“You don't have a soul. You are a Soul. You have a body.


~C.S. Lewis

©Dawn Paoletta/Beneath the Surface: Breath of Faith

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.

*October 1-31, 2013 @Beneath The Surface: Breath of Faith
I will be sharing pictures, support and more details on Blog.

"The man who fears God will avoid all extremes."

©Beneath The Surface: Breath of Faith/Dawn Paoletta
“You don't have a soul. You are a Soul. You have a body.”
~C.S. Lewis

Core and More Challenge
Week 1 Exercise *Suggested reps/sets
Day 1 Sit Up 1-3 sets 6-20 reps
Day 2 Pushup 1-3 sets 6-20 reps
Day 3 Lunge 1-3 sets 6-20 reps
Day 4 Sit Up, Pushup, Lunge 1-3 sets 6-20 reps
Day 5 Off
Day 6 Plank, Superman, Wall Sit 1 x Hold as long as can each
Day 7 Pushup 4 sets 8- 20

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

©Beneath The Surface: Breath of Faith/Dawn Paoletta
“You don't have a soul. You are a Soul. You have a body.”
~C.S. Lewis

Anytime Stretch Routine
Follow this sequence for an all over body stretch break anytime!
Follow Sequence and Repeat for Each Side

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

Test Yourself for Improvement
Max Test Day 1 Day 31

Push Up
Sit Up
Wall Sit
Plank
Lunge
Superman/Quadruped
Bridge

I can do all things through Christ who strengthens me.
Philippians 4:13

©Beneath The Surface: Breath of Faith/Dawn Paoletta
“You don't have a soul. You are a Soul. You have a body.”
~C.S. Lewis

Be Gentle With Me Option
Week Get Moving Stretch Strengthen
Day 1 10 Minute Walking 1-3 Wall Sit (30 sec)
Day 2 15 Minutes Walking 4-7 Quadruped (30 sec)
Day 3 12 Minutes Walking 8-10 Plank (30 sec)
Day 4 15 Minutes Walking 1-5 Wall Sit (30 sec)
Day 5 10 Minutes Walking 1-10 Bridge (30 sec)
Day 6 15 Minutes Walking 6-10 Plank (30 sec)
Day 7 off off off

Week Get Moving Stretch Strengthen
Day 8 15 Minute Walking 1-3 Wall Sit (45 sec)
Day 9 17 Minutes Walking 4-7 Quadruped (45 sec)
Day 10 15 Minutes Walking 8-10 Plank (45 sec)
Day 11 20 Minutes Walking 1-5 Wall Sit (45 sec)
Day 12 17 Minutes Walking 1-10 Bridge (45 sec)
Day 13 20 Minutes Walking 6-10 Plank (45 sec)
Day 14 off off off

Week Get Moving Stretch Strengthen
Day 15 20 Minute Walking 1-3 Wall Sit (60 sec)
Day 16 25 Minutes Walking 4-7 Quadruped (60 sec)
Day 17 20 Minutes Walking 8-10 Plank (60 sec)
Day 18 25 Minutes Walking 1-5 Wall Sit (60 sec)
Day 19 30 Minutes Walking 1-10 Bridge (60 sec)
Day 20 30 Minutes Walking 6-10 Plank (60 sec)
Day 21 off off off

Week Get Moving Stretch Strengthen
Day 22 20 Minute Walking 1-3 Wall Sit (Max Hold)
Day 23 25 Minutes Walking 4-7 Quadruped (Max Hold)
Day 24 30 Minutes Walking 8-10 Plank (Max Hold)
Day 25 20 Minutes Walking 1-5 Wall Sit (Max Hold)
Day 26 25 Minutes Walking 1-10 Bridge (Max Hold)
Day 27 30 Minutes Walking 6-10 Plank (Max Hold)
Day 28 off off off

Day 29 25 Minutes Walking 1-10 Plank/Wall Sit
Day 30 30 Minutes Walking 1-10 off
Day 31 off off Max on all

©Beneath The Surface: Breath of Faith/Dawn Paoletta
“You don't have a soul. You are a Soul. You have a body.”
~C.S. Lewis

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

©Beneath The Surface: Breath of Faith/Dawn Paoletta
“You don't have a soul. You are a Soul. You have a body.”
~C.S. Lewis

Journal
Week Get Moving Stretch Strengthen
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Week Get Moving Stretch Strengthen
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14

Week Get Moving Stretch Strengthen
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21

Week Get Moving Stretch Strengthen
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28

Day 29
Day 30
Day 31

©Beneath The Surface: Breath of Faith/Dawn Paoletta