BELONIA, DIANELLA D.

GRADE 10 SECTION G

PHYSICAL EDUCATION EXERCISE PROGRAM

1. GOAL OF GROUPMATE
My groupmate’s goal is to enhance her whole body, and to lose weight at the same time.
The main goal of this exercise program is to condition her body and reach her desired
weight.

2. EXERCISE PROGRAM
Complete each exercise in the circuit for 30 seconds with a 10-second break after each if
needed. Repeat this circuit continuously for 10 minutes:
Burpees
 works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms,
chest, and shoulders.

Jump Squats

 help build and tone the calves, glutes, hamstrings, core, and quadriceps.

Mountain Climbers

 provide a full-body workout and provide a calorie burn, which, over time, can
lead to fat loss.

Jump Lunges

 Not only is this an excellent cardiovascular exercise, but it also helps develop and
improve lower body strength and power, as well as challenge dynamic stability
and coordination. When done correctly, you will target the glutes, quadriceps,
hamstrings, hip flexors, and calves.

Jumping Jacks
  An efficient total-body workout that you can do almost anywhere. This type of
exercise works your heart, lungs, and muscles at the same time.

These exercises help conditioning the body, and losing weight at the same time. Conditioning
workouts can trim fat, increase muscle tone and prepare your body for the rigors of sports. I
chose those exercises because it can be done without machines, even at home. They are simple
yet effective for the program and remarkable changes can be observed after few weeks.