Republic of the Philippines

MINDANAO STATE UNIVERSITY

Marawi City

PED012
Exercise-based Fitness Activities

STRENGTH/RESISTANCE
TRAINING WORKOUT
(GROUP1)

DANGDANG, ALMAIRAH M.
DATUMANONG, NORHANIE G.
HADJIAZIS, NURHAFISA P.
GALDIANO, MAYBELINE C.
PANTAO, ANISAH JANNA D.
RADIAMODA, ROSELAINY M.
SALAHUDDEN, MARJANNA S.

SECTION – BbCc2

MRS. SILANG, MARIA FATIMA ACMA

MAY 2024
 INTRODUCTION
STRENGTH TRAINING
Strength Training is one of the 3 classifications of exercise. Strength training (or resistance
training) is a type of exercise that causes your muscles to resist an external force,
according to the definition from Penn State College of Medicine. The force can be applied
by your body weight, dumbbells, kettlebells, barbells, resistance bands, exercise
machines, or several other tools.

I. WARM-UP
A warm-up is a period of preparatory exercise or activity that precedes a more intense or
strenuous physical activity. Its purpose is to gradually increase heart rate, circulation, and
body temperature, and to prepare the muscles, joints, and cardiovascular system for the
upcoming exertion. Warm-up activities typically include light aerobic exercises like jogging
or jumping jacks, dynamic stretches, and movements that mimic the motions of the
activity to follow. Warm-ups are important for preventing injury, enhancing performance,
and mentally preparing for physical activity. They can also include exercises to improve
mobility, flexibility, and coordination.

1. Jogging (2rounds) 6. ARMS Stretching R/L & F/B (16counts)

2. Jumping Jacks (16counts)
STRECHINGS
3. HEAD
- Head Circles (16counts)
- Head R/L (16counts)
- Neck R/L & U/D (16counts)
4. SHOULDER Rotation (16counts)
5. ARMS Circles (16counts)
7. BODY Bend R/L & F/B (16counts)
8. HIP Rotation Clockwise
Counterclockwise (16counts)
9. LEG Lunges F&B (16counts)
10. TOE F&B (16counts)
11. TOE Rotation Bend & Pointing
(16counts)
12 March in Place (16counts)

II. CONDITIONING
Conditioning is the process of training and preparing the body for a specific activity or sport
through systematic exercises and drills to improve physical fitness, strength, endurance,
speed, agility, and other attributes needed for optimal performance.
The Strength Training Workout/Exercises
In resistance training, people can work with six group muscles. Generally, they are: The
CHEST, SHOULDERS, BACK, ARMS, ABS, and LEGS muscle groups.
I. WARM-UP (5minutes)
----------------30secounds INTERVAL REST-----------------
or preparation for the main workout
II.MAIN WORKOUT
1. CHEST (4 minutes, 2 exercises)
1. Floor Press (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next chest workout
2. Chest Shoulder Tap (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
----------------30secounds INTERVAL REST----------------
or preparation for next muscle part workout
2. SHOULDER (4 minutes, 2exercises)
1. Front Raise (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next shoulder workout
2. Back Press (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
----------------30secounds INTERVAL REST-----------------
or preparation for next muscle part workout
3. BACK (4 minutes, 2exercises)
1. Bird Dog (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next back workout
2. Dead Bug (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
----------------30secounds INTERVAL REST-----------------
or preparation for next muscle part workout
4. ARMS (4 minutes, 4exercises)
1. Bicep Curl (1minute, 1repetition)
-1st rep 60 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next arms workout
2. Lateral Dumbbell Raises (1minute, 1repetition)
-1st rep 60 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next arms workout
3. Reverse Fly (1minute, 1repetition)
-1st rep 60 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next arms workout
4. Dumbbell Cross Jab (1minute, 1repetition)
-1st rep 60 seconds performance
----------------30secounds INTERVAL REST-----------------
or preparation for next muscle part workout
5. ABS (4 minutes, 4exercises)
1. Bear Hold (1minute, 1repetition)
-1st rep 60 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next abs workout
2. Russian Twist (1minute, 1repetition)
-1st rep 60 seconds performance
---------------------20secounds INTERVAL REST--------------------
or preparation for next abs workout
3. Heel Touches (1minute, 1repetition)
-1st rep 60 seconds performance
---------------------20secounds INTERVAL REST--------------------
or preparation for next abs workout
4. Knee Crunches (1minute, 1repetition)
-1st rep 60 seconds performance
----------------30secounds INTERVAL REST-----------------
or preparation for next muscle part workout
6. LEGS (4 minutes, 4exercises)
1. Donkey Kicks (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
---------------------20secounds INTERVAL REST---------------------
or preparation for next legs workout
2. Squats (2minutes, 2repetitions)
-1st rep 50 seconds performance
20 seconds ISO Hold
-2nd rep 50 seconds performance
----------------30secounds INTERVAL REST-----------------
or preparation for COOLDOWN
III.COOL-DOWN (5minutes)
SUMMARY: 1 minute INTERVAL REST before and after the
THE MAIN WORKOUT will have 4 minutes main workout
each muscle part, before repetition on a specific exercise,
there will have 20 second “ISO Hold” MAIN WORKOUT
- What is an Isometric Hold? An isometric
6 muscles part (4minutes each)
sometimes called an "Iso hold". Iso Hold is when a muscle
contracts but, there is no change in its length.
24 minutes all in performance
with 350 seconds or
6 minutes INTERVAL REST
Overall;
5 minutes WARM-UP TOTAL OF 40+minutes of STRENGTH TRAINING
5 minutes COOLDOWN WORKOUT

III. COOLDOWN
A cooldown, also known as a cool-down, is a period of gradually decreasing intensity following a
workout or physical activity. Its purpose is to allow the body to gradually transition from a state of
heightened exertion back to a state of rest or normal activity. A cooldown typically includes light
aerobic exercise, stretching, and relaxation techniques. It helps to reduce the risk of injury, prevent
muscle soreness, promote recovery, and gradually lower heart rate and body temperature. Cooling
down also allows for the removal of metabolic waste products, such as lactic acid, from the
muscles.

STRECHINGS
1. HEAD
- Head Circles (16counts)
- Head R/L (16counts)
- Neck R/L & U/D (16counts)
2. SHOULDER Rotation (16counts)
3. ARMS Circles (16counts)
4. ARMS Stretching R/L & F/B (16counts)
5. BODY Bend R/L & F/B (16counts)
6. HIP Rotation Clockwise & Counterclockwise (16counts)
7. LEG Lunges F&B (16counts)
8. TOE F&B (16counts)
9. TOE Rotation Bend & Pointing (16counts)
10. March in Place (16counts)
 THE STRENGTH TRAINING WORKOUT
CHEST BACK
1. Floor Press 1. Bird Dog

2. Chest Shoulder Tap 2. Dead Bug

SHOULDER ARMS
1. Front Raise 1. Bicep Curl

2. Back Press
2. Lateral Dumbbell Raises
3. Reverse Fly 3. Heel Touches

4. Dumbbell Cross Jab 4. Knee Crunches

ABS
LEGS
1. Bear Hold
1. Donkey Kicks

2. Russian Twist
2. Squats