Joshua Topacio

10 Basic Exercise
1. Jumping Jacks – Cardiovascular Endurance
 Triceps-antagonist
 Biceps-agonist
 Abduction and Adduction
2. Jog in place- Cardiovascular Endurance
 Tibialis anterior-agonist
 Gastrocnemius- antagonist
 Flexion and extension
3. Squats – Muscular Strength
 Hamstring-antagonist
 Quadriceps- agonist
 Dorsiflexion
4. Standing toe reach- Muscular strength and Flexibility
 Triceps-antagonist
 Biceps-agonist
 Flexion
5. Deep side squat- Muscular Strength
 Hamstring-antagonist
 Quadriceps- agonist
 Dorsiflexion and Flexion
6. High knee- Muscular Strength
 Hamstring-antagonist
 Quadriceps- agonist
 Medial rotation
7. Air punch- muscular strength
 Deltoids-agonist
 Latissimus Doral-antagonist
 Flexion and extension
8. Back turns- Flexibility
 Triceps-antagonist
 Biceps-agonist
 Flexion and extension
9. Side bends - Flexibility
 Deltoids-agonist
  Latissimus Doral-antagonist
 Flexion and extension
10. Ski hops – Cardiovascular endurance
 Hamstring-antagonist
 Quadriceps- agonist
 Lateral rotation