PHYSICAL FITNESS PROGRAM

GROUP 4

GROUP LEADER: OLIVA KRISHA ALISSA CODE AND SCHEDULE: 7796 ML (1:30-3:30)
THURSDAY
ASSISTANT LEADER: LASUDEN, HYLAND T. INSTRUCTOR: MR. LEO
CARINO

GROUP MEMBERS:
ORATE NICOLE COSTELO PAMMIT MARIA EVA THERESSE
SORIANO MALCOLM JOSEPH PRADO ELOISA BETH
MANGIBIN VON JOSHUA PAYUMO VIÑA ALXNDR
MATA ALYSSA PISCAWEN BERLENDES

WEEK ONE
TIME ACTIVITIES DAY 1 DAY2 DAY3
AUGUST 20, 2019 SEPTEMBER 17, 2019 SEPTEMBER 23, 2019

1:30- WARM UP JUMPING JACKS JUMPING JACKS JUMPING JACKS

1:33 PM EXERCISES
ARM CIRCLES ARM CIRCLES ARM CIRCLES
HIP SIDE AND FRONT HIP SIDE AND FRONT HIP SIDE AND FRONT
BEND BEND BEND
1: 35 – FLEXIBILITY STANDING STANDING HAMSTRING STANDING
1: 39PM EXCERCISES HAMSTRING STRETCH STRETCH HAMSTRING STRETCH
LUNGE WITH SPINAL LUNGE WITH SPINAL LUNGE WITH SPINAL
TWIST TWIST TWIST
STANDING QUAD STANDING QUAD STANDING QUAD
STRETCH STRETCH STRETCH
TRICEPS STRETCH TRICEPS STRETCH TRICEPS STRETCH
BUTTERFLY STRETCH BUTTERFLY STRETCH BUTTERFLY STRETCH
1:40 – CONDITIONING HIGH KNEES HIGH KNEES HIGH KNEES
1:42PM EXCERCISES
SKATER SKATER SKATER
BURPEES BURPEES BURPEES
PLANK TO LOW PLANK TO LOW SQUAT PLANK TO LOW
SQUAT SQUAT
1:43- STRENGTHENING SIT-UPS SIT-UPS SIT-UPS
1:46PM EXCERCISES
SIDE BEND SIDE BEND SIDE BEND
PUSH UPS PUSH UPS PUSH UPS
SQUATS SQUATS SQUATS
PLANK PLANK PLANK
LUNGES LUNGES LUNGES
1:46- COOL DOWN INHALE AND EXHALE INHALE AND EXHALE INHALE AND EXHALE
1:49PM EXCERCISES
SHOULDER STRETCH SHOULDER STRETCH SHOULDER STRETCH
BICEPS STRETCH BICEPS STRETCH BICEPS STRETCH
LOWER BACK LOWER BACK STRETCH LOWER BACK
STRETCH STRETCH
WALKING WALKING WALKING
WEEK ONE DAY ONE AUGUST 20, 2019 (WARM UP EXCERSISES)

JUMPING JACKS

ARM ROTATIONS

HIP SIDE AND FRONT

BEND
WEEK ONE DAY TWO SEPTEMBER 17, 2019 (FLEXIBILITY EXERCISES)

STANDING HAMSTRING
STRETCH

STANDING QUAD
STRETCH

TRICEPS
STRETCH
WEEK ONE DAY TWO SEPTEMBER 17, 2019 (CONDITIONING EXERCISES)

PLANK TO LOW
SQUAT

HIGH
KNEES

SKATE
R
WEEK ONE DAY 3 (STRENGTHENING EXERCISES)
SIT UPS PUSH UPS

SIDE
BEND

LUNGES

SQUAT
S
WEEK ONE DAY 3 SEPTEMBER 23, 2019 (COOLDOWN EXERCISES)

INHALE AND
EXHALE

SHOULDER
STRETCH

BICEPS STRETCH