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This study investigated the changes in adult physical fitness resulting from a self-administered battery of selected isometric contraction, isotonic contraction, and breath-holding exercises. The subjects were adult men from the Brookings Junior Chamber of Commerce and South Dakota State College faculty. Twenty-six subjects were administered the initial test, and 14 completed the program. Of the 12 drop-outs, seven were excuses for various reasons. The subjects trained for a period of 10 weeks, six days each week, and a selected battery of isometric contraction, isotonic contraction, and breath-holding exercises. These exercises were designed to develop strength and endurance of the principle muscles of the body, which includes the lower leg, upper leg, buttocks, abdominal, lower back, upper back, chest, shoulders, neck, upper arm, and lower arm muscles, and to improve general physical endurance. The exercises were administered by the subjects themselves, and no attempts to motivate the subjects to complete the exercise program were made. Data from individual test battery items were recorded, and the difference between the means was used to determine what changes in physical fitness took place.