Professional Documents
Culture Documents
”
~C.S. Lewis
Disclaimer: The information provided in this blog and any documents associated with Beneath the
Surface: Breath of Faith, Dawn Paoletta and/or 31 Days of Fitting in Fitness IS NOT intended for the
treatment or prevention of disease, nor as a substitute for medical treatment. This program is for
educational and informative purposes only and IS NOT INTENDED as medical or professional advice. Use
of the fitness program herein is at the sole choice and risk of the reader. Always consult your doctor
before making any changes to your exercise/fitness, diet or nutrition program. If you choose not to
obtain the consent of your physician and/or work with your physician while using any information here
in http://beneaththesurface-dawn.blogspot.com/ website and blog, you are agreeing to accept full
responsibility for your actions.
*All exercises, sets and reps can be modified to suit current level of fitness!
Record your modifications/sets/reps to track your progress.
Week 2 Exercise
Day 8 Lunge 4 sets 8- 20
Day 9 Sit Up 4 sets 8- 20
Day 10 Pushup, Lunge, Sit Up 1-3 sets of 8-12
Day11 Plank, Superman, Wall Sit 2 x Hold as long as can each
Day 12 Lunge 2-3 sets 10- 25
Day 13 Sit Up 2-3 sets 10- 25
Day 14 Pushup 2-3 sets 10- 25
Week 3 Exercise
Day 15 Off
Day 16 Plank, Superman, Wall Sit 3x Hold as long as can each
Day 17 Sit Up 1 x as many as can do
Day 18 Pushup, Plank, Superman 1 x As many/as long
Day 19 Lunge, Wall Sit 1 x As many/as long
Day 20 Off
Day 21 Superman, Sit Up 4 x 30-45 sec hold x 25
Week 4 Exercise
Day 22 Plank, Pushup 4 x 30-60 sec hold x 8-25
Day 23 Wall Sit, Lunge 4 x 30-60 sec hold x 8- 25
Day 24 Off
Day 25 Wall Sit, Plank, Superman 4 x Hold as long as can each
Day 26 Sit Up, Pushup, Lunge 4 x as many as can do
Day 27 Off
Day 28 Lunge, Plank, Pushup 1-3 x 25/60sec/25
Week 5 Exercise
Day 29 Sit Up, Wall Sit, Superman 1-3 x 25/60sec/25
Day 30 Off
Day 31 Sit Up, Pushup, Lunge, Plank, Superman, Wall Sit Max on all
Stretch
1 Standing Quadriceps
2 Standing Calf
3 Forward Hamstring
4 Standing Crossover IT
5 Lateral Bend
6 Forward Bend
7 Overhead Stretch
8 Executive Stretch
9 Chest opener
10 Neck/Upper Back/Pray
Push Up
Sit Up
Wall Sit
Plank
Lunge
Superman/Quadruped
Bridge
Journal
Week 1 Exercise Fitness Log-Actual
Day 1 Sit Up
Day 2 Pushup
Day 3 Lunge
Day 4 Sit Up, Pushup, Lunge
Day 5 Off
Day 6 Plank, Superman, Wall Sit
Day 7 Pushup
Week 2 Exercise
Day 8 Lunge
Day 9 Sit Up
Day 10 Pushup, Lunge, Sit Up
Day11 Plank, Superman, Wall Sit
Day 12 Lunge
Day 13 Sit Up
Day 14 Pushup
Week 3 Exercise
Day 15 Off
Day 16 Plank, Superman, Wall Sit
Day 17 Sit Up
Day 18 Pushup, Plank, Superman
Day 19 Lunge, Wall Sit
Day 20 Off
Day 21 Superman, Sit Up
Week 4 Exercise
Day 22 Plank, Pushup
Day 23 Wall Sit, Lunge
Day 24 Off
Day 25 Wall Sit, Plank, Superman
Day 26 Sit Up, Pushup, Lunge
Day 27 Off
Day 28 Lunge, Plank, Pushup
Week 5 Exercise
Day 29 Sit Up, Wall Sit, Superman
Day 30 Off
Day 31 Sit Up, Pushup, Lunge, Plank, Superman, Wall Sit
Journal
Week Get Moving Stretch Strengthen
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 29
Day 30
Day 31