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  • Pe-3 Work Out

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    Tomas Otero III
    22 views2 pages
    This document outlines an exercise routine consisting of warm up exercises, stretches, and strength training exercises targeting different parts of the body. The routine includes exercises like jumping jacks, high knees, arm rotations, sit ups, leg stretches, and split exercises. The goal is a full body workout with exercises for the upper body, lower body, core, and stretches.

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    Pe-3 work out

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    This document outlines an exercise routine consisting of warm up exercises, stretches, and strength training exercises targeting different parts of the body. The routine includes exercises like jumping jacks, high knees, arm rotations, sit ups, leg stretches, and split exercises. The goal is a full body workout with exercises for the upper body, lower body, core, and stretches.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    22 views2 pages

    Pe-3 Work Out

    Uploaded by

    Tomas Otero III
    This document outlines an exercise routine consisting of warm up exercises, stretches, and strength training exercises targeting different parts of the body. The routine includes exercises like jumping jacks, high knees, arm rotations, sit ups, leg stretches, and split exercises. The goal is a full body workout with exercises for the upper body, lower body, core, and stretches.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    WARM UP - right arm right knee lean to left x 10

    - left arm left knee lean to right x 10


    JUMPING JACK – 10 Counts
    - standing right ankle, left to left right to
    STATIONARY SPRINT – 10 right x 10
    - standing left ankle, left to left right to
    HIGH KNEES – 10 right x 10
    STRETCHING - deep ankles right, left to left right to
    right x 10
    HEAD - deep ankles left, left to left right to right
    - Arm behind head look down x 10 x 10
    - Hand under chin head up straight x 10 SITTING EXCERSICE
    - Right hand on top bending to right x 10
    - left hand on top bending to left x 10 - feet together, hands on feet, flap legs x
    - hands on hips, head rotation clockwise 10
    x 10 - feet together, hands on feet, push head
    - head rotation counter-clockwise x 10 to feat x 10

    UPPER EXTREMITIES LEFT SIDE

    - Right arm across body, left over right x - right leg forward left in, look back left-
    10 side x 10
    - Left arm across body, right over left x 10 - right leg forward left in, lean body to
    - Right hand up, bend to back x 10 left knee x 10
    - left hand up, bend to back x 10 - right leg forward left in, hand of right
    - arm rotation forward x 10 foot x 10
    - arm rotation backward x 10 - right leg forward left leg over right
    - shake hands down x 10 knee, ankle rotation, forward to back x
    - shake hands up x 10 10
    - right leg forward left leg over right
    TRUNK knee, ankle rotation, back to forward x
    - Feet apart, hand behind, lean back x 10 10
    - Hands up, bend forward, hands to floor - right leg forward left leg over right
    x 10 knee, left hand or left knee push
    - Feet together right hand up lean to left forward
    x 10 - right leg forward left leg over right
    - Feet together left hand up lean to right knee, both hand on left leg pull towards
    x 10 chest x 10
    - Feet apart, hip rotation clockwise x 10 - right leg forward, left leg forward up
    - hip rotation counter-clockwise x 10 with both hand x 10
    - right leg forward, left leg forward to
    LOWER EXTREMITIES side with left hand x 10
    - feet together, hand on knees sit ups x RIGHT SIDE
    10
    - feet apart, hand on knees sit ups x 10 - left leg forward right in, look back right-
    - feet apart, arms on legs x 10 side x 10
    - left leg forward right in, lean body to - both knees up, feet across, left to left right
    right knee x 10 to right x 10
    - left leg forward right in, hand of left - turn around lie down, push-up position
    both hands on the side of chest x 10
    foot x 10
    - left leg forward right leg over left knee, STAND UP
    ankle rotation, forward to back x 10
    - BURPY X 10
    - left leg forward right leg over left knee,
    - Inhale up tip toes, exhale down x 10
    ankle rotation, back to forward x 10
    - left leg forward right leg over left knee, Basta chariote, KYUN-RAE
    right hand or right knee push forward
    - left leg forward right leg over left knee,
    both hand on right leg pull towards
    chest x 10
    - left leg forward, right leg forward up
    with both hand x 10
    - left leg forward, right leg forward to
    side with right hand x 10

    SPLITING EXERCISE

    - feet apart as wide as you can, both


    hand on front of the body, turn right to
    left x 10
    - feet apart as wide as you can, left hand
    touch right foot then right hand to left
    foot x 10
    - feet apart as wide as you can, right
    hand up, left hand in, lean to left x 10
    - feet apart as wide as you can, left hand
    up, right hand in, lean to right x 10
    - feet apart as wide as you can, both
    hand up, bow down x 10
    - shake both legs then slowly move
    together x 10
    - feet together, hand up reach for feet x
    10
    STRENGTHENING

    ABDOMEN

    - knees up, hand behind the head, half-sit


    ups x 10
    - right foot on left knee, left elbow to right
    knee x 10
    - left foot on right knee, right elbow to left
    knee x 10

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