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FITCS 7855 10 12NN M Ginez Alyssa O. Final Exam

This document outlines an exercise routine with the goals of improving stamina, balance, and power. It provides a sample weekly schedule that includes warm up exercises like jumping jacks and arm circles, workout exercises like kicks and punches, and cool down stretches for Monday, Wednesday, Friday, and Saturday. Proper form is emphasized for all exercises.

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Chloe Oberlin
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33 views2 pages

FITCS 7855 10 12NN M Ginez Alyssa O. Final Exam

This document outlines an exercise routine with the goals of improving stamina, balance, and power. It provides a sample weekly schedule that includes warm up exercises like jumping jacks and arm circles, workout exercises like kicks and punches, and cool down stretches for Monday, Wednesday, Friday, and Saturday. Proper form is emphasized for all exercises.

Uploaded by

Chloe Oberlin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Ginez, Alyssa O.

Monday 10:00-12:00
BSAc 1 Block 9 7855 FIT CS

I.
My goals in doing these exercises are to boost my stamina, improve my balance and power.

MONDAY WEDNESDAY FRIDAY SATURDAY


WARM UP Jumping jacks 1 min. Jumping jacks 1 min. Jumping jacks 1 min. Jumping jacks 1 min.
Arm circles 15 sec. Arm circles 15 sec.. Arm circles 15 sec. Arm circles 15 sec.
Shoulder shrugs 15 sec. Shoulder shrugs 15 sec Shoulder shrugs 15 sec Shoulder shrugs 15 sec .
Leg swings 30 sec Leg swings 30 sec Leg swings 30 sec Leg swings 30 sec

WORKOUT Front kicks 2 mins. Front kicks 2 mins. Front kicks 2 mins. Front kicks 2 mins.
PROPER Back kicks 2 mins. Back kicks 2 mins. Back kicks 2 mins. Back kicks 2 mins
Punches 1 min Punches 1 min Punches 1 min Punches 1 min
Lateral Jumps 1 min. Lateral Jumps 1 min Lateral Jumps 1 min Lateral Jumps 1 min
Shoulder press 1 min Shoulder press 1 min Shoulder press 1 min Shoulder press 1 min
Leg Lifts 2 mins. Leg Lifts 2 mins. Leg Lifts 2 mins. Leg Lifts 2 mins.
Squat 1 min Squat 1 min Squat 1 min Squat 1 min

COOL Wide Toe Touch Wide Toe Touch Wide Toe Touch Wide Toe Touch Wide Toe Touch
DOWN Stretch Side Bench Stretch Side Bench Stretch Side Bench Stretch Side Bench
(30 seconds Stretch Arm-Cross Shoulder Stretch Arm-Cross Shoulder Stretch Arm-Cross Shoulder Stretch Arm-Cross Shoulder
each) Stretch Overhead Stretch Overhead Stretch Overhead Stretch Overhead
Triceps Stretch Triceps Stretch Triceps Stretch. Triceps Stretch.

II. ESSAY
Staying at home is one of the things that I can contribute to help preventing the spread of virus. Wearing my face mask every time I need
to go out of the house is also important. Using disinfectants are very helpful be it outside my home or inside. All and all, practicing discipline is
the most important thing I can contribute in my community.

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