MALOOM, GENESIS A.

BSA 1A
PE 02

CORE AND LEG EXERCISE

Instructional video:

1. Supine flutter kick for core and quads https://www.youtube.com/watch?v=u6J2R-3AG4k

2. Heels raising for ankles and calf https://www.youtube.com/watch?v=va95dZ7Qv5g

Workout Plan

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

DATE: 05/02/2022 DATE: 05/03/2022 DATE: 05/04/2022 DATE: 05/05/2022 DATE: 05/06/2022
Do 15 sec of work Do 20 sec of work Do 25 sec of work Do 30 sec of work Do 40 sec of work
and 45 sec of rest and 40 sec of rest and 35 sec of rest and 30 sec of rest and 20 sec of rest
1. Heels raising 1. Flutter kick 1. Flutter kick 1. Flutter kick 1. Flutter kick
Both heels 2. Heels raising 2. Heels raising 2. Heels raising 2. Heels raising
2. Flutter kick Both heels Both heels Both heels Both heels
3. Heels raising 3. Flutter kick 3. Flutter kick 3. Flutter kick 3. Flutter kick
Right heels 4. Heels raising 4. Heels raising 4. Heels raising 4. Heels raising
4. Flutter kick Right heels Right heels Right heels Right heels
5. Heels raising 5. Flutter kick 5. Flutter kick 5. Flutter kick 5. Flutter kick
Left heels 6. Heels raising 6. Heels raising 6. Heels raising 6. Heels raising
6. Flutter kick Left heels Left heels Left heels Left heels
7. Heels raising 7. Flutter kick 7. Flutter kick 7. Flutter kick 7. Flutter kick
Both heels 8. Heels raising 8. Heels raising 8. Heels raising 8. Heels raising
Both heels Both heels Both heels Both heels
9. Flutter kick 9. Flutter kick 9. Flutter kick
10. Jumping Jacks 10. Jumping Jacks
Note: Best if you can download free TABATA app in IOS/Microsoft/android play store to help you with the
counting. Any TABATA app will help, it has music and a voice prompt will tell you when to start/stop. You can
do this also by just having a clock in front of you or have a watch with you.

Reflection: Share your whole experience in this workout (Min 100 work and max of 200 words)

Exercise is basically any physical activity that we perform on a repetitive basis for relaxing our body
and taking away all the mental stress. It is important to do regular exercise. When you do this on a daily
basis, you become fit both physically and mentally. Moreover, not exercising daily can make a person
susceptible to different diseases. Thus, just like eating food daily, we must also exercise daily. These days,
physical activities take places in colleges more than often. The professionals are called to the campus for
organizing physical exercises. Thus, it is a great opportunity for everyone who wishes to do it.

Exercise has a lot of benefits in today’s world. First of all, it helps in maintaining your weight.
Moreover, it also helps you reduce weight if you are overweight. It is because you burn calories when you
exercise. Further, it helps in developing your muscles. Thus, the rate of your body will increase which helps
to burn calories. Moreover, it also helps in improving the oxygen level and blood flow of the body. When you
exercise daily, your brain cells will release frequently. This helps in producing cells in the hippocampus.
Moreover, it is the part of the brain which helps to learn and control memory. Moreover, core and leg
exercises improve your balance and stability. Core exercises train the muscles in your pelvis, lower back, hips
and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or
in daily activities. In fact, most sports and other physical activities depend on stable core muscles. Now, I can
see the benefits of doing these exercises. One should make performing this exercise as a routine job. Aside
from being a good workout for your abdominal muscles, they also benefit your physical health in more ways
than you cannot even think about that. They improve flexibility, strengthen abs and the entire body. Core
exercises should definitely be a part of your train routine. Aside from being a good workout for your
abdominal muscles, they also benefit your corporeal health in more ways than you can imagine. They perk
up flexibility, strengthen abs and the entire body, reduce lower back problems, and promote breathing and
lung capacity.

In order to live life healthily, it is essential to exercise for mental and physical development. Thus,
exercise is important for the overall growth of a person. It is essential to maintain a balance between work,
rest and activities. So, make sure to exercise daily.