since we had a very long continuous walk trying to
find something. Walking is not a heavy exercise but after we went home, I felt like I did a
hundred squats because my lower leg is sore. However, it did feel better after only a few
minutes of resting at home, so everything is great. I guess I’ll just have to remember to limit the
time walking around next time.

Day 5

May 26, 2023 (4:00PM)

The day 5 of my resistance workout training went smoothly, I didn’t have any trouble with
the exercises I’ve chosen for my lower body workout. When I was in Highschool, I often do
squats and bicycle crunches that’s why it’s easier for me to perform now even with the gap in
time when I’ve performed it. I had scheduled classes for the day, so I decided to do my training
at 4:00 PM. I did squats, wall sit, lunges, and bicycle crunches for the day. I decided to do it in 2
sets with 10 repetitions each. I can say that my lower body has more strength than my upper
body seeing that I had a harder time on my upper body workout. Unlike the past days of my
resistance training workout, it is easier for my body to tolerate the pain due to the exercise, so I
feel really good about. I’ve thought of increasing the intensity today, but decided not to, because
I may strain myself if I put too much pressure on my body.
 Day 6

May 27, 2023 (4:00PM)

It’s day 6 and I think I did great during the last 5 days of my resistance training. The sore on
my legs from yesterdays’ training are also tolerable so I decided to do the laundry for today. The
scheduled classes for this day were cancelled so I had my free time to do our laundry. This is
still part of my resistance training, so I still focus on engaging my upper, core, and lower body
parts as I do my laundry. It’s like hitting 2 birds with one stone. I get to clean my dirty clothes,
and at the same time, I was able to maintain and continue my physical training for day 6. I think
among all the house chores, doing the laundry is the most exhausting, however, on my active
rest like this, I would still prefer to do the laundry than the heavy exercises I’ve done so far. After
I finished, I rested for the rest of the day to gain more strength for the upcoming workouts the
next day.

Day 7

May 28, 2023 (4:00PM)

Today is the last day of the first week of my resistance training workout so I added a
recreational activity on my resistance training workout plan because I think the best way for a
successful training is to have fun while doing it. I had to do some of my due activities in the
morning, so I decided to do my aerobics exercise in the afternoon. I played a cheerful song and
dance to the beat of it. Aerobics is a really good exercise to burn calories in the body, and at the
same time, our muscles were also engaged into it. It is a full body exercise which enhances our
physical and mental wellbeing. After the aerobics exercise, I did feel tired, however, I also
enjoyed the time while doing it so overall, I loved it.
 Week 2
Day 1

May 29, 2023 (4:00PM)

First day of my second week doing resistance training but I decided to do the simplest way
of exercise which is doing house chores. I live in an apartment with my sister and house chores
were divided fair and square. My share for today is to sweep the floor and to organize and clean
our shoe rack. Since I have an early meet for one of my classes, I decided to do it in between
my scheduled meet. The apartment we live in is a studio type, so it didn’t take a lot of time to
sweep the floor, however, organizing and cleaning the shoe rack took me at least 45 minutes to
finish since it is so messy. I did sweat s little with all the cleaning, and it is very tiring for sure,
but the satisfaction I got after cleaning all the mess brings me joy, so it didn’t matter at all.
 Day 2

May 30, 2023 (4:00PM)

On the second day of the second week of my resistance training, I woke up early in the
morning to prepare myself because it was scheduled for my full body resistance training
workout. My class for the day will be in the afternoon so I have all morning to prepare and fulfill
my workout. Before starting, I did my usual stretches and then proceeded with my heavy
workouts. The type of exercises that I’ve chosen are plank, bicycle crunches, mountain climber,
push-up, lunges, wall sit, and squat. I did a total of 7 types of exercises with 2 sets, each set has
4 repetitions of the different exercises. As for the plank, I did it for half a minute per set. I’ve
already done these set of exercises during day 3 of my first week of training for my core
workout, the only difference is, instead of engaging my core parts intensively, I perform each
exercise now with my whole body fully engaged. Just like before, I was physically drained right
after my exercise, however, the time of recovering was faster than usual. I feel sore in some
parts of my body but during the night, the pain was almost unnoticeable, except for my arm
pains, since I’m having a hard time building up muscles on my arms.

Day 3

May 31, 2023 (4:00PM)

During day 3 of my second week in training, I don’t have any scheduled classes, so I
decided to go to a park with my cousin. We just went for a walk, took pictures of nature, and
chatted with each other. I forgot to ask her to take a picture of me while walking, good thing I
had a recorded video of my feet as I take a step on the path in the park. Walking is not a heavy
exercise that could help me build up muscles, however, walking is still a type of exercise, and it
is very important that we do this regularly, especially when we’re not engaged into any types of
exercises. It doesn’t necessarily make us feel all exhausted, and this day, I didn’t feel tired at all
since I had a steadier plan to put limits on how long we should walk and rest unlike my first
“walking” scheduled exercise during my day 4 of the first week in training.
 Day 4

June 01, 2023 (4:00PM)

It’s my fourth day in the second week of my resistance training. I decided to stick onto
my full body workout. The types of exercises are plank, bicycle crunches, mountain climber,
push-up, lunges, wall sit, and squats. I did 2 sets with 4 repetitions of each exercise. As I
continue with my resistance training, the exercises that I do seems to be a bit easier than my
last workout except for the push up part. I guess I still need to work on it because whenever I do
push-ups, I feel like the muscles on my arms were tearing. It’s unbearable so I do this really
slowly. However, I should say that the overall workout is at least 5% less tiring than before. It’s
still hard but I can now manage continuously, especially with the plank, squats and bicycle
crunches. I still feel sore all over my body during the night, but I’m recovering faster than usual,
and I believe it’s the fruit of all the sweat and breaths I’ve gave out during my past exercises.

Day 5

June 02, 2023 (4:00PM)

Day 5 of my second week in resistance training. I had a busy day yesterday, doing my heavy
exercises so the plan was to have my active rest for today as usual. Unlike during the first week
of my training, the sore from yesterday’s exercises are now almost gone and I didn’t feel very
drained at all. But still, I guess I finished more than 8 glasses of water since that’s one of the
sources of my energy. After lying down for a while and massaging my legs, I decided to do the
assigned house chores to me for the day which is washing the dishes and other cooking
utensils that we used for cooking early in the morning. It wasn’t hard at all; I didn’t even sweat
while doing it so it’s a great deal with my sis for the day. I finished all of my chores in less than 2
hours, so I decided to crochet instead of lying down because it’ll make me less active for the
day. I didn’t do much for this day, I’m pretty free the whole day after.
 Day 6

June 03, 2023 (4:00PM)

It’s day 6 of the second week of my resistance training and today I’m doing my final sets
of heavy resistance training workout. Since it’s Saturday, I woke up earlier than usual because
my class starts early, and I don’t think I’ll have time to do my exercise if not this early. Since I
did heavy exercise, I did my usual stretches first to avoid straining myself while working-out.
Just like the exercises I did during day 2 and day 4 of my week 2 training, I still did plank,
bicycle crunches, mountain climber, push-up, lunges, wall sit, and squats. All with the same
intensity and sets as my past heavy workout days. I think my body is already used to it even
though I do this work outs every other day because I’ve noticed that the pain and exhaustion is
more tolerable. I guess, it’s now 10% less hard than usual, still, except for the push-ups, I still
can’t get used to it even if it’s only 4 repetitions per set. I guess it is also understandable given
that my body weight is heavier than normal. I therefore conclude for this last day of my heavy
work out that resistance training is very effective to welcome a fit bod.

Day 7

June 04, 2023 (4:00PM)

Today, I decided to end my 2 weeks of resistance training workout with a yoga to relax my
muscles after my long heavy workouts from the past days. It has been so long ever since I
stopped doing yoga because when I was in high school, I used to do at least 3 yoga poses
every morning before I went to school. These helps lessen the tense on the parts of my body
and it great for focus. During the morning of my 7 th day training, we had a face-to-face
discussion in CWTS, so I was able to do my yoga after I went home. I only did a few yoga poses
like upward dog, wide child, and bound angle pose to relax my muscles and to help boost my
focus. Since I did a lot of tiring exercise these past days, this recreational activity is the best to
end my workout training. As days passed by, I can feel the improvement in my body. The higher
the intensity of the workout I did, the more exhausted I am, however, I noticed that my
endurance and resistance to heavy workouts increased so I’m really thankful to have completed
my training.
C. Reflective Evaluation
- What have you learned from the activity?
 In this activity, I was able to learn more about resistance training and
experience it myself. Resistance training is the use of resistance to muscular
contraction to build strength, anaerobic endurance, and size of skeletal
muscles. However, it is not just about strengthening yourself, this also shapes
a fit lifestyle for whoever would try it. It allows us to move easier and perform
activities easier. It keeps us strong and gives us the capability to protect
ourselves from injury. Based on my experience, the more times we do
resistance training workouts, the easier it gets in time, which means that our
body is slowly adapting to the new way of healthy and fit living.
- What is the most challenging part of your journey?
 The most challenging part of my journey while doing resistance training is
how to keep up with the phase, I’ve started at first. Since I also weigh heavier
than normal, it’s harder for me to carry my own weight specially when doing
push-ups. The training is great itself but the pain and sore feeling that I get
whenever my workout ends is also very inconvenient. It may be normal but its
one of the things that keeps me from catching up to the phase that I should
be whenever I should be doing my next exercise.
- If you will evaluate or rate your workout implementation, did you achieve your
goal successfully?
 My overall evaluation for may workout implementation, if I’ll show it with
points, then It’ll be 7/10. I may not be the best in this area of workout, but I
am very satisfied with myself that I have finished 2 weeks of resistance
training without stopping. I am not the active type of person that is why I am
very proud that even though I’m not the best at doing push-ups, I still did my
best to reach the goal that I wanted which is to stay active, finish the training
successfully, and strengthen my muscles a bit.
- What are the adjustments would you like to do once you continue your
workout plan in the future?
 As for the adjustments, I bet I should start and focus on my upper extremity
first to strengthen the muscles in my arms and gradually do push-ups. I
should also start from a lower intensity to lessen the body pain I feel
whenever I finish my workout. If I were to continue, I would want to follow a
regular healthy diet while doing my training so the result will be more visible
in the future, and it’ll be easier for me to perform my chosen exercises.