WEEK 7

PE043
Circuit Training Workout #5
 FITNESS WORKOUT 3#
METABOLIC and FUNCTIONAL EXERCISE
Note: Don’t forget to get your pulse rate in 1min before start the fitness exercise then warm-up like stretching at least make 3mins. from head to foot.
  Result   Result   REMARKS
  Pulse rate 1min. ( before) 82     81        
  Pulse rate 1min. ( after )  122         123        
Date = Date =
2x a week 5/4/23      5/7/23         
JOG IN PLACE / 3 to 5 minutes ✔  ✔      
         
Note: REST INTERVAL is 10 to 15 secs. each
exercise and 40 to 60 seconds each SET of
  exercises. REPS SETS     REPS SETS        
 1 STEP JACKS 30 secs 2 ✔ 30 secs 2 ✔    

2 TOE TOUCHES 30 secs 2 ✔ 30 secs 2 ✔    

3 ARMS AND BUTTKICK 30 secs 2 ✔ 30 secs 2 ✔    
4 SQUAT WITH SHOULDER ROLL 30 secs 2 ✔ 30 secs 2 ✔    
5 HIP CIRCLE 30 secs 2 ✔ 30 secs 2 ✔    
6 SINGLE LEG JACKKNIFE 10 3 ✔ 10 3 ✔    
               
  Note: Don’t forget cool down after 3
sets of major exercises.                    
                           
KINDLY SIGN AND PUT THE RECORDS IF IT IS DONE _________JULIUS VINCENT YAPSANGCO___________ ________________Arnel D. Reyes_______________
Student Name & Signature Teacher’s Name
 Day 1 Day 2

Pulse Rate
Before
 Day 1 Day 2

Warm up
 Day 1 Day 2

Jog in Place
 Day 1 Day 2

Pulse Rate
After
 Step Jacks
Day 1 Day 2
 Toe Touches
Day 1 Day 2
 Arms and Buttkicks
Day 1 Day 2
 Squat with Shoulder Roll

Day 1 Day 2
 Hip Circle

Day 1 Day 2
Single Leg Jackknife

Day 1
Single Leg Jackknife

Day 2
 Day 1 Day 2

Cool down