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
MUSC
LE
WARM UP – CARDIO EXERCISES
Reps/set/time Reps/set/time Reps/set/time Reps/set/time
Arm Biceps 10 reps REST 10 reps REST 10 reps REST 10 reps
Circles and forward and DAY forward and DAY forward and DAY forward and
Triceps backward/1 backward/1 backward/1 backward/1
Muscles set/ 20 set/ 30 set/ 30 set/ 30
seconds seconds seconds seconds
Arm Biceps 10 rep/ 2 set/ 1 rep/ 1 set/ 1 rep/ 1 set/ 1 rep/ 1 set/
Swing Muscles 20 seconds 20 seconds 20 seconds 20 seconds
and Pull
Lateral Quadric 10 reps/ 2 10 reps/ 2 10 reps/ 2 10 reps/ 2
Steps + eps, sets/ 20 sets/ 30 sets/ 30 sets/ 30
Pulls Glutes, seconds seconds seconds seconds
Hamstri
ngs,
Calves,
and
Abdomi
nal
Muscles
High Quadric 10 reps each 10 reps/ 1 set/ 10 reps/ 1 set/ 10 reps/ 1 set/
Knees eps, knee/ 1 set/ 20 seconds 20 seconds 20 seconds
Twist Glutes, 20 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 seconds 20 seconds 20 seconds
Back 20 seconds
Muscles
,
Quadric
eps,
Hamstri
ng, and
Calves
High Quadric 1 rep/ 1 set/ 1 rep/ 1 set/ 1 rep/ 1 set/ 1 rep/ 1 set/
Knees eps 20 seconds 20 seconds 20 seconds 20 seconds
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 Jog in Leg 1 rep/ 1 set/ 1 rep/ 1 set/ 1 rep/ 1 set/ 1 rep/ 1 set/
Place Muscles 10 seconds 10 seconds 10 seconds 10 seconds
PROPER EXERCISE - RESISTANCE/STRENGTHENING EXERCISES
Chair Core 10 reps/ 2 10 reps/ 2 10 reps/ 2 10 reps/ 2
Leg Muscles sets/ 40 sets/ 40 sets/ 40 sets/ 40
Squats and seconds seconds seconds seconds
Lower
Body
Muscles
Wood Oblique 10 reps each 10 reps each 10 reps each 10 reps each
Chop Muscles side/ 2 sets/ side/ 2 sets/ side/ 2 sets/ side/ 2 sets/
40 seconds 40 seconds 40 seconds 40 seconds
Rotating Abdomi 10 reps each 10 reps each 10 reps each 10 reps each
Knee nal knee/ 3 sets/ knee/ 3 sets/ knee/ 3 sets/ knee/ 3 sets/
Lift Muscles 60 seconds 60 seconds 60 seconds 60 seconds
and Leg
Muscles
Lunge Biceps, 10 reps/ 2 10 reps/ 2 10 reps/ 2 10 reps/ 2
with Glutes, sets/ 30 sets/ 30 sets/ 30 sets/ 30
Bicep Hamstri seconds seconds seconds seconds
Curl ng, Hip
Muscles
,
Forear
m
Muscles
, and
Upper
Leg
Muscles
Side Quadric 10 reps/ 2 10 reps/ 2 10 reps/ 2 10 reps/ 2
Lunges eps, sets/ 20 sets/ 20 sets/ 20 sets/ 20
Hamstri seconds seconds seconds seconds
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 15 reps/ 2 15 reps/ 2 15 reps/ 2
Jack Quadric sets/ 30 sets/ 30 sets/ 30 sets/ 30
eps, and seconds seconds seconds seconds
hip
flexor
COOLING DOWN – FLEXIBILITY EXERCISE
Mountai Knee 1 rep/ 2 sets/ REST 1 rep/ 2 sets/ REST 1 rep/ 2 sets/ REST 1 rep/ 2 sets/
n Pose Muscles 5 seconds DAY 5 seconds DAY 5 seconds DAY 5 seconds
, Thigh
Muscles
, and
Ankle
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
 Muscles
Forward Hip 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/
Fold Muscles 15 seconds 15 seconds 15 seconds 15 seconds
,
Hamstri
ngs, and
Lower
Back
Muscles
Halfway Hamstri 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/
Lift ngs, 15 seconds 15 seconds 15 seconds 15 seconds
Upper
Back
Muscles
Low Shoulde 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/
Plank r 15 seconds 15 seconds 15 seconds 15 seconds
Muscles
, Back
Muscles
, Arm
Muscles
, and
Core
Muscles
Cobra Hamstri 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/
ngs, 20 seconds 20 seconds 20 seconds 20 seconds
Triceps,
and
Upper
Back
Muscles
Downwa Hip 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/ 1 rep/ 4 sets/
rd Muscles 35 seconds 35 seconds 35 seconds 35 seconds
Facing ,
Dog Hamstri
ngs, and
Calves
Chair Abdomi 1 rep/ 2 sets/ 1 rep/ 2 sets/ 1 rep/ 2 sets/ 1 rep/ 2 sets/
Pose nal 10 seconds 10 seconds 10 seconds 10 seconds
muscles
,
Shoulde
r
Muscles
, Knees
Muscles
, and
Ankle
Muscles
Warrior Legs 1 rep/ 2 sets/ 1 rep/ 2 sets/ 1 rep/ 2 sets/ 1 rep/ 2 sets/
1 and 10 seconds 10 seconds 10 seconds 10 seconds
Upper
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
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. 4