What type of workout are we going to do today?

 We are going to do a beginner workout first.

Why beginner workout first?

 Maybe some of us does not do workout or exercise, also starting in advance
workout might be hard for your due to some advance workout needs lots of
stamina.
 Workout gives some benefits such as it boosts your stamina, prevent some
diseases, and it reverses depression.

How many muscles are in our body?

There are over 650 muscles in our body. But in this program, I will give you are the
muscles that will be affected throughout this program.
This Body Diagrams shows you the difference between the male and female.
This a Diagram of Quadriceps
Quadriceps covers your whole front of your thighs.
It has four parts: Vastus lateralis, Rectus femoris, Vastus medialis and Vastus
intermedius.
It is a large muscle group that includes the four prevailing muscles on the front of the
thigh. It is the great extensor muscle of the knee, forming a large fleshy mass which
covers the front and sides of the femur
This is a Hamstrings Diagram.
This the opposite side of Quadriceps it covers your whole back of your thighs.
It has three parts: Semitendinosus, Semimembranosus and Biceps Femoris.
It is a group of muscles and their tendons at the rear of the upper leg. They include
the biceps femoris, semitendinosus, and semimembranosus. The hamstrings flex
the knee joint and extend the thigh to the back side of the body. They are used in
walking, running, and many other physical activities.
The glutes are what we call the butt or buttocks.
The three players that make up your glutes are the gluteus maximus, gluteus
medius, and the gluteus minimus. The maximus is pretty much the M.V.P. It creates
the shape of your butt and works anytime you raise your thigh to the side, rotate
your leg, or thrust your hips forward.
This is a Abdominal Diagram
It is located between the ribs and the pelvis on the front of the body.
The abdominal muscles support the trunk, allow movement, and hold organs in
place by regulating internal abdominal pressure.
It consists of two parts the: Transverse Abdominus and Rectus Abdominus.
This is Diagram shows you the calves.
The back portion of the lower leg in human anatomy. The muscles within
the calf correspond to the posterior compartment of the leg. The two largest muscles
within this compartment are known together as the calf muscle and attach to the
heel via the Achilles tendon.
First before doing our workout or exercise we must stretch first.
Why do we need to stretch before workout or exercise?
Because doing a workout or exercise without stretching can cause you
injuries due to the part of the muscle not warmed up or prepared.
1st DAY
Now we are ready to workout.
Now in workout or exercise each workout contains 3 sets; you should rest for 3-5
minutes.
Make sure you are wearing proper clothes and shoes.
I. Bodyweight squats.
20 rep = 30 sec rest

II.  Push-ups. – 10 reps = 1-2 min

 Steps on how to do push ups.
A. STEPS:
B. Get down on all fours, placing your hands slightly wider than your shoulders.
C. Straighten your arms and legs.
D. Lower your body until your chest nearly touches the floor.
E. Pause, then push yourself back up.
F. Repeat.

*Note female pushup is different from male pushup. *

 * Same steps but the female pushup is on bended knees. *
III. Walking lunges (each leg).
10 reps = 1-2 min

Steps:
o Take a large step forward with your right foot lowering and bending your
left to a 90 degrees angle so that your right foot ends up in 90 degrees
also.
IV. Plank.
15 seconds = 20 rest
V. Dumbbell rows
10 rep = 1-2 min
You can use a water jug
Suggested weight is 2 to 5 pounds

Step 1 Stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend
the knees slightly and bend over at the waist with your back straight.
 Let dumbbells hand in front of the body with arms fully extended. Step 2 Contract your
back, bend the arms, and pull both dumbbells up to your ribcage.

VI. Jumping Jacks.

30 rep = 1 – 2 min
1. STEPS:
2. Stand upright with your legs together, arms at your sides.
3. Bend your knees slightly and jump into the air.
4. As you jump, spread your legs to be about shoulder-width apart. Stretch your
arms out and over your head.
5. Jump back to starting position.
6. Repeat.

Resources:
1 & 2 body diagram
1. https://www.pinterest.ph/pin/575264552385694299/
2. https://www.pinterest.ph/pin/111886371972424400/

Quadriceps
https://www.dreamstime.com/illustration/quadriceps.html

Hamstrings
https://orthoinfo.aaos.org/en/diseases--conditions/hamstring-muscle-injuries

glutes
https://www.yogajournal.com/teach/yoga-anatomy-get-to-know-your-glutes
abdominals
https://www.pinterest.ph/pin/349591989794992182/

calves
https://www.mountainpeakfitness.com/blog/calf-achilles-lower-leg-silas

squats:
https://www.youtube.com/watch?v=xKhd9MXTUzY

push ups
female
https://activemomsclub.com/fitness-tips/perfect-push-ups-common-mistakes-
how-to-fix-them/
male
https://medium.com/@ryanwalseth/perfect-your-push-ups-1c9eb0200396

lunges
https://www.verywellfit.com/how-to-lunge-variations-modifications-and-
mistakes-1231320

dumbbell
https://www.crossfit.com/200417?topicId=mainsite.20200417

jumping jacks
https://www.pinterest.ph/pin/668573507152055740/
 2nd Day

Reminder: Same stretching and must wear proper clothes and shoes.
Each workout contains 3 sets; you should rest for 3-5 minutes.

I. Bridge
10 rep = 1 - 2 min rest

1. Lie on your back with your knees bent, feet flat on the floor, and your arms
extended by your sides.

2. Pushing through your feet and bracing your core, raise your bottom off the
ground until your hips are fully extended, squeezing your glutes at the top.

3. Slowly return to the starting position and repeat.

II. Chair squats

12-15 reps = 1-2 min rest

1. Stand in front of the chair with your feet shoulder-width apart, toes pointed
slightly out.

2. Hinging at your hips and bending your knees, lower back and down until your
bottom touches the chair, allowing your arms to extend out in front of you.
 3. Push up through your heels and return to the starting position.

III. Knee Pushup

20-25 reps = 1-2 min rest
 1. Get into a high plank position from your knees.

2. Maintaining a straight line from your head to your knees, bend your elbows to
lower yourself down to the ground. Keep your elbows at a 45-degree angle.

3. Push back up to start.

IV. Straight leg donkey kick

15 – 20 reps = 1 – 2 min rest

1. Get on all fours, with your hands aligned with your shoulders and your knees
aligned with your hips.

2. Keeping your back straight, push your right foot out to the imaginary wall behind
you while keeping your leg straight.

3. Your foot should remain flexed (toes pointing down to the floor) throughout. Take
care to keep your hips square to the ground. Squeeze your buttocks at the top.
 4. Return to the starting position. Repeat for the desired number of reps. Repeat on
the other leg.

V. Side - lying hip abduction

8- 12 reps = 1-2 min rest
 1. Lie on your left side, with your left leg straight, right leg straight, and right foot
resting on the ground.

2. Lift your right leg up, maintaining the position of your body. Make sure your hips
do not open up.

3. Return to the start position. Repeat for the desired number of reps, then do the
other side.

VI. Bicycle crunch

12 – 20 rep = 30 sec

1. Lie on your back and bring your legs to a tabletop position. Bend your elbows
and put your hands behind your head.

2. Crunch up and bring your right elbow to your left knee, straightening your right
leg.

3. Release the crunch slightly. Bend your right leg and straighten your left leg, then
bring your left elbow to your right knee.
4. Repeat for the desired number of reps.

Reference:
https://www.healthline.com/health/fitness-exercise/at-home-
workouts#intermediate-routine

Bridge pose
https://www.gaia.com/article/setu-bandhasana-bridge-pose

Chair squats
https://www.workingmother.com/11-quick-chair-exercises-that-work-as-well-as-
going-to-gym

Knee Pushups
https://breakingmuscle.com/fitness/why-knee-push-ups-wont-make-you-any-
stronger

Straight leg donkey kick

https://www.spotebi.com/exercise-guide/donkey-kicks/

Side-lying hip abduction

https://www.shape.com/fitness/workouts/6-moves-slimmer-hips-and-thighs

Bicycle crunch
https://www.spotebi.com/exercise-guide/bicycle-crunches/
 3rd DAY
Reminder = Same warmup or stretching
Each workout contains 3 sets; you should rest for 3-5 minutes.
I. Reverse Lunges
6 reps per leg = 1-2 min rest

Steps:

Stand with your feet hip-width apart. Take a long step back — so your knees
make two 90-degree angles at the bottom — and pull yourself back up with your
 forward leg. Start without dumbbells and advance to dumbbells or a barbell in
either the back squat or front squat position.

II. Lateral split squats

6 reps per side = 1-2 min rest

Steps:
Start with a very wide stance and your feet straight. Sit back into one hip and
push that knee out. Repeat on the other side.

III. Jack knife Crunch

10 – 12 rep = 1-2 min rest
 1. Lie flat on an exercise mat, extending your arms straight back behind your head.
2. Fully extend your legs also. This is the start position.
3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed
jackknife position. Exhale as you do this.
4. At this point, your legs should remain fully extended at between 35-45 degrees from the
floor.
5. Your arms should be fully extended, parallel to your legs.
6. Your upper body should be raised off the floor.
7. Return to the start position by lowering your arms and legs back to the floor, exhaling as
you do so.
8. Repeat.

IV. Mountain Climbers

8 – 10 = 1-2 min rest
 Get into a pushup position. Keep your core tight and run as fast as you can while
driving your knees to your chest. Do not let your hips rise; keep them at the same
height as when you started.

V. Reverse crunch
8 – 10 reps = 1-2 min rest

Start lying down with your arms by your sides. Raise your legs so your thighs are
perpendicular to the floor and your knees are bent at a 90° angle. Breathe out and
contract your abs to bring your knees up towards your chest and raise your hips off the
floor. Hold for a beat in this position, then slowly lower your legs back to the starting
position.

Moving slowly with complete control is key to the reverse crunch. This keeps the abs
under tension for a longer period and prevents you from putting strain on your lower
back, which can happen if you rush the reps. If you are arching your lower back when
lowering your legs, that’s a sign you’re not moving in a controlled fashion.
Reference:

https://blog.myfitnesspal.com/10-minute-no-equipment-total-body-workout/

Reverse lunges
https://antoniostraining.com/2014/05/what-are-the-different-types-of-lunges/

Lateral Split Squats

https://theskimonster.com/blog/posts/ski-workouts-a-proper-strength-training-
routine/

Jack knife crunch

https://workoutlabs.com/exercise-guide/jackknife-sit-up-crunch-toe-touches/

Mountain Climber
https://www.spotebi.com/exercise-guide/mountain-climbers/

Reverse crunch
https://www.youtube.com/watch?v=gAyTBB4lm3I
https://www.coachmag.co.uk/abs-exercises/7790/how-to-do-the-reverse-crunch