FITNESS ACTIVITIES

YOU WILL IMPROVE YOUR QUALITY OF LIFE, HEALTH

AND DAILY ENERGY

DOCENTE: KATERIN BOHORQUEZ

ALUMNOS: BETANCOUR SAÑUDO GUSTAVO GÓMEZ CANTOR MILLER
GÓMEZ PUENTES GABRIEL GÓMEZ ROSERO DIEGO
GUERRA ALVARADO ADRIAN LOAIZA ZAPATA ROSIBEL
REMEMBER THAT BEFORE STARTING A GOOD
EXERCISE WE MUST DO THE STRETCHING AND
JOINT MOVEMENT TO WARM UP
 PUSHUPS
• 1. BEGIN EXERCISE ON HANDS AND FEET
• 2. BY BENDING THE ARMS, SLOWLY LOWER YOURSELF
TOWARDS THE GROUND UNTIL YOUR ARMS ARE AT 90 DEGREES
• 3. PUSH THROUGH YOUR WHOLE HAND TO EXTEND BACK TO
THE STARTING POSITION BEFORE REPEATING THE MOVEMENT

SETS 4
REPS 8
 PLANK
1. Begin exercise with forearms and feet on the ground, ensuring that
you are pushing through your shoulders with your core activated
and your glutes squeezed
2. Hold this position for the suggested amount of time

SETS 4
REPS TIME 45 SECONDS
 SQUAT JUMPS
• 1. BEGIN THE EXERCISE WITH YOUR FEET SLIGHTLY WIDER THAN HIP-WIDTH
• 2. SQUAT DOWN UNTIL YOUR THIGHS ARE PARALLEL TO THE GROUND
• 3. EXPLOSIVELY JUMP AS HIGH AS POSSIBLE WHILE MAINTAINING BODY
TENSION
• 4. CONTROL YOUR LANDING WHILST MAINTAINING MOMENTUM, AND REPEAT

SETS 4
REPS 12
 FLUTTER KICKS
• 1. LAY DOWN ON YOUR BACK, WITH YOUR FEET SLIGHTLY
RAISED AND HANDS BESIDE YOUR HIPS
• 2. COMPLETE THE MOVEMENT BY QUICKLY ALTERNATING YOUR
LEGS, BUT MAINTAINING CONTROL AND TENSION THROUGHOUT
THE EXERCISE
• 3. DO NOT REST IN BETWEEN REPS

SETS 4
REPS 40 EACH SIDE
 SUPERMANS
• 1. BEGIN LYING FLAT ON YOUR STOMACH WITH ARMS AND LEGS
STRETCHED OUT STRAIGHT
• 2. SQUEEZE YOUR GLUTES, THEN WHILE KEEPING YOUR ARMS
AND LEGS STRAIGHT, LIFT THEM AS HIGH AS POSSIBLE - HOLD
THIS POSITION FOR
• 2 SECONDS AND LOWER THEN REPEAT
• 3. ENSURE YOU KEEP YOUR GLUTES SQUEEZED, CORE ENGAGED
AND ARMS BY YOUR EARS THE WHOLE TIME

SETS 4
REPS 10
 TUCK UPS
• 1. START IN THE DISH HOLD SHAPE WITH ARMS STRAIGHT IN
FRONT OF YOU
• 2. USING YOUR ABS, LIFT YOUR CHEST AND KNEES
SIMULTANEOUSLY SO THAT YOU ARE ALMOST IN A TUCK SHAPE
• 3. SLOWLY LOWER TO THE DISH SHAPE AND HOLD FOR 1
SECOND BEFORE STARTING THE NEXT REP
• 4. MAKE THE TUCK UP AS SMOOTH AS POSSIBLE TO MAXIMIZE
CORE ENGAGEMENT

SETS 3
REPS 12