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  • Pe and Health

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    MarkNico Deguzman
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    This document outlines a weekly exercise routine with workouts scheduled for different days and body parts. It includes the frequency, time, difficulty level and specific exercises for chest, abs, shoulders/back, legs and arms on Mondays, Tuesdays, Wednesdays, Thursdays and Fridays. Saturdays and Sundays are scheduled as rest days with no workouts. Each workout incorporates multiple exercises with 30 second rests between sets and includes stretching exercises at the end.

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    Original Title

    PE AND HEALTH

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    This document outlines a weekly exercise routine with workouts scheduled for different days and body parts. It includes the frequency, time, difficulty level and specific exercises for chest, abs, shoulders/back, legs and arms on Mondays, Tuesdays, Wednesdays, Thursdays and Fridays. Saturdays and Sundays are scheduled as rest days with no workouts. Each workout incorporates multiple exercises with 30 second rests between sets and includes stretching exercises at the end.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    22 views3 pages

    Pe and Health

    Uploaded by

    MarkNico Deguzman
    This document outlines a weekly exercise routine with workouts scheduled for different days and body parts. It includes the frequency, time, difficulty level and specific exercises for chest, abs, shoulders/back, legs and arms on Mondays, Tuesdays, Wednesdays, Thursdays and Fridays. Saturdays and Sundays are scheduled as rest days with no workouts. Each workout incorporates multiple exercises with 30 second rests between sets and includes stretching exercises at the end.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    FREQUENCY TIME TYPE ROUTINE

    MONDAY 1:00Pm – 1:30Pm (EASY) JUMPING JACKS 30sec


    CHEST WORKOUT INCLINE PUSH-UPS x16
    KNEE PUSH-UPS x12
    PUSH-UPS x10
    WIDE ARM PUSH-UPS x10
    REST 30SEC EVERY EXCERCISES INCLINE PUSH-UPS x12
    BOX PUSH-UPS x12
    WIDE ARM PUSHUPS x10
    HINDU PUSH-UPS x10
    COBRA STRETCH 20sec
    CHEST STRETCH 30sec
    TUESDAY 130Pm – 2:00pm (EASY) JUMPING JACKS 20sec
    ABS WORKOUT ABDOMINAL CRUNCHES X16
    RUSSIAN TWIST x20
    MOUNTAIN CLIMBER X16
    HEEL TOUCH X10 Each Side
    LEG RAISES x16
    REST 30SEC EVERY EXCERCISES PLANK 20sec
    ABDOMINAL CRUNCHES X12
    RUSSIAN TWIST x16 Each Side
    MOUNTAIN CLIMBER x12
    HEEL TOUCH x10 Each Side
    LEG RAISES x13
    PLANK 30sec

    WEDNESSDAY 2:30pm – 3:00pm (MEADIUM) JUMPING JACKS 30sec


    SHOULDER/BACK WOROUT ARM RAISES 16sec
    RHOMBO PULLS x14
    SIDE ARM RAISE x16
    KNEE PUSH-UPS x14
    REST 30SEC EVERY EXCERCISES SIDE-LYING FLOOR STRETCH LEFT
    30sec
    SIDE-LYING FLOOR STRETCH
    RIGHT 30sec
    ARM SCISSORS 30sec
    RHOMBO PULLS x12
    SIDE ARM RAISE 14sec
    KNEE PUSH-UPS x12
    CAT COW POSE 30sec
    PRONE TRICEPS PUSH-UPS
    DECLINE RHOMBOID QUEEZES
    CHILD’S POSE 30sec
    THURSDAY 1:00Pm – 1:30Pm (MEDIUM) SIDE HOP 30sec
    LEG WORKOUT SQUATS x12
    SIDE-LYING LEG LIFT LEFT x12
    SQUATS x12
    SIDE-LYING LEG LIFT RIGHT
    SIDE-LYING LEG LEFT
    SIDE-;YNING LEG LEFT RIGHT
    BACKWARD LUNGE X14
    BACKWARD LUNGE x14
    DONKEY KICKS LET x16
    DONKEY KICKS RIGHT x16
    DONKEY KICKS LEFT
    X16
    DONKEY KICKS RIGHT
    LEFT QUAD STRETCH WITH WALL
    30sec
    RIGHT QUAD STRECTH WITH
    WALL 30sec
    KNEE TO CHEST STRETCH LEFT 30
    sec
    KNEE TO CHEST STRETCH RIGHT
    30 sec
    TO CHEST STRETCH RIGHT. 30sec
    WALL CALF RAISES x12
    WALL CALF RAISE x12
    SUMO SQUAT CALF RAISES WITH
    WALL X12
    SUMO SQUAT CALF RAISES WITH
    WALL X12
    CALF STRTCH LEFT 30sec
    FRIDAY 130Pm – 2:00pm (HARD) ARM RAISES 30sec
    ARM WORKOUT SIDE ARM RAISE 30sec
    TREICEPS DIPS x10
    ARM CIRCLES CLOCKWISE 30sec
    ARM CIRCLES
    REST 30SEC EVERY EXCERCISES COUNTERCLOCKQISE 30sec
    DIAMOND PUSH-UP X6
    JUMPING JACK 30sec
    CHEST 16sec
    LEG BARBELL CURL PRESS ULSE
    KEFT X8
    LEG BARBEL CURL RIGHT X8
    DIAGONAL PLANK X10
    PUNCHES 30sec
    PUSH-UPS x10
    INCHWORKMS x8
    WALL PUSH-UPS x12
    INCHWORDS x8
    WALL PUSHH-UPS x12
    LEFT TRICEPS STRETCH
    WALL PUSHH-UPS x12
    TRICEPS STRTCH RIGHTTRICEPS
    x30sec
    STRETCH RIGHT 3sec
    SATURDAY BREAK BREAK BREAK
    SUNDAY BREAK BREAK BREAK

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