PHYSED11

Module 8
Aerobics Workout (creation of routine)

Aerobics workout exercise that beneficial of our

body to warming up and cooling down before and after
the workout or routine (aerobics). Also doing aerobics
workout(exercise) from burning calories, good for our
health, increase metabolism to continue exercising and
development of the muscle when applying the FIIT
principle.
Objective:
At the end of the lesson, the student should be able to
learn how to combine, transition of movements in aerobics
exercise/dancing.
1.Identify the steps were using in aerobics workout.

2.Execute properly the given steps use for low and high impact
steps.

3.Create simple routine using the low and high impact in correct
rhythm.
WARM UP (5 TO 10 MINUTES)
https://www.youtube.com/watch?v=Ks-lKvKQ8f4

Footwork (Lower body) Arm Movements (Upper Body) Counts

March in place (alternate R & L) Swing arm at both side 8 counts

Heel press Bicep curl 8 counts

Side lunges Arm push sideward alternate 8 counts

Side step R & L Arm raise front 8 counts

Step point - front Both arm forward 8 counts

Walk forward (R & L) Arms up 16 counts

Leg Curl Arm cross (chest level) 8 counts

Repeat from the top

 DYNAMIC STRETCHING

Stretching Dynamic Movement Counts

Neck stretch (R&L) Marching 8 counts

Shoulder stretch (R&L) Side to side step 8 counts

Triceps Stretch (R&L) Double side steps 8 counts

Squat Static position 8 counts

Lunges (R&L) Body straight 8 counts

Hamstring stretch (R&L) Weight on the back of the leg 16 counts

Combination of
Low and High Routine Arm Movement Counts
Impact Aerobics
Block 1
Cardio: 30 to 1 hour
Heel press Biceps curl 8 counts

Side lunges alternate Arm push alternate 8 counts

Back lunges Front raise 8 counts

Double side Lunges Both arm push at side 8 counts

(R&L)
Combination of
Low and High Routine Arm Movement Counts
Impact Aerobics
Block 2
Cardio: 30 to 1 hour
Diagonal walk R Arm push 8 counts

Diagonal L Arm push 8 counts

Knee lift in place Arm full down 8 counts

Leg curl Arm cross 8 counts

Combination of
Routine Arm Movement Counts
Low and High
Impact Aerobics Block 3
Cardio: 30 to 1 hour Walk R Arm push 4 counts

Lunges L4 Triceps extended at 4 counts

side
V step R4 Free hand 4 counts

Power jack 2 lateral raise, 2 claps 4 counts

Repeat on the other side

COOL DOWN
https://www.youtube.com/watch?v=wo1uEoy9MwU

Stretching Counts
Cross sitting 8 counts

Neck stretching 8 counts

Shoulder & arms stretching 8 counts

Triceps stretch 8 counts

Chest stretch 8 counts

Side stretch 16 counts

Back stretch 8 counts

RUBRICS: WORKOUT
Very Need
Criteria Excellent Satisfactory Satisfactory Good Improvement

(10) (8) (6) (4) (2)

Mastery
(memorize the skills/drills in proper sequence)
Creativity
(demonstrates in originality or perform with
confidence)

Proper Execution
(execution of the skills/drills are accurate and
definite)

Timing and Coordination

(movements are parallel or synchronized)
Transition
(easily done executing and easy demonstrations)
Total
Thank you to all…

Keep safe to all and Go bless!