TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY

PHYSICAL EDUCATION DEPARTMENT

NAME: ______________________ SECTION & SCHEDULE: _____________ SEX: _______________

Week 5: Basic workout for Runners

MODULE 5 (40pts)
For this activity, you will perform the following exercise involved in this basic workout for
runners during our online conference. The following exercise aims to improve the leg and core
strength.
Basic workout for Runners
Each exercise will be performed in 40 seconds (work) with 15 seconds (rest) interval in between of each
exercise for 3 sets. There will be 1 minute rest in between of each set.

Put a check mark on the table once done demonstrating the exercise within the given time during the
online conference and X if not able to accomplish the exercise.
Note: include this as one of your physical activity on your journal for week 5
Resting Heart rate: Working Heart Rate:
Max. Heart Rate: % of Target HR of MHR:
Intensity Level:
Exercise Set 1 Set 2 Set 3
1. Bird dog core

2. Modified Burpees
3. Front Lunges
4. Side shuffles
5. Long Jump and Jog
backwards
6. Jump Squats
In case that you will not be able to open your camera during the online conference, recorded video of the
demonstration of week 5 will be required to submit also.

Just paste the link here: