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Week 5 workout#3 pe032 (gabuat)

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Marjorie Ann Gabuat

This document outlines a circuit workout routine for January 4-11 that includes metabolic and functional exercises. It lists the date, exercises including jogging in place, step jacks, toe touches, arm and butt kicks, squats with shoulder rolls, and hip circles. It also notes to record pulse rate before and after, and includes spaces to sign off once the exercises are completed for the week.

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Click to edit Master title style 1 WEEK 5 1 PE032 – A January 4 - 11
Click to edit Master title style 2 CIRCUIT WORK OUT #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 Result REMARKS Pulse rate 1min. ( before) 75 78 79 Pulse rate 1min. ( after ) 140 141 140 3x a week Date = Jan 6, 2021 Date = Jan. 9, 2021 Date = Jan. 11, 2021 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 REPS SETS 1 STEP JACKS 30 secs. 3 30 secs. 3 30 secs. 3 2 TOE TOUCHES 30 secs. 3 30 secs. 3 30 secs. 3 3 ARMS and BUTT KICK 30 secs. 3 30 secs. 3 30 secs. 3 4 SQUAT WITH SHOULDER ROLL 30 secs. 3 30 secs. 3 30 secs. 3 5 HIP CIRCLE 30 secs. 3 30 secs. 3 30 secs. 3 6 ADD EXERCISE FOR CHEST Note: don’t forget cool down KINDLY SIGN AND PUT THE RECORDS IF IT IS DONE _______________________________ _______________________________ Student Signature Teacher's Signature
Click to edit Master title style 33
Click to edit Master title style 44
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Week 5 workout#3 pe032 (gabuat)

  • 1. Click to edit Master title style 1 WEEK 5 1 PE032 – A January 4 - 11
  • 2. Click to edit Master title style 2 CIRCUIT WORK OUT #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 Result REMARKS Pulse rate 1min. ( before) 75 78 79 Pulse rate 1min. ( after ) 140 141 140 3x a week Date = Jan 6, 2021 Date = Jan. 9, 2021 Date = Jan. 11, 2021 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 REPS SETS 1 STEP JACKS 30 secs. 3 30 secs. 3 30 secs. 3 2 TOE TOUCHES 30 secs. 3 30 secs. 3 30 secs. 3 3 ARMS and BUTT KICK 30 secs. 3 30 secs. 3 30 secs. 3 4 SQUAT WITH SHOULDER ROLL 30 secs. 3 30 secs. 3 30 secs. 3 5 HIP CIRCLE 30 secs. 3 30 secs. 3 30 secs. 3 6 ADD EXERCISE FOR CHEST Note: don’t forget cool down KINDLY SIGN AND PUT THE RECORDS IF IT IS DONE _______________________________ _______________________________ Student Signature Teacher's Signature
  • 3. Click to edit Master title style 33
  • 4. Click to edit Master title style 44
  • 5. Click to edit Master title style 55