Pepito, Christine Mae Bongo March 08, 2022

BSED English 1A PE 2

Activity #3 Warm-up and Cool-down Exercises

Direction: Perform the following exercises and capture your activity through pictures. (save a
copy of the activity to a separate sheet and compile for your portfolio)

Warm-up Exercises
Note: Your warm-up exercise will also depend on your training work-out. Practice the following
exercises until you perfectly execute each exercise. Start your number of repetitions with 8
counts each exercise or lower until you can increase from time to time. Always consider the
correct form in doing the exercises. 
 Head Bend
 Shoulder Stretch
 Arm Circles
 Side Bends (right arm and left arm alternately)
 Hip Rotation
 Knee Rotation
 Squats
 Leg Swing (right leg and left leg alternately)
 Lunges
 Dead bug Series
 Bird Dog Series
 Plank
 Butt kicks
 High knees
 Jumping Jacks

Cool-down Exercises
Note: You can use any of the different videos for cool-down or you can combine some of their
exercises.
https://www.youtube.com/watch?v=w7YFM3u-ni4
https://www.youtube.com/watch?v=3w1szPuqY8I
 https://www.youtube.com/watch?v=rpCt4ZRsn0Y
https://www.youtube.com/watch?v=NFS0U3X5Aco

Try to create your own sets of warm-up and cool down exercises based on the following
examples to be used in your exercise program.

Note:  Provide pictures as evidence of your activity and include the date you accomplished the
task.

Attach here: