Tadiosa, Celina Joyce C.

BSED MATHEMATICS I

Friday Saturday Sunday Monday Tuesday Wednesday Thursday

Warm Up

● Neck Rotation ● Neck Rotation ● Neck Rotation ● Neck Rotation ● Neck Rotation
○ 16 seconds ○ 16 seconds ○ 16 seconds ○ 16 seconds ○ 16 seconds
● Head Tilt ● Head Tilt ● Head Tilt ● Head Tilt ● Head Tilt
○ 8 seconds ○ 8 seconds ○ 8 seconds ○ 8 seconds ○ 8 seconds
each size each size each each each
● Arm Circles ● Arm Circles ● Shoulder Stretch ● Shoulder Stretch REST DAY ● Shoulder Stretch
○ 16 seconds ○ 16 seconds REST DAY ○ 8 seconds ○ 8 seconds ○ 8 seconds
● Marching ● Hip Circles each size each size each size
○ 16 seconds ○ 16 seconds ● Arm Circles ● Arm Circles ● Arm Circles
● Uncle Circles ● Marching ○ 16 seconds ○ 16 seconds ○ 16 seconds
○ 8 sec each ○ 16 seconds ● Hip Circles ● Hip Circles ● Hip Circles
side ● Uncle Circles ○ 16 seconds ○ 16 seconds ○ 16 seconds
○ 8 sec each ● Run in Place ● Run in Place ● Run in Place
side ○ 30 seconds ○ 30 seconds ○ 30 seconds
● Uncle Circles ● Uncle Circles ● Uncle Circles
○ 8 sec each ○ 8 sec each ○ 8 sec each
side side side

Exercise

● Jumping Jacks ● Jumping Jacks ● Jumping Jacks ● Jumping Jacks ● Jumping Jacks
○ 8 counts ○ 12 counts ○ 16 counts ○ 16 counts ○ 16 counts
● Lunges ● Lunges ● Lunges ● Lunges ● Lunges
○ 4 each ○ 8 each ○ 12 each ○ 12 each ○ 12 each
legs legs legs legs REST DAY legs
● Russian Twist ● High Knees Jog ● High Knees Jog ● High Knees Jog ● High Knees Jog
○ 8 both ○ 30 seconds REST DAY ○ 40 seconds ○ 40 seconds ○ 40 seconds
sides ● Russian Twist ● Russian Twist ● Russian Twist ● Russian Twist
● Plunk ○ 8 both ○ 8 both ○ 8 both ○ 8 both
○ 30 seconds sides sides sides sides
● Squat ● Plunk ● Plunk ● Plunk ● Seat Ups
○ 8 counts ○ 30 seconds ○ 30 seconds ○ 1 minute ○ 8 counts
● Cobra Stretch ● Squat ● Squat ● Squat Jumps ● Plunk
○ 30 seconds ○ 12 counts ○ 16 counts ○ 12 counts ○ 1 minute
● Cobra Stretch ● Cobra Stretch ● Cobra Stretch ● Squat
○ 30 seconds ○ 30 seconds ○ 30 seconds ○ 16 counts
● Cobra Stretch
○ 30 seconds

Cooldown

● Shoulder Stretch ● Shoulder Stretch ● Shoulder Stretch ● Shoulder Stretch ● Shoulder Stretch
○ 8 seconds ○ 8 seconds ○ 8 seconds ○ 8 seconds ○ 8 seconds
each side each side each side each side each side
● Triceps Stretch ● Triceps Stretch ● Triceps Stretch ● Triceps Stretch ● Triceps Stretch
○ 8 seconds ○ 8 seconds ○ 8 seconds ○ 8 seconds REST DAY ○ 8 seconds
each side each side each side each side each side
● Thigh Hug ● Uncle Circles REST DAY ● Uncle Circles ● Uncle Circles ● Uncle Circles
○ 8 seconds ○ 8 sec each ○ 8 sec each ○ 8 sec each ○ 8 sec each
each side side side side side
● Child Pose ● Thigh Hug ● Thigh Hug ● Thigh Hug ● Thigh Hug
○ 30 seconds ○ 8 seconds ○ 8 seconds ○ 8 seconds ○ 8 seconds
● Inhale - Exhale each side each side each side each side
○ 30 seconds ● Child Pose ● Child Pose ● Child Pose ● Child Pose
○ 30 seconds ○ 30 seconds ○ 30 seconds ○ 30 seconds
● Inhale - Exhale ● Inhale - Exhale ● Inhale - Exhale ● Inhale - Exhale
○ 30 seconds ○ 30 seconds ○ 30 seconds ○ 30 seconds