Lisa’s Progression Chart


Make sure to log progress


Day one 11/8/17: Assessment Day

    A/1.5 mile run.  Run took place via three laps around neighborhood street.

        Result: Time was 21.23.  First walk began at 2.20 in, and overall RPE (rate of perceived exertion) was a 7 out of 19

     B/Push-up test

        Result 18 pushups performed with fatigue setting in at 10.

     C/Sit up test

         Result: 16 situps w/ first stop at 10


Day two 11/10/17: Cardio/Legs/abs

   A/.5 mile run: 5:51 elapsed time, first walk 2:23

   B/Leg circuit 2X each circuit: Bw squatsXBall SquatsXLeg Raises (forward and side)XDonkey kicks

   C/ Ab circuit: crunchesXreverse crunchesXcombo crunchXBridgeX ball pass 2X through circuit

        Ab assessment on bridge:24 seconds first round, 30 second round

        Leg assessment: 13 and 14 bw  squats