Druga Gimnazija Sarajevo

IB-MYP
(Physical and Health Education)

Training plan (Aerobics)

Student: Teacher:
Faris Bulic Ivan Grabovac

07/02/2023
Contents
Goals............................................................................................................................................................3
Plan..............................................................................................................................................................3
Bibliography................................................................................................................................................7
Goals
The three main goals that I would like to improve with my aerobic exercises are to
strengthen muscles, boost my energy levels and to improve my workout endurance.
Strenghtening of muscles can be done by doing the bellow mentioned exercises
correctly and with appropriate weight. It has been proven that aerobic exercises
improve energy level if done regularly and propperly. And the last personal goal is
to increase workout endurance, this can be achieved by doing aerobic exercises on
a regular/daily basis, and the results can be seen right after a few weeks of doing
aerobics.
For my team goal I want to focus on doing the exercises propperly and to explane
to my colleagues how they should be done and to teach them about different
muscles that are engaged in my aerobics.

Plan

For the plan itself I was assigned to make a workout plan for core muscles. Some
of the exercises use dumbbells that should be selected by a personal preference of
weight but they shouldn’t be excluded. It is also important to mention that some
execises are combined with other so that they are alternating.
 Exercise name Influence on muscles How to perform Repetitions/time

Burpee Rectus abdominis 10 repetitions

(ABS)

Rectus abdominis

Mountain Climber External Oblique 30 seconds of constant

(ABS) exercise

Dumbbell wood Musculus obliquus

chopper externus abdominis 4 repetitions (mix with 2

exercises bellow)
Dumbbell wood half Musculus obliquus

kneling chopper externus abdominis 4 repetitions

(Same but with both knees on floor)

Dumbbell wood Musculus obliquus 4 repetitions

kneling chopper externus abdominis

Pectoralis Major

Push up + 4 repetitions (mix with 2

Pectoralis minor exercises bellow)

 Pectoralis Major

Incline push up + 4 repetitions (mix with 2

Pectoralis minor exercises bellow)

Pectoralis Major

Decline push up + 4 repetitions (mix with 2

Pectoralis minor exercises bellow)

Dumbell Silverback Trapezius Musculus 5 repetitions

Shrug (Inferior + Medial)

 Band Pull Apart Trapezius Musculus 10 repetitions

(Inferior + Medial)

Dumbbell swing Musculus erector spinae 5 repetitions

(Lower back)

Dumbbell Sumo Squat Musculus erector spinae 5 repetitions

(Lower back)

Bibliography

Daisy, Unknown. “Decline Push up: Illustrated Exercise Guide.” SPOTEBI,

SPOTEBI, 22 June 2021, https://www.spotebi.com/exercise-guide/decline-push-
up/.
Daisy, Unknown. “Dumbbell Swing: Illustrated Exercise Guide.” SPOTEBI,
SPOTEBI, 19 June 2021, https://www.spotebi.com/exercise-guide/dumbbell-
swing/.
Daisy, Unknown. “Mid Back Band Pull: Illustrated Exercise Guide.” SPOTEBI,
SPOTEBI, 15 July 2021, https://www.spotebi.com/exercise-guide/mid-back-band-
pull/.
Daisy, Unknown. “Mountain Climbers: Illustrated Exercise Guide.” SPOTEBI,
SPOTEBI, 1 June 2021, https://www.spotebi.com/exercise-guide/mountain-
climbers/.
Daisy, Unknown. “Push up: Illustrated Exercise Guide.” SPOTEBI, SPOTEBI, 1
June 2021, https://www.spotebi.com/exercise-guide/push-up/.
Unknown, Unknown. “Abdominals.” MuscleWiki, MuscleWiki,
https://musclewiki.com/bodyweight/male/abdominals/2.
Unknown, Unknown. “Abdominals.” MuscleWiki, MuscleWiki,
https://musclewiki.com/bodyweight/male/abdominals/3.
Unknown, Unknown. “Be Fit. Be Strong. Be Healthy.” Go Good Guru, Unknown,
https://gogoodguru.com/tag/workout/.
Unknown, Unknown. “Burpees: Illustrated Exercise Guide.” SPOTEBI, SPOTEBI,
1 June 2021, https://www.spotebi.com/exercise-guide/burpees/.
Unknown, Unknown. “Chest.” MuscleWiki, Unknown,
https://musclewiki.com/bodyweight/male/chest.
Unknown, Unknown. “Lower Back.” MuscleWiki, MuscleWiki,
https://musclewiki.com/dumbbells/male/lowerback/2.
Unknown, Unknown. “Nail the Dumbbell Shrug for Bigger, Broader, Boulder
Shoulders.” Men's Health, Men's Health, 30 Jan. 2023,
https://www.menshealth.com/uk/fitness/a753510/dumbbell-shrug/.
Unknown, Unknown. “Obliques.” MuscleWiki, Unknown,
https://musclewiki.com/dumbbells/male/obliques.
Unknown, Unknown. “Sumo Squat.” International Drug Free Athletics IDFA RSS,
Unknown, http://idfa.ca/exercises/sumo-squat-aka-plie-squat/attachment/sumo-
squat.
Unknown, Unknown. “Traps (Mid-Back).” MuscleWiki,
https://musclewiki.com/dumbbells/male/traps_middle/2.
Unknown, Unknown. “Traps (Mid-Back).” MuscleWiki, MuscleWiki,
https://musclewiki.com/band/male/traps_middle.