PE MIDTERM EXAM SCRIPT

: Good day. I'm Anah Sofia, and now I'll talk about my 3 month workout training
program. Not to worry! I'm not a gym rat or one of those people that works out every
free moment. I'm just a regular person who is aware that we each have one body and
that it needs to be taken care of. I am aware that creating and keeping up a fitness
routine is challenging. It requires a lot of dedication and work. But it's worthwhile. You
will gain from your efforts if you are determined. For my 3 month workout training
program I rest one day a week.

For my week 1 to 4 the exercise i will be doing is a full body workout. Every exercise is
5 to 6 times per week from easy to moderate. Let me show you the exercises

WEEK 1 - 4: Full Body Workout

● Squat 30s
● Wall Push-ups 30s
● Side-lying Leg Lift Left 20s
● Side-lying Leg Lift Right 20s
● Butt Bridge 30s
● Claps Over Head 30s
● Plank 15s
● Fire Hydrant Left 20s
● Fire Hydrant Right 20s
● Clapping Crunches 20s
● Heel Touch 20s
● Donkey Kicks Left 20s
● Donkey Kicks Right 20s
● Flutter Kicks 20s
● Adductor Stretch In Standing 30s

For my week 5 to 8 the exercise i will be doing is a abs workout. Every exercise is 5 to 6
times per week from easy to moderate. Let me show you the exercises

WEEK 5 - 8: Abs Workout

● Squats x12
● Donkey Kicks Left x12
● Donkey Kicks Right x12
● Plie Squats x12
● Side-Lying Leg Lift Right x10
● Side-Lying Leg Lift Left x10
● Butt Bridge x12
● Glute Stretch Left 20s
 ● Glute Stretch Right 20s
● Jumping Jacks 30s
● Cross Arm Crunches x12
● Dead Bug x16
● Leg Raises x12
● Reclined Oblique Twist x8
● Cat Cow Pose

For my week 9 to 12 and 2 day the exercise i will be doing is Exercises focus on hiit,
strength training, and plyometrics. Every exercise is 5 to 6 times per week from easy to
moderate. Let me show you the exercises

WEEK 9 - 12 & 2 Day: Exercises focus on hiit, strength training, and plyometrics
● 65 second sprint, 60 second jog (5x)
● 20 Squats
● 15 Second Plank
● 25 Crunches
● 35 Jumping Jacks
● 15 Lunges
● 25 Second Wall Sit
● 10 Sit Ups
● 10 Butt Kicks
● 5 Push Up

: And there you have it. This will make me more active, healthy, and happy. I wish you
luck in developing a routine that fits you.