COLEGIO OBISPO PERELLÓ Teléfono 914060000

Concertado en Ed. Infantil, Ed. Primaria correo electrónico:

y ESO Centro Bilingüe de la Comunidad efisica@obispoperello.es http://
de Madrid Virgen del Sagrario, 22 www.obispoperello.es
28027 MADRID - Departamento de Educación Física -

FITNESS WORKOUT PROJECT 3rd TERM

The project consists of two parts; First, an exercise program will be designed to develop strength,
with its corresponding warm-up and stretches. Afterwards, the exercises that you have designed
yourself will be carried out in class. Think about the exercises that you design, then you will have to
do in class. This work will be done in pairs, although you will have to deliver a specific plan for
each student.

After the first day of practice you should make the appropriate modifications (more repetitions, less
rest time, modify boring exercises, etc...) to improve your training, and on these modifications,
another sheet for future classes.

Guidelines to follow in the theoretical part:

1. A warm-up that lasts 5 minutes. Specify the tasks to be done in the warm-up and put
the drawings of the exercises.

2. Circuit: at least 8 exercises that work legs, arms and trunk. It should last about 15 minutes.
The attached table should be used.
a. Clearly explain each exercise to be performed, detailing the time or repetitions
per exercise, the sets (times each exercise is done) and the rest and the main
muscles involved.
b. You must include:
i. exercises in pairs.
ii. self-loading exercises
iii. exercises with light materials (medicine balls, elastic bands, benches…)

3. A final part or cool down where you will do stretching exercises. Specify the tasks and put
the drawing and the muscle involved.

Guidelines to follow in the practical part:

The day of the practice you should follow the theoretical work. Warm-up-Circuit-Stretching.
Mistakes in the work itself must be solvented, so it will be improved for future sessions. First, the
material to be used will be placed and then the practice will be carried out without interruptions.

You can use the following templates that I provide you, or another that you elaborate. And remember
that the first project you make will be a clean draft, where you will correct exercises and volume, and
the second project the final one.
 COLEGIO OBISPO PERELLÓ Teléfono 914060000
Concertado en Ed. Infantil, Ed. Primaria correo electrónico:
y ESO Centro Bilingüe de la Comunidad efisica@obispoperello.es http://
de Madrid Virgen del Sagrario, 22 www.obispoperello.es
28027 MADRID - Departamento de Educación Física -

PICTURE
EXERCISE DESCRIPTION REPS or TIME SETS and REST MUSCLES INVOLVED

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.
 COLEGIO OBISPO PERELLÓ Teléfono 914060000
Concertado en Ed. Infantil, Ed. Primaria correo electrónico:
y ESO Centro Bilingüe de la Comunidad efisica@obispoperello.es http://
de Madrid Virgen del Sagrario, 22 www.obispoperello.es
28027 MADRID - Departamento de Educación Física -

WARM UP

EXERCISE EXPLANATION PICTURE

FINAL STRETCHES OF MUSCLES INVOLVED

MUSCLES INVOLVED DESCRIPTION PICTURE