TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY

PHYSICAL EDUCATION DEPARTMENT

NAME:BONTO, SEPTEMBERLIAM WILLMAR SECTION & SCHEDULE: PE 002-IS12S1 INSTRUCTOR: Ms. Olga G. Parco

Activity: DIY Circuit Training:

MODULE 3 (30 pts)
(on-cam physical activities)
For this activity, you will perform the following exercise involved in this circuit training during our online conference
using the materials available at home.

These following upper body and core exercises will be performed in 2 sets. Each exercise must be done
in 40 seconds with 20 seconds rest in between of each exercise and 1 min rest in between of each set
with the aid of available materials/equipment at home.
Put a check mark on the table once done demonstrating the exercise within the given time during the
online conference and X if not
DIY Circuit Training: Towel workouts
Resting Heart rate: 64 Working Heart Rate: 96
Max. Heart Rate: 202 % of Target HR of MHR: 48%
Intensity Level: Moderate Intensity
Exercise Set 1 Set 2
1. Shoulder pass through ✓ ✓

2. Oblique extension ✓ ✓
(20 sec to R and another 20
sec to L)
3. Arm extended rotation ✓ ✓
+oblique extension
(20 sec to R and another 20
sec to L)
4. Lunge and Twist ✓ ✓
(Alternate)
5. Mountain climbers ✓ ✓
DIY Circuit Training: Bottle workouts
Resting Heart rate: 72 Working Heart Rate: 100
Max. Heart Rate: 202 % of Target HR of MHR: 50%
Intensity Level: Moderate Intensity
Exercise Set 1 Set 2
1. Bicep curl to shoulder press ✓ ✓

2. Triceps Kickbacks ✓ ✓

3. Thrusters/squats with ✓ ✓
bottles
4. Russian Twist ✓ ✓

5. Glute Bridge ✓ ✓

In case that you will not be able to open your camera during the online conference, recorded video of
the demonstration of act 3.1 will be required to submit also.
Just paste the link here: https://drive.google.com/folderview?id=18HvweeqiR2bE_-HYRwXz_HzECBpiXdMo