My Personal Fitness Program
April 4, 2011
Warm Up Exercise
Arm Circles 25x2 (Complete)
Step Ups for 2 mins. (Complete)
Exercises/Activities
Arm Circles 25x2 (Complete)
Step Ups for 2 mins. (Complete)
Exercises/Activities
Bench Press
Incline Press
Overhead Press
50 lbs./10 reps (Complete)
25 lbs./8 reps
25 lbs./8 reps
50 lbs./10 reps (Complete)
25 lbs./8 reps
25 lbs./8 reps
50 lbs./10 reps
25 lbs./8 reps
25 lbs./8 reps
Cool Down Exercise
Kung Fu R/L Arm Stretch (Complete)
Kung Fu R/L Arm Stretch (Complete)
April 5, 2011
Warm Up Exercise
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Exercises/Activities
Bench Press
Overhead Press
Incline Press
Bicep Press
45 lbs./8 reps (Complete)
15 lbs./8 reps (Complete)
40 lbs./8 reps
15 lbs./8 reps (Complete)
40 lbs./8 reps (Complete)
15 lbs./8 reps (Complete)
45 lbs./8 reps
15 lbs./8 reps (Complete)
45 lbs./8 reps (Complete)
15 lbs./8 reps (Complete)
40 lbs./8 reps
15 lbs./8 reps (Complete)
Cool Down Exercise
Kung Fu R/L Arm (Complete)
Overhead Arm Stretch (Complete)
Kung Fu R/L Arm (Complete)
Overhead Arm Stretch (Complete)
April 6, 2011
Warm Up Exercise
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Exercises/Activities
Leg Raises
Roman Chair Raises
Knee Raises
N/a/10 reps (Complete)
10 bars/10 reps (Complete)
N/a/15 reps (Complete)
N/a/10 reps (Complete)
11 bars/10 reps (Complete)
N/a/20 reps (Complete)
N/a/10 reps (Complete)
10 bars/10 reps (Complete)
N/a/15 reps (Complete)
Cool Down Exercise
Hand to foot stretch R/L (Complete)
Knee to chest R/L (Complete)
Butterfly stretch (Complete)
Hand to foot stretch R/L (Complete)
Knee to chest R/L (Complete)
Butterfly stretch (Complete)
April 12, 2011
Warm Up Exercise
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Bicep Curls
Overhead Press
Arm Raises
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
April 13, 2011
Warm Up Exercise
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Exercise/Activities
Bicep Curls
Overhead Press
Arm Raises
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs.8 reps (Complete)
Cool Down Exercise
Kung Fu R/L Arm (Complete)
Arm Cross R/L Arm (Complete)
Kung Fu R/L Arm (Complete)
Arm Cross R/L Arm (Complete)
April 14, 2011
Warm Up Exercise
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Step Ups for 2 mins. (Complete)
Arm Circles 25x2 (Complete)
Exercise/Activities
Bicep Curls
Overhead Press
Arm Raises R/L
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
25 lbs./8 reps (Complete)
20 lbs./5 reps (Complete)
20 lbs./8 reps (Complete)
Cool Down Exercise
Kung Fu R/L Arm (Complete)
Arm Cross R/L Arm (Complete)
Kung Fu R/L Arm (Complete)
Arm Cross R/L Arm (Complete)
April 18, 2011
Warm Up Exercise
Jump Rope for 1 min. (Complete)
Jump Rope for 1 min. (Complete)
Wii Table Tennis
Wii Table Tennis
Wii Table Tennis
