Name: Mary Rose T.

Lacasa EDENG 1st year

1. Deep Squat
Burpees

-are a super-effective, whole-body move that provides great bang for your buck for
cardiovascular endurance and muscle strength.

Procedure:
-Start by standing upright with your feet shoulder-width apart and your arms down at
your sides.
-With your hands out in front of you, start to squat down. When your hands reach the
ground, pop your legs straight back into a pushup position.
-Jump your feet up to your palms by hinging at the waist. Get your feet as close to your
hands as you can get, landing them outside your hands if necessary.
-Stand up straight, bring your arms above your head, and jump.

https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday#how-to-
improve

2. Hurdle Step
Step Up

-A step-up is a basic exercise you can do at the gym, at home, or even outside to
strengthen your legs and butt.

Procedure:
-To start, place your entire right foot onto the step, chair, box, or bench. Press through
your right heel as you step onto the bench, bringing your left foot to meet your left so you
are standing on the bench.
Return to the starting position by stepping down with the right foot, then the left so both
feet are on the floor. Complete 15 steps leading with the left foot, then repeat another 15
steps leading with your left foot. Do three sets.

https://www.google.com/amp/s/www.popsugar.com/fitness/How-Do-Step-Ups-
6483533/amp
Name: Mary Rose T. Lacasa EDENG 1st year

3. Inline lunge
Lunges

-Challenging your balance is an essential part of a well-rounded exercise routine.

Lunges do just that, promoting functional movement while also increasing strength in
your legs and glutes.

Procedure:
-Start by standing with your feet shoulder-width apart and arms down at your sides.
-Take a step forward with your right leg and bend your right knee as you do so, stopping
when your thigh is parallel to the ground. -Ensure that your right knee doesn’t extend
past your right foot.
-Push up off your right foot and return to the starting position. Repeat with your left leg.

https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday#start-
here

4. Shoulder Mobility
Standing overhead dumbbell presses

-Compound exercises, which utilize multiple joints and muscles, are perfect for busy
bees as they work several parts of your body at once. A standing overhead press isn’t
only one of the best exercises you can do for your shoulders, but it also engages your
upper back and core.

Procedure:
-Pick a light set of dumbbells — we recommend 10 pounds to start — and start by
standing, either with your feet shoulder-width apart or staggered. Move the weights
overhead so your upper arms are parallel to the floor.
-Bracing your core, begin to push up until your arms are fully extended above your head.
Keep your head and neck stationary.
-After a brief pause, bend your elbows and lower the weight back down until your triceps
muscle is parallel to the floor again.

https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday#start-
here
Name: Mary Rose T. Lacasa EDENG 1st year

5. Active Straight-leg raise

Side Lying leg lift

- Lying leg lift plays an important role in keeping our hips and knees strong. This simple
move targets the outer thighs. But pay attention to detail on this move, you want to move
your hip joint not your back.

Procedures:
-Start on your side with your legs extended, flexing both feet. Place your top hand on the
ground in front of your abs and your supporting arm under your head. Make sure your
bottom leg stays extended for the duration of the series.
Keeping the energy reaching out through your flexed heels, lift your top leg up about six
to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding
your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
-Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not
letting your thigh lower as you press through the heel to lengthen your top leg to the
straightened position. For an even greater burn, finish this series with lifts in a bigger
range of motion, taking the foot all the way toward the ceiling and back down, 10 to 20
times.

https://www.google.com/amp/s/www.popsugar.com/fitness/photo-gallery/20429260/
image/20429270/Side-Lying-Leg-Lift/amp

6. Trunk Stability Push up

Pushups

-Pushups are one of the most basic yet effective bodyweight moves you can perform
because of the number of muscles that are recruited to perform them.

Procedure:
-Start in a plank position. Your core should be tight, shoulders pulled down and back,
and your neck neutral.
Name: Mary Rose T. Lacasa EDENG 1st year

-Bend your elbows and begin to lower your body down to the floor. When your chest
grazes it, extend your elbows and return to the start. Focus on keeping your elbows
close to your body during the movement.

https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday#start-
here

7. Rotary Stability
Single-leg Deadlifts

-This is another exercise that challenges your balance. Single-leg deadlifts require
stability and leg strength. Grab a light to moderate dumbbell to complete this move.

Procedure:
-Begin standing with a dumbbell in your right hand, and your knees slightly bent.
-Hinging at the hips, begin to kick your left leg straight back behind you, lowering the
dumbbell down toward the ground.
-When you reach a comfortable height with your left leg, slowly return to the starting
position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays
square to the ground during the movement.
-Repeat 10 to 12 reps before moving the weight to your left hand and repeating the
same steps on the left leg.

https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday#start-
here