MODULE 2: WORKSHEET NO 1

PERFORMANCE TASK :1 WEEK WORKOUT PROGRAM

NAME: CASTILLO, KRISSIA PAULINE C.
FITNESS GOAL: My fitness goal is to be able to lose weight, maintain a good figure, and improve my cardio, strength, and
flexibility by regularly doing the workout program that I made. I also want to have a healthier body especially now that we are in a
pandemic situation. Moreover, I want to have a peaceful and refreshed mind by having a healthy body due to my workout program.
EXERCI TARGE MON TUES WED THURS FRI SAT SUN
SE T
MUSCL
E
WARM UP – CARDIO EXERCISES
Reps/set/time Reps/set/time Reps/set/time Reps/set/time
Arm Biceps 10 reps REST 10 reps forward REST 10 reps REST 10 reps
Circles and forward and DAY and DAY forward and DAY forward and
Triceps backward/1 set/ backward/1 set/ backward/1 set/ backward/1 set/
Muscles 20 seconds 30 seconds 30 seconds 30 seconds
Arm Biceps 10 rep/ 2 set/ 1 rep/ 1 set/ 20 1 rep/ 1 set/ 20 1 rep/ 1 set/ 20
Swing Muscles 20 seconds seconds seconds seconds
and Pull
Lateral Quadrice 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/
Steps + ps, 20 seconds 30 seconds 30 seconds 30 seconds
Pulls Glutes,
Hamstri
ngs,
Calves,
and
Abdomi
nal
Muscles
High Quadrice 10 reps each 10 reps/ 1 set/ 10 reps/ 1 set/ 10 reps/ 1 set/
Knees ps, knee/ 1 set/ 20 20 seconds 20 seconds 20 seconds
Twist Glutes, seconds
Hamstri
ng, and
Calves
Cross Hamstri 15 reps/ 1 set/ 15 reps/ 1 set/ 15 reps/ 1 set/ 15 reps/ 1 set/
Toe ngs and 15 seconds 15 seconds 15 seconds 15 seconds
Touches Abdomi
nal
Muscles
Lunges Abdomi 10 reps each 10 reps/ 1 set/ 10 reps/ 1 set/ 10 reps/ 1 set/
nal, knee/ 1 set/ 20 20 seconds 20 seconds 20 seconds
Back seconds
Muscles,
Quadrice
ps,
Hamstri
ng, and
Calves
High Quadrice 1 rep/ 1 set/ 20 1 rep/ 1 set/ 20 1 rep/ 1 set/ 20 1 rep/ 1 set/ 20
Knees ps seconds seconds seconds seconds
Jog in Leg 1 rep/ 1 set/ 10 1 rep/ 1 set/ 10 1 rep/ 1 set/ 10 1 rep/ 1 set/ 10
Place Muscles seconds seconds seconds seconds
PROPER EXERCISE - RESISTANCE/STRENGTHENING EXERCISES
Chair Leg Core 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/
Squats Muscles 40 seconds 40 seconds 40 seconds 40 seconds
and
Lower
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 Body
Muscles
Wood Oblique 10 reps each 10 reps each 10 reps each 10 reps each
Chop Muscles side/ 2 sets/ 40 side/ 2 sets/ 40 side/ 2 sets/ 40 side/ 2 sets/ 40
seconds seconds seconds seconds
Rotating Abdomi 10 reps each 10 reps each 10 reps each 10 reps each
Knee Lift nal knee/ 3 sets/ 60 knee/ 3 sets/ 60 knee/ 3 sets/ 60 knee/ 3 sets/ 60
Muscles seconds seconds seconds seconds
and Leg
Muscles
Lunge Biceps, 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/
with Glutes, 30 seconds 30 seconds 30 seconds 30 seconds
Bicep Hamstri
Curl ng, Hip
Muscles,
Forearm
Muscles,
and
Upper
Leg
Muscles
Side Quadrice 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/ 10 reps/ 2 sets/
Lunges ps, 20 seconds 20 seconds 20 seconds 20 seconds
Hamstri
ngs, and
Glutes
Runner’s Hip 10 reps/ 1 set/ 10 reps/ 1 set/ 10 reps/ 1 set/ 10 reps/ 1 set/
Stretch Muscles 20 seconds 20 seconds 20 seconds 20 seconds
, Leg
Muscles
and
Hamstri
ng
Jumping Glutes, 15 reps/ 2 sets/ 15 reps/ 2 sets/ 15 reps/ 2 sets/ 15 reps/ 2 sets/
Jack Quadrice 30 seconds 30 seconds 30 seconds 30 seconds
ps, and
hip
flexor
COOLING DOWN – FLEXIBILITY EXERCISE
Mountain Knee 1 rep/ 2 sets/ 5 REST 1 rep/ 2 sets/ 5 REST 1 rep/ 2 sets/ 5 REST 1 rep/ 2 sets/ 5
Pose Muscles, seconds DAY seconds DAY seconds DAY seconds
Thigh
Muscles,
and
Ankle
Muscles
Forward Hip 1 rep/ 4 sets/ 1 rep/ 4 sets/ 15 1 rep/ 4 sets/ 1 rep/ 4 sets/
Fold Muscles, 15 seconds seconds 15 seconds 15 seconds
Hamstri
ngs, and
Lower
Back
Muscles
Halfway Hamstri 1 rep/ 4 sets/ 1 rep/ 4 sets/ 15 1 rep/ 4 sets/ 1 rep/ 4 sets/
Lift ngs, 15 seconds seconds 15 seconds 15 seconds
Upper
Back
Muscles
Low Shoulder 1 rep/ 4 sets/ 1 rep/ 4 sets/ 15 1 rep/ 4 sets/ 1 rep/ 4 sets/
perty of and for the exclusive use of SLU. Reproduction, storing in a retrieval system, distributing, uploading or posting online, or transmitting in any form or by any
ans, electronic, mechanical, photocopying, recording, or otherwise of any part of this document, without the prior written permission of SLU, is strictly prohibited. 2
 Plank Muscles, 15 seconds seconds 15 seconds 15 seconds
Back
Muscles,
Arm
Muscles,
and Core
Muscles
Cobra Hamstri 1 rep/ 4 sets/ 1 rep/ 4 sets/ 20 1 rep/ 4 sets/ 1 rep/ 4 sets/
ngs, 20 seconds seconds 20 seconds 20 seconds
Triceps,
and
Upper
Back
Muscles
Downwar Hip 1 rep/ 4 sets/ 1 rep/ 4 sets/ 35 1 rep/ 4 sets/ 1 rep/ 4 sets/
d Facing Muscles, 35 seconds seconds 35 seconds 35 seconds
Dog Hamstri
ngs, and
Calves
Chair Abdomi 1 rep/ 2 sets/ 1 rep/ 2 sets/ 10 1 rep/ 2 sets/ 1 rep/ 2 sets/
Pose nal 10 seconds seconds 10 seconds 10 seconds
muscles,
Shoulder
Muscles,
Knees
Muscles,
and
Ankle
Muscles
Warrior 1 Legs and 1 rep/ 2 sets/ 1 rep/ 2 sets/ 10 1 rep/ 2 sets/ 1 rep/ 2 sets/
Upper 10 seconds seconds 10 seconds 10 seconds
Arm
Muscles

perty of and for the exclusive use of SLU. Reproduction, storing in a retrieval system, distributing, uploading or posting online, or transmitting in any form or by any
ans, electronic, mechanical, photocopying, recording, or otherwise of any part of this document, without the prior written permission of SLU, is strictly prohibited. 3