Zoe Peter Yloi P.

Denuyo PE 12 XF
One Month Personal Fitness Log
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Jogging 15 KG Kettle bell swing Front Planks (Rest) Front Planks (Rest) Front Planks
2 x 30s 3 x 30s 2 x 30s
30m 2 x 10
(Abdominal Strength/muscle (Abdominal Strength) (Abdominal Strength)
(Cardio vascular Endurance) (Glute Strength) activation)

15 KG Kettle bell swing 15 KG Kettle bell swing

Stretching Hands Elevated Pushups Straight Leg Sit-Ups
3 x 10 2 x 10
(Flexibility) 3x8 2x8
(Glute Strength) (Glute Strength)
(Arm Strength) (Abdominal Strength)
Plyometrics
High Knees 3 x 45s Hands Elevated Pushups Hands Elevated Pushups
(Leg Strength/Mobility)
(Leg Strength) 3 x 12 3x8

(Arm Strength) (Arm Strength)

High Knees 2 x 60s High Knees 3 x 45s

(Leg Strength) (Leg Strength)

Straight Leg Sit-Ups Straight Leg Sit-Ups

3x8 2x8

(Abdominal Strength) (Abdominal Strength)

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Jogging (Rest) 15 KG Kettle bell swing Jogging Front Planks Front Planks (Rest)
2 x 30s 3 x 30s
30m 2 x 10 40m
(Abdominal Strength/muscle (Abdominal Strength)
activation)
(Cardio vascular Endurance) (Glute Strength) (Cardio vascular Endurance)

Straight Leg Sit-Ups 15 KG Kettle bell swing

Stretching Hands Elevated Pushups Stretching 2x8 3 x 10

(Flexibility) 3x8 (Flexibility) (Abdominal Strength) (Glute Strength)

(Arm Strength)

Plyometrics Plyometrics Hands Elevated Pushups

High Knees 3 x 45s
(Leg Strength/Mobility) (Leg Strength/Mobility) 3 x 12
(Leg Strength)
(Arm Strength)

High Knees 2 x 60s

(Leg Strength)

Straight Leg Sit-Ups

3x8

(Abdominal Strength)

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Jogging 15 KG Kettle bell swing Front Planks (Rest) 15 KG Kettle bell swing (Rest) 15 KG Kettle bell swing
2 x 40s
30m 2 x 12 3 x 12 2 x 12
(Abdominal Strength)
(Cardio vascular Endurance) (Glute Strength) (Glute Strength) (Glute Strength)

Straight Leg Sit-Ups

Stretching Hands Elevated Pushups Hands Elevated Pushups Hands Elevated Pushups
2 x 10
(Flexibility) 3 x 12 4 x 15 3 x 12
(Abdominal Strength)
(Arm Strength) (Arm Strength) (Arm Strength)

Plyometrics
High Knees 2 x 60s High Knees 3 x 60s High Knees 2 x 60s
(Leg Strength/Mobility)
(Leg Strength) (Leg Strength) (Leg Strength)

Front Planks Front Planks

 3 x 40s 2 x 40s

(Abdominal Strength) (Abdominal Strength)

Straight Leg Sit-Ups Straight Leg Sit-Ups

3 x 10 2 x 10

(Abdominal Strength) (Abdominal Strength)

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Jogging (Rest) 15 KG Kettle bell swing Jogging Front Planks Front Planks (Rest)
2 x 30s 3 x 30s
30m 2 x 10 45m
(Abdominal Strength/muscle (Abdominal Strength)
(Cardio vascular Endurance) (Glute Strength) (Cardio vascular Endurance) activation)

15 KG Kettle bell swing

Stretching Hands Elevated Pushups Stretching Straight Leg Sit-Ups
3 x 10
(Flexibility) 3x8 (Flexibility) 2x8
(Glute Strength)
(Arm Strength) (Abdominal Strength)
Plyometrics Plyometrics
High Knees 3 x 45s Hands Elevated Pushups
(Leg Strength/Mobility) (Leg Strength/Mobility)
(Leg Strength) 3 x 12

(Arm Strength)

High Knees 2 x 60s

(Leg Strength)

Straight Leg Sit-Ups

3x8

(Abdominal Strength)