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The document outlines a fitness routine with the goal of improving muscular fitness. It describes a warm up, proper work out, and cool down for Friday's session. The warm up includes exercises like arm swings, inch worms, and knee lifts. The work out consists of exercises like squats, crunches, shoulder presses, and treadmill use. The cool down focuses on stretches for areas like the quadriceps, chest, and triceps. It also provides an overview schedule for Monday, Wednesday and Friday sessions that week with similar routines.

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Ruthie De Leon
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64 views7 pages

Pe PDF

The document outlines a fitness routine with the goal of improving muscular fitness. It describes a warm up, proper work out, and cool down for Friday's session. The warm up includes exercises like arm swings, inch worms, and knee lifts. The work out consists of exercises like squats, crunches, shoulder presses, and treadmill use. The cool down focuses on stretches for areas like the quadriceps, chest, and triceps. It also provides an overview schedule for Monday, Wednesday and Friday sessions that week with similar routines.

Uploaded by

Ruthie De Leon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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De Leon, Ruthie Caryl A.

October 18,2019
Friday 3:00-5:00 pm BSAc 1
Goal: Muscular Fitness

FRIDAY

Warm Up  Arm Swings (30 seconds)


 Inch Worms(60 seconds)
 Humping Jacks (60 seconds)
 Knee Lift (30 seconds)
 Head Rotation (20 seconds)

 Over Head Forward Lunge (24 repetition)


 Squat (12rep./2 sets)
Proper Work-out  Crunches(12rep./ 2sets)
 Pull over (12 rep./2sets)
 Shoulder Dumbbell press (12 rep./2 sets)
 Alternate seated dumbbell curls (12 rep./2 sets
 Treadmill (20 minutes)
 Planking (3 minutes)
 Seated Cable Rows (12 reps./2 sets)
 Dumbbell Flyes (12 reps/ 2 sets)
 Side Lateral(Under) (12 reps./2 sets)
 Front Lateral (12 reps./2 sets

 Quadriceps Stretch (30 seconds)


 Chest Stretch (30 seconds)
Cool Down  Triceps Stretch (30 seconds)
 Child Pose (30 second)
 Cobra Pose (30second)
GROUP 5 October 18,2019
Friday 3:00-5:00 pm BSAc 1

Objective: Improve Muscular Fitness


MONDAY WEDNESDAY FRIDAY
WARM-UP
 Arm Rotations (20 seconds  Arm Rotations (20 seconds  Arm Rotations (20 seconds
each rotation) each rotation) each rotation)
 Hips Rotation (30 seconds each  Hips Rotation (30 seconds each  Hips Rotation (30 seconds each
rotation) rotation) rotation)
 Jog in place (60 seconds)  Jog in place (60 seconds)  Jog in place (60 seconds)
 Jumping Jacks (30 seconds)  Jumping Jacks (30 seconds)  Jumping Jacks (30 seconds)
 Neck Rotation (20 seconds)  Neck Rotation (20 seconds)  Neck Rotation (20 seconds)
 Leg Stretching (30 seconds)  Leg Stretching (30 seconds)  Leg Stretching (30 seconds)
 Wrist Stretching (30 seconds)  Wrist Stretching (30 seconds)  Wrist Stretching (30 seconds)
 High Knees ( 20 seconds)  High Knees ( 20 seconds)  High Knees ( 20 seconds)
 Stationary Bike (15 minutes)  Stationary Bike (15 minutes)  Stationary Bike (15 minutes)
PROPER WORK-OUT
 Squat (12rep./2 sets)  Squat (12rep./2 sets)  Squat (12rep./2 sets)
 Crunches(12rep./ 2sets)  Crunches(12rep./ 2sets)  Crunches(12rep./ 2sets)
 Pull over (12 rep./2sets)  Pull over (12 rep./2sets)  Pull over (12 rep./2sets)
 Bench Deep (12 rep./2sets)  Bench Deep (12 rep./2sets)  Bench Deep (12 rep./2sets)
 Shoulder Dumbbell press (12  Shoulder Dumbbell press (12  Treadmill (20 minutes)
rep./2 sets) rep./2 sets)  Planking (3 minutes)
 Alternate seated dumbbell  Alternate seated dumbbell  Lunges (12 rep./2 sets)
curls (12 rep./2 sets curls (12 rep./2 sets  Leg Raise (12 rep./2 sets)
 Treadmill (20 minutes)  Treadmill (20 minutes)  Jumping jacks (12 rep./2 sets)
 Planking (3 minutes)  Planking (3 minutes)
 Seated Cable Rows (12 reps./2  Seated Cable Rows (12 reps./2
sets) sets)
 Dumbbell Flyes (12 reps/ 2  Dumbbell Flyes (12 reps/ 2
sets) sets)
 Side Lateral(Under) (12 reps./2  Side Lateral(Under) (12 reps./2
sets) sets)
 Front Lateral (12 reps./2 sets)  Front Lateral (12 reps./2 sets)

COOL DOWN
 Child Pose (30 second)  Child Pose (30 second)  Child Pose (30 second)
 Overhead stretch(30 second)  Overhead stretch(30 second)  Overhead stretch(30 second)
 Toe Touch (30 second)  Toe Touch (30 second)  Toe Touch (30 second)
 Cobra Pose (30second)  Cobra Pose (30second)  Cobra Pose (30second)
 Triceps Stretch (16second)  Triceps Stretch (16second)  Triceps Stretch (16second)
 Hamstring Stretch (30 second  Hamstring Stretch (30 second  Hamstring Stretch (30 second
each side) each side) each side)

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