AGAPITO, Girlie Mae V.
BSAc1-9
7855 FIT CS 10:00-12:00 (M)
I.
Fitness Goal: to improve my balance, strength, endurance and flexibility in taekwondo, and to lower my body fats.
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm-up Jumping Jumping Jumping Jumping Jumping Jumping Jumping
jacks – 20 jacks – 20 jacks – 20 jacks – 20 jacks – 20 jacks – 20 jacks – 20
reps reps reps reps reps reps reps
Jog in Jog in Jog in Jog in Jog in Jog in Jog in
place – 30 place – place – 30 place – 30 place – 30 place – 30 place –
seconds 30 seconds seconds seconds seconds 30
Knees up seconds Knees up Knees up Knees up Knees up seconds
– 16 reps Knees up – 16 reps – 16 reps – 16 reps – 16 reps Knees up
Circle – 16 reps Circle Hips Circle Hips Circle Hips Circle – 16 reps
Hips – 5 Circle –5 –5 –5 Hips – 5 Circle
rotations Hips – 5 rotations rotations rotations rotations Hips – 5
Triceps rotations Triceps Triceps Triceps Triceps rotations
warm-up Triceps warm-up warm-up warm-up warm-up Triceps
– 20 warm-up – 20 – 20 – 20 – 20 warm-up
seconds – 20 seconds seconds seconds seconds – 20
Torso seconds Torso Torso Torso Torso seconds
swing – Torso swing – 15 swing – swing – swing – Torso
15 reps swing – reps left 15 reps 15 reps 15 reps swing –
left and 15 reps and right left and left and left and 15 reps
right left and Torso right right right left and
Torso right bend – 40 Torso Torso Torso right
bend – 40 Torso reps bend – 40 bend – 40 bend – 40 Torso
reps bend – Knee reps reps reps bend –
Knee 40 reps rotation – Knee Knee Knee 40 reps
rotation – Knee 10 reps rotation – rotation – rotation – Knee
10 reps rotation each side 10 reps 10 reps 10 reps rotation
each side – 10 reps Feet each side each side each side – 10 reps
Feet each side rotation- Feet Feet Feet each side
rotation- Feet 10 reps rotation- rotation- rotation- Feet
10 reps rotation- 10 reps 10 reps 10 reps rotation-
10 reps 10 reps
Workout 10 x Calf 10 x 10 x Calf 10 x Stair 10 x Clap 10 x Long 10 x Stair
proper Raises Bicep Press Jumps Push-ups Jumps Jumps
10 x Curls 10 x Deep 10 x 10 x 10 x 10 x Clap
Hamstring 10 x Lat Knee Lateral Vertical Lateral Push-ups
Exercises Pulldown Jumps Box Jumps Jumps Box Jumps 10 x
10 x 10 x 10 x Horse 10 x Push- 10 x 10 x Calf Squat
Lateral Triceps Stance Ups Hamstring Raises Thrusts
Jumps Extension 10 x Sit- 10 x Exercises 10 x Step 10 x Calf
10 x s Ups Bench 10 x Lunge Ups Press
Bicycle 10 x Leg 10 x Press 10 x 10 x Deep 10 x Deep
Crunches Raises Crossover 10 x Squats Knee Knee
10 x 10 x Crunch Oblique Without Jumps Jumps
Reverse Russian 10 x Crunch Weights 10 x Plank 10 x Leg
Crunches Twists Crunch 10 x Long 10 x Leg 10 x Sit- Raises
10 x 10 x Side with Heel Arm Lifts Ups 10 x
Crunches Plank Push Crunch 10 x Long 10 x Incline
10 x Pull- 10 x 10 x Lat 10 x Arm Woodcho Sit-Ups
Ups Squat Pulldown Segmental Crunch ps
10 x Push- Thrusts 10 x Rotation
Ups 10 x Leg Triceps
Press Kickbacks
Cool Standing Standing Standing Standing Standing Standing Standing
down Toe Toe Toe Touch Toe Touch Toe Touch Toe Touch Toe
Touch – Touch – – 20 – 20 – 20 – 20 Touch –
20 20 seconds seconds seconds seconds 20
seconds seconds Deep Deep Deep Deep seconds
Deep Deep Lunge Lunge Lunge Lunge Deep
Lunge Lunge with with with with Lunge
with with Rotation – Rotation – Rotation – Rotation – with
Rotation Rotation 20 20 20 20 Rotation
– 20 – 20 seconds + seconds + seconds + seconds + – 20
seconds + seconds + 20 20 20 20 seconds +
20 20 seconds seconds seconds seconds 20
seconds seconds Upper Upper Upper Upper seconds
Upper Upper Chest Chest Chest Chest Upper
Chest Chest Stretch – Stretch – Stretch – Stretch – Chest
Stretch – Stretch – 20 20 20 20 Stretch –
20 20 seconds seconds seconds seconds 20
seconds seconds Quadricep Quadricep Quadricep Quadricep seconds
Quadrice Quadrice s Stretch – s Stretch – s Stretch – s Stretch – Quadrice
ps Stretch ps 20 20 20 20 ps
– 20 Stretch – seconds seconds seconds seconds Stretch –
seconds 20 triceps - triceps - triceps - triceps - 20
triceps - seconds 20 20 20 20 seconds
20 triceps - seconds seconds seconds seconds triceps -
seconds 20 stretches stretches stretches stretches 20
stretches seconds hip flexor hip flexor hip flexor hip flexor seconds
hip flexor stretches stretches - stretches - stretches - stretches stretches
stretches hip flexor 20 20 20 - 20 hip flexor
- 20 stretches seconds seconds seconds seconds stretches
seconds - 20 lying lying lying lying - 20
lying seconds hamstring hamstring hamstring hamstring seconds
hamstring lying stretch - stretch - stretch - stretch - lying
stretch - hamstrin 20 20 20 20 hamstrin
20 g stretch seconds seconds seconds seconds g stretch
seconds - 20 - 20
seconds seconds
II.
Everybody wanted to help just to end this crisis and the simplest way to prevent this pandemic is to stay
at home and listen to the government and health practitioners’ advisory because like us that badly wanted to end
this crisis to. Aside from that I should know first how reliable the news that I’m going to share because it might
produce panic to others. All of us are affected in this crisis that’s why as much as possible we need to do our best
to help the government, frontliners and everyone through preventing the virus to spread. Let’s stop the virus in
spreading and stop the virus in us.
