ONE HOUR FITNESS COMPLETE WORKOUT

(DAY ONE)

Workout Duration: 60 minutes (one hour)

Focus Aspects: As for whole body; but mostly on the core muscles
Areas to Improve: Strength, Flexibility, Endurance
Target Population: People with bloated stomachs, ages 12 27 years old
Required Number of People: one
Materials: Yoga mat or any comfortable mats to lie
Notes: 10 second rest is recommended before proceeding to the next activities

THE WARM-UP (5 MINUTES)

this part focuses to boost up your heart rate
and core temperature gradually
1. Left to Right Torso and Waist Swing (30 seconds)
-extend arms sideward
-place palms at top of each other with elbows pointing to opposite
directions
-sway the arms with the waist to sides left to right
2. Torso Swing + Knee Pulls (30 seconds)
-extend arms sideward
-place palms at top of each other with elbows pointing to opposite
directions
-sway the arms with the waist to sides left to right
- after a full swing from left to right, pull left knee upward
-after a full swing from left to right, pull right knee upward
3. Jog in place (16 seconds)
-do jogging motions without moving into your place
4. Jumping Jacks (16 seconds)
-jump up and down in place
-while completing an upward motion, extend arms upward fully
5. Circle Taps (45 seconds)
-extend arms fully upward
-create a circular motion from the top to the bottom
-while reaching for the bottom, touch your squared-up foot toes or
the floor
-continue the circular motion
6. Arm-High Knee Pulls (1 minute)
-extend arms upward with a 45-degree angle with respect to
shoulders
-pull the left elbows to right knee with meeting motion, vice versa
7. Buttock Kicks (45 seconds)
-jog while exaggerating your feet to almost hit your but at the back
 THE MAIN EXERCISE (50 MINUTES)
this part focuses to burn up excessive calories to pave way for
firmer core muscles
1. Leg Raise Cycles (6 minutes, breaks in between 30 secs )
-lie down parallel to the ground
-raise both feet high while doing some cycling motion
-lie flat at first, then suddenly raise your back after couples of reps
2. The Mountain Climber (6 minutes, breaks in between 30 secs)
-start with a position like a runner in a starting position before race
(right foot forward, left foot extended backward, palms flat to the
ground, straight back)
-switch foot positions
-rise up, with the motion of the backward foot pulling its knee
upward too
-back to square one and do reps
3. Jumping Jacks + High Kicks (6 minutes, breaks between 30 secs)
- do two jumping jacks with arms extended at 45 degree angle
- do a high leg kick with right foot first
-repeat step one
-do a high leg kick with the left foot
4. Toe Tap Crunches (10 minutes, breaks between 30 secs)
-lie with back flat on ground; legs are raise such that the foot to
knee bend in a 90-degree angle
-tap the floor with one toe at a time; motion should only come from
he hip to joint area and not from the lower part of the leg
-while doing a tap downward, slowly pull up your torso to do
crunches
-after the first half, do some variations like extending arms while
pulling
5. Switchfoot Burpees (10 minutes, breaks between 30 secs)
-shift feet back and forth (motion like of leg raise cycles)
-drop palms parallel to ground (like picking an object)
-spring foot from squared position to a laid to back position
-spring for former position to go back to squared feet position
-pull right up and back to step one
6. Hip-Plank Tapos
-position yourself in a planking position state
-on right leg, slide it to the right and go back to its original position
-on left leg, slide it to the left and go back to original position
ONE HOUR FITNESS COMPLETE WORKOUT
(DAY TWO)
THE WARM-UP (5 MINUTES)
this part focuses to boost up your heart rate
and core temperature gradually
2. Left to Right Torso and Waist Swing (30 seconds)
-extend arms sideward
-place palms at top of each other with elbows pointing to opposite
directions
-sway the arms with the waist to sides left to right
2. Torso Swing + Knee Pulls (30 seconds)
-extend arms sideward
-place palms at top of each other with elbows pointing to opposite
directions
-sway the arms with the waist to sides left to right
- after a full swing from left to right, pull left knee upward
-after a full swing from left to right, pull right knee upward
3. Jog in place (16 seconds)
-do jogging motions without moving into your place
4. Jumping Jacks (16 seconds)
-jump up and down in place
-while completing an upward motion, extend arms upward fully
5. Circle Taps (45 seconds)
-extend arms fully upward
-create a circular motion from the top to the bottom
-while reaching for the bottom, touch your squared-up foot toes or
the floor
-continue the circular motion
6. Arm-High Knee Pulls (1 minute)
-extend arms upward with a 45-degree angle with respect to
shoulders
-pull the left elbows to right knee with meeting motion, vice versa
7. Buttock Kicks (45 seconds)
-jog while exaggerating your feet to almost hit your but at the back
 THE MAIN EXERCISE (50 MINUTES)
this part focuses to burn up excessive calories to pave way for
flexible lower muscles and coordination of cores

1. Walk-Down Planking (6 minutes, breaks in between 30 secs )

-tap heels two times by jumping and clapping the sides of feet to
each other
-push down body, crawl hands towards plank position
-push yourself up, going to an upright position after
-repeat
2. Side-Plank Toe Touch (6 minutes, breaks in between 30 secs)
-plank in a sideward position, where right hand serves as anchor
and left hand as waiting hand
-swing left foot to reach the waiting hand
-do variations like changing anchor and waiting hands
3. Jumping Jacks + High Kicks (6 minutes, breaks between 30 secs)
- do two jumping jacks with arms extended at 45 degree angle
- do a high leg kick with right foot first
-repeat step one
-do a high leg kick with the left foot
4. Taekwondo Knees + Floor Tap (10 minutes, breaks between 30 secs)
-do atleast 4 high knees in position
-tap the floor with palms flat on ground
5. Bunny Jump + Back Hops (10 minutes, breaks between 30 secs)
-square up and prepare for a long jump
-after landing, hop 3 or 4 steps back to your original position
-do reps
6. Twisting Tops (10 minutes, breaks between 30 seconds)
-sit on the mat or floor in a position ready for a crunch
-start to twist side to side torso and waist
ONE HOUR FITNESS COMPLETE WORKOUT
(DAY THREE)
THE WARM-UP (5 MINUTES)
this part focuses to boost up your heart rate
and core temperature gradually
3. Left to Right Torso and Waist Swing (30 seconds)
-extend arms sideward
-place palms at top of each other with elbows pointing to opposite
directions
-sway the arms with the waist to sides left to right
2. Torso Swing + Knee Pulls (30 seconds)
-extend arms sideward
-place palms at top of each other with elbows pointing to opposite
directions
-sway the arms with the waist to sides left to right
- after a full swing from left to right, pull left knee upward
-after a full swing from left to right, pull right knee upward
3. Jog in place (16 seconds)
-do jogging motions without moving into your place
4. Jumping Jacks (16 seconds)
-jump up and down in place
-while completing an upward motion, extend arms upward fully
5. Circle Taps (45 seconds)
-extend arms fully upward
-create a circular motion from the top to the bottom
-while reaching for the bottom, touch your squared-up foot toes or
the floor
-continue the circular motion
6. Arm-High Knee Pulls (1 minute)
-extend arms upward with a 45-degree angle with respect to
shoulders
-pull the left elbows to right knee with meeting motion, vice versa
7. Buttock Kicks (45 seconds)
-jog while exaggerating your feet to almost hit your but at the back
 THE MAIN EXERCISE (50 MINUTES)
this part focuses to burn up excessive calories to pave way for agility
and faster change of paces

1. Cone Taps (6 minutes, breaks in between 30 secs )

-square up your body with chest perpendicular to the ground
-from the center, tap to an imaginary cone on your side, then to the
other three sides, forming a diamond
-make sure that your lateral movements are steady and erect
2. Touches +Jackknives (6 minutes, breaks in between 30 secs)
-lie in a position where back is touching the floor flat
-raise your feet up high the air with straight momentum
-while raising, reach out to tap the toes of your feet (4 reps)
-while raising the left foot, tap with the right hand and alternatingly,
forming scissor-like or jack knife movements.
3. Waving Pulse (6 minutes, breaks between 30 secs)
-lie flat on the ground, where chest and stomach hit the floor flatly
-stretch out feet and arms
-do swimming motions with left foot and right hand, and vice versa
(simply raise your partner hand and foot and change after 4 counts)
4. Squat Pops (10 minutes, breaks between 30 secs)
-pop feet away from each other, 2 shoulders apart
-with this motion, tap the ground with palms flat
-gradually hop the feet together, sprint up to your erect position
5. Lateral Slides (10 minutes, breaks between 30 secs)
-slide laterally from sides to side
-in doing reps of this, make sure to stay perpendicular to the ground
with chin raising high
6. Cross-leg motion (10 minutes, breaks between 30 secs)
-while sliding to left or right, simply pull front foot to back and back
foot to front, repeat until each ends are met
-make sure that the feet cross like pretzels
THREE-DAY COMPLETE
FITNESS WORKOUT

Quimo, Ryan Joseph D.C.

11 STEM A-13
PHYSICAL EDUCATION HS001