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1 Week Personal Workout Plan I

This document outlines a 1-week personal workout plan with the goals of improving kicking and punching skills. It provides warm-up, workout, and cool down exercises for each day of the week. The warm-ups include stretches and dynamic movements. The workouts focus on practicing different kicks and punches. The cool downs consist of stretches targeting major muscle groups.

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Chloe Oberlin
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39 views2 pages

1 Week Personal Workout Plan I

This document outlines a 1-week personal workout plan with the goals of improving kicking and punching skills. It provides warm-up, workout, and cool down exercises for each day of the week. The warm-ups include stretches and dynamic movements. The workouts focus on practicing different kicks and punches. The cool downs consist of stretches targeting major muscle groups.

Uploaded by

Chloe Oberlin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Mariano, Jasmine V.

May 11, 2020


BSAC-1 Block 9 FIT-CS Final 7855 10-12 Monday
1 WEEK PERSONAL WORKOUT PLAN
I.
 Goal areas to improve: Kicking and Punching
 16 counts each exercise

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


WARM-UP  Jumping  Long Stretch  Sitting  Mountain  Long Stretch  Jumping  Long Stretch
Jacks  Standing Hamstring Climbers  Open Leg Jacks  Standing
 Circle Hips Hamstring Stretch  Jumping Stretch  Circle Hips Hamstring
 Knee Warm- Stretch  Standing Jacks  Sitting  Knee Warm- Stretch
up  Butterfly Lunges  Circle Hips Hamstring up  Butterfly
 Short Stretch Stretch  Knees Up  Standing Stretch
 Short Stretch Stretch
 Open Leg  Push Ups Hamstring  Standing
 Open Leg
Stretch Stretch Lunges
Stretch
WORKOUT  Inside  The Jab  Front Kick  Back Fist  Knee Strike  Spear Hand  Tornado Kick
PROPER Crescent  Straight or  Jumping  Turn  Hook Kick/ Strike  Spinning
Kick Cross Punch Front Kick Backfist/ Whip Kick  Knife Hand Roundhouse
 Outside  Uppercut  Push Kick Spinning  Spinning Strike Kick
Crescent  Hook Punch  Flying Side Backfist Hook Kick  Ridge Hand  Scissor Kick
Kick Kick  Hammer fist  Round Strike  Inside
 Spinning  Extended House/  Palm Strike Crescent Kick
Crescent Knuckle Turning Kick
Kick Punch
 Side Kick
COOL DOWN  Hip Flexor  Biceps  Hip Flexor  Biceps  Hip Flexor  Biceps  Hip Flexor
Stretch Stretch Stretch Stretch Stretch Stretch Stretch
 Hamstring  Side Reach  Hamstring  Side Reach  Hamstring  Side Reach  Hamstring
Stretch  Side Bends Stretch  Side Bends Stretch  Side Bends Stretch
 Quad stretch  Quad Stretch  Quad Stretch  Quad Stretch
II. ESSAY

For me to prevent the spread of corona virus, I will wash my hands thoroughly for several times or every after 30 minutes or 1 hour. I will also practice to always wear face mask
whenever I leave the house. Lastly, I will avoid myself from always going out if not needed for me not to be the carrier of the virus.

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