Presented By:

Tracy Di Pama

Presented To:

Prof. Khristian De La Rama

 HOME EXERCISES WITH HOME OR
CLEANING EQUIPMENT
Name of Exercise: Wiping Window Squatting
Purpose: To clean the window by wiping it at the same time performs squatting from time to
time. It will help not only to clean but also to build your leg muscles- quadriceps, hamstrings,
and calves. This, will create an anabolic environment, which promotes body-wide muscle
building, improving muscle mass.

Mechanics:
1. Stand firmly with your feet and shoulder width apart and your arms stretched upward to
start wiping the upper window.
2. Then lower your body until your thighs is parallel to the floor and your arms stretched
forward to wipe the lower window.
3. Return to the starting position based on step number 1.
4. Your knees should be extended in the same direction as your toes. Repeat this until you
finished wiping all the windows.
Name of Exercise: Sweeping Arch Back
Purpose: It was not only to clean through sweeping but also it allows you to use your upper
back muscles to pull your shoulder blades down and back into a stable position. By stretching it,
it can help heal an existing back injury and this routine can prevent future back pain for it
reduces the risk of muscle strain.

Mechanics:
1. Strand straight with your one hand holding the sweeper. Decide, whether you will start
sweeping the right or left side of the floor. If right side then hold the sweeper with your
right hand. If left side, then hold the sweeper with your left hand.
2. If right side, moderately arch your back with your left hand on your left knee for support
while you extend your right arm with the sweeper to begin sweeping.
3. Go back to the starting position based on step number 1, and switch to the other side.
 4. If left side, moderately arch your back with your right hand on your left knee for support
while you extend your left arm with the sweeper to begin sweeping.

Name of Exercise: Lunging Mop

Purpose: To mop the floor as well as to perform lunges. This movement targets the inner and
outer thighs and helps to strengthen and tone those areas of your legs. This is n excellent move to
strengthen your quads, hamstrings and glutes, which make it as a very complete lower body
exercise.

Mechanics:
1. Stand straight with your feet a meter apart with each other to prepare for the sudden
lunges. Strand straight with your one hand holding the sweeper. Decide, whether you will
start mopping the right or left side of the floor. If right side then hold the mop with your
right hand. If left side, then hold the mop with your left hand.
 2. Move your right leg to the side, and then lower your body while keeping your left leg
straight. Start mopping the right side of the floor.
3. Go back to the starting position based on step number 1, and switch to the other side.
4. Move your left leg to the side, and then lower your body while keeping your right leg
straight. Start mopping the left side of the floor.

Name of Exercise: Climbing Cleaning Towel

Purpose: This exercise does not only clean the floor but at the same time it strengthens
multiple muscle groups. It builds strength in the upper body muscles of the shoulders, arms,
chest and back because they hold your bodyweight.

Mechanics:
1. Start in the push-up position. Bend your left knee towards your chest and keep your right
leg straight while your right foot is stepping on the towel.
2. Then quickly switch from one leg to the other while your right foot is still stepping on the
towel.
3. Go back to the starting position, but this time, bend your right knee towards your chest
and keep your left leg straight while your left foot is stepping on the towel.
4. Then quickly switch from one leg to the other while your left foot is still stepping on the
towel.
Name of Exercise: Reach It Down
Purpose: To clean the floor but also to stretch your back in order to increase your flexibility,
increase your range of motion, improves your performance in physical activities, increases blood
flow to your muscles, improves your posture, helps to heal and prevent back pain, gain great
stress relief, calm your mind and helps decrease tension headaches.

Mechanics:
1. Stand straight with your feet apart with each other. Hold the cleaning towel with your left
hand.
2. Lower your back and reach the front of your right foot then scrub the floor.
3. Go back to the starting position based on step number 1 but this time hold the cleaning
towel with your right hand.
4. Lower your back and reach the front of your left foot then scrub the floor. Repeat this 12
times per sides.
 HOME EXERCISES WITHOUT HOME OR
CLEANING EQUIPMENT
Name of Exercise: X in Stretch
Purpose: This exercise is design to tone the core muscles of your body and it aids in
strengthening the core muscle groups, improving the posture and increasing the mobility and
flexibility of the muscles.

Mechanics:
1. Lie on your back with your hands stretched at your sides and legs apart.
2. Lift your legs and arms off the floor. Then raise your upper body and squeeze your arms
and knees towards your abdominals. Lower your arms and legs but don’t touch the floor
and repeat the exercise.
Name of Exercise: Right Kneeling
Purpose: To increase muscle mass to build up strength and tone your body, especially your
core, butt, and legs. It also helps to improve mobility and stability, as well as to gain alignment
and symmetry.

Mechanics:
1. Stand straight and breathe out to prepare for the next step.
2. Bring your left knee forward and drop your right knee on the floor. Raise your upper
body and put your hands on your waist. Then push your hips forward while keeping your
body straight. Make sure your front knee won’t go over your toes. Hold this position for a
few seconds.
Name of Exercise: Kick It Back
Purpose: It is a great cardiovascular move that warms up the body, keeps the heart rate up and
helps you burn some calories. This exercise is for your legs because it strengthens the hamstrings
and help prevent injuries.

Mechanics:
1. Stand up on the floor.
2. Then run in place while kicking your heel up as high as you can and if possible up to
touch your butt with each step. Try to do it as fast as you can.
Name of Exercise: Invisible Chair
Purpose: This exercise helps to strengthen the quadriceps muscles. It works for the entire
lower body- your glutes, your hamstrings, and your quads. It is not to increase muscle mass, but
to increase muscle muscular endurance and to burn calories.

Mechanics:
1. Stand up straight near a wall or any flat surface.
2. Start with your back against the wall, and then slide down until your knees are at a 90
degree angle. Keep your back against the wall with your hands and arms away from your
legs. Hold the position for 30-60 seconds.
Name of Exercise: Push Up Wall
Purpose: This will serve as a foundation to move forward on to start on more muscle
demanding exercises like the standard push up. It works for your muscle groups like triceps, pecs
and the anterior deltoids that help you with the movement of your shoulder. It also engages your
core muscles like abs, back and hips.

Mechanics:
1. Stand in a front of a wall one big step away from it.
2. Then put your hands out straight towards the wall and lift your heels.
3. Lean against it and continue lifting your heels.
4. Slowly bend your elbows and press your upper body towards the wall. Push back and
repeat the exercise. Do not forget to keep your body straight.