Antonio, Gichelle Mae V.
7855 FIT CS – M 10:00 – 12:00 - BSAc 1
I. Fitness Goal: To improve my flexibility and balance so that my joints will increase its integrity in order to avoid joints injuries, muscle tears and
broken bones. Also, I want to boost and build my endurance and stamina to have resistance in high intensity trainings and exercises.
Rest day: Tuesday, Thursday and Sunday
Day Monday
- Neck rotation (8 seconds)
- Side bends (16 seconds)
Warm-up - Mid back turns (16 seconds)
- Chest expansions (16 seconds)
- Raised arm circles (16 seconds)
- Wide arm circles (16 seconds)
- Hip rotation (16 seconds)
- Wrist and ankle stretch (16 seconds)
- Light low front snap kicks (16 seconds)
- Jogging (3 mins x 2 sets)
Workout - Jump rope (3 mins x 2 sets)
proper - Push-ups (12x/2 sets)
- Jump squats (12x/2 sets)
- High knees (2 mins x 2 sets)
- Lunges (12x/2 sets)
- Wall sit (12x/2 sets)
- Flutter kicks (12x/2 sets)
- Step up (2 mins/1 set)
- Burpees (12x/2 sets)
- Elbow plank hold (45 seconds/2 sets)
- Bicycle crunches (45 seconds x 2 sets)
- Knee to chest stretch (16 seconds)
Cool - Cobra stretch (16 seconds)
down - Child’s pose (16 seconds)
- Hip flexor stretch (16 seconds)
- Lower back stretch (16 seconds)
Wednesday
- Neck rotation (8 seconds)
- Side bends (16 seconds)
- Mid back turns (16 seconds)
- Chest expansions (16 seconds)
- Raised arm circles (16 seconds)
- Wide arm circles (16 seconds)
- Hip rotation (16 seconds)
- Wrist and ankle stretch (16 seconds)
- Light low front snap kicks (16 seconds)
- Jogging (3 mins x 3 sets)
- Quick feet (3 mins x 3 sets)
- Push-ups (12x/2 sets)
- Jump squats (12x/2 sets)
- High knees (2 mins x 2 sets)
- Leg raises (12x/2 sets)
- Wall sit (12x/2 sets)
- Butt kicks (60 seconds/3 sets)
- Step up (2 mins/1 set)
- Burpees (12x/2 sets)
- Plank rotation (45 seconds/2 sets)
- Scissor skier (45 seconds x 3 sets)
- Knee to chest stretch (16 seconds)
- Cobra stretch (16 seconds)
- Child’s pose (16 seconds)
- Hip flexor stretch (16 seconds)
- Lower back stretch (16 seconds)
Friday
- Neck rotation (8 seconds)
- Side bends (16 seconds)
- Mid back turns (16 seconds)
- Chest expansions (16 seconds)
- Raised arm circles (16 seconds)
- Wide arm circles (16 seconds)
- Hip rotation (16 seconds)
- Wrist and ankle stretch (16 seconds)
- Light low front snap kicks (16 seconds)
- Jogging (4 mins x 3 sets)
- Jump rope (3 mins x 2 sets)
- Push-ups (15x/2 sets)
- Jump squats (15x/2 sets)
- High knees (2 mins x 3 sets)
- Lunges (15x/2 sets)
- Wall sit (15x/2 sets)
- Flutter kicks (12x/2 sets)
- Step up (2 mins/1 set)
- Squat kick back (12x/2 sets)
- Plank rotation (45 seconds/3 sets)
- Bicycle crunches (45 seconds x 3 sets)
- Knee to chest stretch (16 seconds)
- Cobra stretch (16 seconds)
- Child’s pose (16 seconds)
- Hip flexor stretch (16 seconds)
- Lower back stretch (16 seconds)
 Day Saturday

- Neck rotation (8 seconds)

- Side bends (16 seconds)
Warm-up - Mid back turns (16 seconds)
- Chest expansions (16 seconds)
- Raised arm circles (16 seconds)
- Wide arm circles (16 seconds)
- Hip rotation (16 seconds)
- Wrist and ankle stretch (16 seconds)
- Light low front snap kicks (16 seconds)

- Jogging (4 mins x 3 sets)

Workout - Jump rope (3 mins x 3 sets)
proper - Push-ups (20x/2 sets)
- Jump squats (15x/2 sets)
- High knees (2 mins x 2 sets)
- Leg raises (15x/2 sets)
- Wall sit (15x/3 sets)
- Flutter kicks (15x/2 sets)
- Step up (2 mins/2 sets)
- Squat kick back (12x/2 sets)
- Plank rotation (45 seconds/3 sets)
- Scissor skier (45 seconds x 3 sets)

- Knee to chest stretch (16 seconds)

Cool - Cobra stretch (16 seconds)
down - Child’s pose (16 seconds)
- Hip flexor stretch (16 seconds)
- Lower back stretch (16 seconds)

II. Essay
In the midst of this pandemic, the best thing I can do as a student is to abide our local government authorities. We endanger the entire society
when we endanger ourselves. Christian responsibility in this crisis demands our full adherence to every governmental measure calling for social
distancing, staying at home and limiting our travel for only the most essential needs. Let’s wash our hands regularly in order to prevent the spread
of virus and always remember that prevention is better than cure. Lastly, let us always pray because above all things, prayer is our best and powerful
armor against all evils and can save us from this COVID-19 pandemic.