ASSIGNMENT IN P.

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QUEENIE BETASA TS11A1

HAND CROSSOVER

The hand crossover stretches and warms up the upper chest and shoulders.The exercise is used as
a dynamic exercise to prepare for physical activity. Stand tall with one arm down by your side with the
palm facing behind you and the other arm over your shoulder with the palm facing forward.

SQUAT JUMPS
is a powerful, exercise that strengthens your entire lower body and increases your heart rate for a
significant calorie burn. Squat Jumps target quads, hamstrings, glutes and calves while also toning the
ab and back muscles. ... In addition, jumps squat allow for better posture.

arm circles
This unintimidating warmup gets your blood moving and can help to build muscle tone in your
shoulders, triceps, and biceps.

High kness
High knees will boost your resting metabolism. It’s no secret that cardiovascular exercise plays an important
role in increasing your metabolic rate, speeding up weight loss. However, don’t neglect strength training.
 SPLIT SQUAT
Increasing unilateral development and performance of each leg will not only increase bilateral (two legs)
strength and performance, it can also minimize injury and overuse caused by one leg being more
developed than the other. Often, lifters and athletes have a dominant leg, which could lead to muscle
imbalances, movement compensation patterns, and overuse injury. Split squats are a great way to
address such issues and keep those imbalances to a minimum.

SIDE LUNGE
is a resistance exercise that can be used to help strengthen your lower body, including your:
quadriceps. hamstrings. glutes

KNEE HIGH
are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the
muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility. Because
of the many physical benefits, high-knees are incorporated into a wide variety of workouts

CHAIR POSE
Contrary to its name, Chair Pose is a strong, active pose that strengthens the ankles, thighs, and calves,
as well as the spine. Chair pose also promotes healthy feet and creates a stretch through the chest and
shoulders.
 STANDING OPPOSITE KNEE TO ELBOW

The knee to elbow is a full body exercise that tightens the core, strengthens the
glutes , and tone. This exercise helps to improve the posture , slims down the
waist and increases core strength and ability.

SHOULDER CIRCLES

Adding shoulder circle to your work out routine helps to warm up the shoulders,
arms, chest, and back. This is a great exercise to incorporate at the beginning of
an upper body workout to prevent injuries and prepare your body for strength
training.

INCLINE PUSH UP
The incline position primarily works your chest muscles, but you'll also need to engage your
core muscles to protect your back. While traditional pushups work your chest, arms, and
shoulders, incline pushups take some of the pressure off your arms and shoulders to give you a
solid chest workout.

JUMPING JACKS
Jumping jacks are an efficient total-body workout that you can do almost anywhere.
This exercise is part of what's called plyometrics, or jump training. Plyometrics is a combination of
aerobic exercise and resistance work. This type of exercise works your heart, lungs, and muscles
at the same time
 CURL UPS
Situps work the rectus abdominis, transverse abdominis, and obliques in addition to your hip
flexors, chest, and neck. It is Core strength is one of the biggest motivators for doing situps. By
strengthening, tightening, and toning your core, you reduce your risk of back pain and injuries.

TRICEP DIPS

Weighted dips are an advanced variation of the chest dip exercise that works your triceps, chest,

shoulders, and arm muscles. When done correctly, weighted dips can add muscle mass to your

upper body. This exercise can also help build your strength for other exercises like bench presses.

PUSH UPS
Traditional pushups are beneficial for building upper body strength. They work the triceps,
pectoral muscles, and shoulders. When done with proper form, they can also strengthen the
lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and
effective exercise for building strength