Chua, Charelle k.

M 10:00-12:00

Fitness Goal: This work out plan that deals with exercises that can improve my overall Taekwondo
strength – resulting in better breaks, harder kicks and stronger punches.

Day Monday Tuesday Wednesday Thursday Friday Saturda Sunday

y

Warm-up Head Rotations J Head Rotations J Head Rotations J Jogging

(10 counts) (10 counts) (20 counts) (2 laps)
Shoulder Circles O Shoulder Circles O Shoulder Circles O Head Rotations
(10 counts) G (10 counts) G (20 counts) G (20 counts)
Hip rotations Hip rotations Hip rotations Shoulder Circles
(10 counts) G (10 counts) G (20 counts) G (20 counts)
Side to side Side to side turns Side to side turns Hip rotations
turns I (10 counts) I (20 counts) I (20 counts)
(10 counts) N Side to side N Side to side N Side to side
Side to side reaches reaches turns
reaches G (10 counts) G (20 counts) G (20 counts)
(10 counts) Jumping jack Jumping jack Side to side
Jumping jack 1 lap (10 counts) 2 laps (20 counts) 2 reaches
(10 counts) Jump rope like a Jump rope like a 2 laps (20 counts)
Boxer Boxer Jumping jack
(2 mins) (3 mins) (20 counts)
Jump rope like a
Boxer
(3 mins)
Workout Barbell Lunges R Barbell Lunges R Barbell Lunges R Barbell Lunges
proper (10 counts) (10 counts) (16 counts) (16 counts)
Lunge E Lunge E Lunge E Lunge
(10 counts) S (10 counts) S (16 counts) S (16 counts)
Squat Thrusts Squat Thrusts Squat Thrusts Squat Thrusts
(10 counts) T (10 counts) T (16 counts) T (16 counts)
Bicycle Crunches Bicycle Crunches Deep Knee Jumps Deep Knee
(10 counts) (10 counts) (16 counts) Jumps
Plank Exercises D Plank Exercises D Crunches D (16 counts)
(10 counts) (10 counts) (16 counts) Crunches
Bench Press A Bench Press A Bicycle Crunches A (16 counts)
(10 counts) (10 counts) (16 counts) Bicycle Crunches
Push-Ups Y Push-Ups Y Plank Exercises Y (16 counts)
(10 counts) (10 counts) (16 counts) Plank Exercises
Bench Press (16 counts)
(16 counts) Bench Press
Push-Ups (16 counts)
(16 counts) Push-Ups
 (16 counts)

Cool down Standing Standing Standing Standing

quadriceps quadriceps quadriceps stretch quadriceps
stretch stretch (10 counts) stretch
(10 counts) (10 counts) Child pose (10 counts)
Child pose Child pose (10 counts) Child pose
(10 counts) (10 counts) Seated Forward (10 counts)
Seated Forward Seated Forward Bend Seated Forward
Bend Bend (10 counts) Bend
(10 counts) (10 counts) Head-to-Knee (10 counts)
Head-to-Knee Head-to-Knee Forward Bend Head-to-Knee
Forward Bend Forward Bend (10 counts) Forward Bend
(10 counts) (10 counts) Breathing (Inhale (10 counts)
Breathing Breathing (Inhale and Exhale) Breathing
(Inhale and and Exhale) (1 min) (Inhale and
Exhale) (1 min) Exhale)
(1 min) (1 min)

Essay:

Corona Virus have killed thousands of people around the world, no one was ready for this pandemic but
how can prevent for us not to catch this virus. First people must be vigilant, they should wear mask
every time go out and washing their hands would help a lot. Also, keeping our body healthy; we should
have a balance diet and exercise regularly.