Name: Logroño, Mutya Kismet

Course & Yr.: BSED-ENGLISH I-A

PHED12
LEARNING TASK 2.1

MY WORK-OUT PLAN
Objectives:

• Weight Loss.
• Increased Strength and Stamina.
• Improved Mental Health.
• Improve cardiorespiratory and muscular fitness

Warm-
Cardiovascular Resistance Flexibility Cooldown
Days Time up
Exercises Exercises Exercises Exercises
Exercise
Monday 6:00 1. Jog in 1. High 1. Squat – 1. Knees 1. Seated
am – place – 3 Knees – 4 4 to Forward
7:06 minutes; minutes; minutes; Chest – 4 Bend
am Minutes; –2
2. Lateral 2. Butt Kicks 2. Reverse 2. Floor minutes;
Shuffle – – 4 minutes; Lunges – 4 Cobra – 4 2. Upper
8 Minutes Minutes Body
Minutes 3. Crab Walk Stretch –
– 4 minutes 3. Plank – 4 3. 2minutes;
3. Leg minutes Straddle
bends Groin 3. Light
–3 Stretch – Walking –
minutes 4 2
minutes Minutes
4. Ankle
Circles – 4. Knee-to-
3 Chest
minutes; Pose –
2 minutes;
5. Arm
Circles – 5. Standing
3 Quadriceps
minutes; Stretch – 2
minutes
Tuesday 6:00 1. Leg 1. Butt Kicks 1. Reverse 1. 1. Light
am – bends – 4 minutes; Lunges – 4 Straddle Walking –
7:06 –3 Minutes Groin 2
am minutes 2. High Stretch – Minutes;
Knees – 4 2. Plank – 4
 2. Arm minutes; 4 minutes; Minutes; 2. Standing
Circles – Quadriceps
3 3. Crab Walk 3. Squat – 2. Floor Stretch – 2
minutes; – 4 minutes 4 minutes Cobra – 4 Minutes
minutes;
3. Jog in 3. Seated
place – 8 3. Knees Forward
minutes; to Bend
Chest – 4 –2
4. Lateral minutes minutes;
Shuffle –
3 4. Knee-to-
minutes; Chest
Pose –
5. Ankle 2 minutes;
Circles –
3 5. Upper
minutes; Body
Stretch –
2minutes;
Wednesday 6:00 1. Leg 1. Crab Walk 1. Reverse 1. 1. Light
am – bends – 4 minutes Lunges – 4 Straddle Walking –
7:06 –3 Minutes Groin 2
am minutes 2. High Stretch – Minutes
Knees – 4 2. Plank – 4
2. Arm minutes; 4 minutes; Minutes; 2. Knee-to-
Circles – Chest
3 3. Butt Kicks 3. Squat – 2. Floor Pose –
minutes; – 4 minutes; 4 minutes; Cobra – 4 2 minutes;
minutes;
3. Ankle 3. Standing
Circles – 3. Knees Quadriceps
3 to Stretch – 2
minutes; Chest – 4 Minutes
minutes
4. Jog in 4. Upper
place – 8 Body
minutes; Stretch –
2minutes;
5. Lateral
Shuffle – 5. Seated
3 Forward
minutes; Bend
–2
minutes
Thursday 6:00 1. Ankle 1. Crab Walk 1. Reverse 1. 1. Standing
am – Circles – – 4 minutes Lunges – 4 Straddle Quadriceps
7:06 3 Minutes Groin Stretch – 2
am minutes; 2. High Stretch – Minutes
Knees – 4 2. Plank – 4
2. Leg minutes; 4 minutes; Minutes 2. Light
bends Walking –
–3 3. Butt Kicks 3. Squat – 2. Floor 2
minutes – 4 minutes 4 minutes Cobra – 4 Minutes
minutes;
 3. Lateral 3. Knees 3. Upper
Shuffle – to Body
3 Chest – 4 Stretch –
Minutes minutes 2minutes;

4. Arm 4. Seated
Circles – Forward
3 Bend
minutes; –2
minutes;
5. Jog in
place – 8 5. Knee-to-
minutes Chest
Pose –
2 minutes;
Friday 6:00 1. Ankle 1. Crab Walk 1. Reverse 1. 1. Standing
am – Circles – – 4 minutes Lunges – 4 Straddle Quadriceps
7:06 3 Minutes; Groin Stretch – 2
am minutes; 2. High Stretch – Minutes
Knees – 4 2. Plank – 4 4
2. Jog in minutes; minutes; Minutes 2. Light
place – 8 Walking –
minutes; 3. Butt Kicks 3. Squat – 2. Floor 2
– 4 minutes; 4 Cobra – 4 Minutes
3. Lateral minutes; minutes;
Shuffle – 3. Upper
3 3. Knees Body
Minutes to Stretch –
Chest – 4 2minutes;
4. Leg minutes
bends – 4. Seated
3 Forward
minutes Bend
–2
5. Arm minutes;
Circles –
3 5. Knee-to-
minutes Chest
Pose –
2 minutes
Saturday 6:00 1. Ankle 1. Butt Kicks 1. Squat – 1. 1. Standing
am – Circles – – 4 minutes; 4 Straddle Quadriceps
7:06 3 minutes; Groin Stretch – 2
am minutes; 2. High Stretch – Minutes
Knees – 4 2. Reverse 4
2. Leg Minutes; Lunges – 4 Minutes 2. Light
bends Minutes Walking –
–3 3. Crab Walk 2. Floor 2
minutes – 4 minutes 3. Plank – 4 Cobra – 4 Minutes
minutes; minutes;
3. Arm 3. Seated
Circles – 3. Knees Forward
3 to Bend
minutes; Chest – 4 –2
minutes minutes;
 4. Jog in 4. Knee-to-
place – 8 Chest
minutes; Pose –
2 minutes;
5. Lateral
Shuffle – 5. Upper
3 Body
minutes Stretch –
2minutes;
Sunday 6:00 1. Ankle 1. Crab Walk 1. Reverse 1. 1. Light
am – Circles – – 4 minutes Lunges – 4 Straddle Walking –
7:06 3 Minutes Groin 2
am minutes; 2. High Stretch – Minutes
Knees – 4 2. Plank – 4 4
2. Leg Minutes; minutes; Minutes 2. Upper
bends Body
–3 3. Butt Kicks 3. Squat – 2. Knees Stretch –
minutes – 4 minutes; 4 to 2minutes;
minutes; Chest – 4
3. Arm Minutes 3. Standing
Circles – Quadriceps
3 3. Floor Stretch – 2
minutes; Cobra – 4 Minutes
minutes
4. Jog in 4. Knee-to-
place – 8 Chest
minutes; Pose –
2 minutes;
5. Lateral
Shuffle – 5. Seated
3 Forward
minutes Bend
–2
minutes;