Yrreverre, Rizza D.

BSAC 1 Block 9
D402 10:00 – 12:00 M
FIT CS 7855
I. Workout Plan
Fitness Goal: I want to increase my strength for Taekwondo.
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm-up Hip Circles (10 reps Hip Circles (10 reps Hip Circles (10 reps Hip Circles (10 reps Hip Circles (10 reps Hip Circles (10 reps Hip Circles (10 reps
(10 mins.) each leg) each leg) each leg) each leg) each leg) each leg) each leg)
Arm Circles (30 Arm Circles (30 Arm Circles (30 Arm Circles (30 Arm Circles (30 Arm Circles (30 Arm Circles (30
secs.) secs.) secs.) secs.) secs.) secs.) secs.)
Lunge to Knee Raise Lunge to Knee Raise Lunge to Knee Raise Lunge to Knee Raise Lunge to Knee Raise Lunge to Knee Raise Lunge to Knee Raise
(3 mins.) (3 mins.) (3 mins.) (3 mins.) (3 mins.) (3 mins.) (3 mins.)
Squats (2 mins.) Squats (2 mins.) Squats (2 mins.) Squats (2 mins.) Squats (2 mins.) Squats (2 mins.) Squats (2 mins.)
Jump Rope (3 mins.) Jump Rope (3 mins.) Jump Rope (3 mins.) Jump Rope (3 mins.) Jump Rope (3 mins.) Jump Rope (3 mins.) Jump Rope (3 mins.)

Workout Bicycle Crunches (3 Hip Thrust (5 mins.) Bicycle Crunches (3 Hip Thrust (5 mins.) Bicycle Crunches (3 Hip Thrust (5 mins.) Bicycle Crunches (3
Proper mins.) Split Squat (5 mins.) mins.) Split Squat (5 mins.) mins.) Split Squat (5 mins.) mins.)
Mountain Climbers (3 Bent Over Row (5 Mountain Climbers (3 Bent Over Row (5 Mountain Climbers (3 Bent Over Row (5 Mountain Climbers (3
(20 mins. mins.) mins.) mins.) mins.) mins.) mins.) mins.)
in 30 sec Plank (2 mins.) Glute Bridge (3 Plank (2 mins.) Glute Bridge (3 Plank (2 mins.) Glute Bridge (3 Plank (2 mins.)
intervals) Wall Push-up (3 mins.) Wall Push-up (3 mins.) Wall Push-up (3 mins.) Wall Push-up (3
mins.) Side Plank (2 mins) mins.) Side Plank (2 mins) mins.) Side Plank (2 mins) mins.)
Back Extension (3 Back Extension (3 Back Extension (3 Back Extension (3
mins.) mins.) mins.) mins.)
Biceps Curl (3 mins.) Biceps Curl (3 mins.) Biceps Curl (3 mins.) Biceps Curl (3 mins.)
Triceps Extension (3 Triceps Extension (3 Triceps Extension (3 Triceps Extension (3
mins.) mins.) mins.) mins.)
Cool Hamstring Stretch (3 Quad Stretch (2 Hamstring Stretch (3 Quad Stretch (2 Hamstring Stretch (3 Quad Stretch (2 Hamstring Stretch (3
Down mins.) mins.) mins.) mins.) mins.) mins.) mins.)
Shoulder Stretch (3 Bicep Stretch (2 Shoulder Stretch (3 Bicep Stretch (2 Shoulder Stretch (3 Bicep Stretch (2 Shoulder Stretch (3
(10 mins.) mins.) mins.) mins.) mins.) mins.) mins.) mins.)
Core Abdominal Knee to Chest (3 Core Abdominal Knee to Chest (3 Core Abdominal Knee to Chest (3 Core Abdominal
Stretch (2 mins.) mins.) Stretch (2 mins.) mins.) Stretch (2 mins.) mins.) Stretch (2 mins.)
Child’s Pose (2 Cross Body Stretch (3 Child’s Pose (2 Cross Body Stretch (3 Child’s Pose (2 Cross Body Stretch (3 Child’s Pose (2 mins.)
mins.) mins.) mins.) mins.) mins.) mins.)

II. Essay
What are the simple and possible things that can you do to help to prevent this corona virus pandemic that we are experiencing now?

First and foremost, the most important thing to do is to maintain hygiene and cleanliness throughout our surroundings. In doing so, we would be able
to prevent the virus from spreading to other people. We should also employ social distancing and proper wearing of masks outdoors in order to keep
ourselves safe. Whenever we feel the need to sneeze and cough, it is very important to have the proper etiquette as the virus spread through the
droplets of our bodily fluids. Lastly, we must also follow the rules and regulations that are aimed to protect our health and welfare.