De La Salle University - Dasmariñas

College Department

Assignment No. 1

Submitted by:
Jeannelie C. Gaño
BSA 15

Submitted to:
Dr. Maria Rosario Salibay
A. MUSCULAR STRENGTH
1. Jump squat
 This exercise primarily works the quads, followed by the glutes,
hamstrings, and calves.
 Procedure:
i. Stand straight and keep your feet positioned shoulder-width
apart. Bring your hips backward and bend your knees like you’re
trying to sit in a chair. Remember to keep your back straight – it
shouldn’t round or slouch forward.
ii. Once your hip joints are parallel to your knees, jump as high as
possible and straighten your body, channeling most of the force
through the balls of your feet. Upon landing, immediately squat
down by bringing your hips backward and bending your knees.
This is one repetition. Continue for 5 to 12 repetitions.
iii. To make this exercise more difficult, carry weighted jugs in each
hand and keep them at your sides while jumping. In addition,
you can hold a weighted jug above your head, which also works
out your abs.

2. Lateral Squat
 A combination of a lateral lunge and a squat, useful for stretching your groin
and inner thighs while also working out your hips, thighs, and trunk.
 Procedure:
i. Stand tall with your feet wider than shoulder-width apart, heels
flat on the ground and toes pointed forward.
ii. Initiate the movement by pushing your hips backwards, bending
your left leg, and leaning to your left with your right foot angled
out slightly. The left knee should be bent, left heel flat on the
floor, and right leg extended with your weight over the left side
of your body.
 iii. This is one rep. Return to a standing position and descend
doing the same movement on your right side to even things out.
Perform six reps per leg for three sets.

3. Split Squat (Stationary Lunge)

 It involves single-leg movements that help minimize training
imbalances. Split squats will help to build lower-body strength while
improving balance, flexibility, and stability in your hips.
 Procedure:
i. Stand with feet shoulder-width apart.
ii. Take a step forward with your right foot, and a large step
backwards with your left foot -- this is your starting position.
iii. Keep the front heel flat and descend into a lunge, bringing your
back knee towards the floor.
iv. Stop just short of the knee touching the ground on the back leg
with the front heel still flat on the ground.
v. Pause for one second and return to standing. Perform 6-8 reps
on your right leg, then 6-8 reps on your left leg, and repeat for
three sets."

B. FLEXIBILITY
1. Butterfly (Groin) Stretch
 Stretches your inner thighs, groin, hips, and lower back. Most fitness
experts recommend this exercise.
 Procedure:
i. Sit up tall with the soles of your feet pressed together and your
knees dropped to the sides as far as they will comfortably go.
ii. Pull your abdominals gently inward and lean forward from your
hips.
iii. Grasp your feet with your hands and carefully pull yourself a
small way farther forward. *You should feel the stretch spread throughout
your inner thighs, the outermost part of your hips, and lower back*.

2. Standing Hamstring Stretch

 A great stretch for your hamstrings (rear-thigh muscles) and your lower
back. If you have lower-back problems, do the same exercise while
lying on your back on the floor and extending your leg upward.
 Procedure:
i. Stand tall with your left foot a few inches in front of your right
foot and your left toes lifted.
ii. Bend your right knee slightly and pull your abdominals gently
inward.
iii. Lean forward from your hips, and rest both palms on top of your
right thigh for balance and support.
iv. Keep your shoulders down and relaxed; don’t round your lower
back. *You should feel a mild pull gradually spread through the back of your leg.*
v. Repeat the stretch with your right leg forward.
 3. Lunge with Spinal Twist
 The lunge is a great lower body exercise, it strengthens the glutes
and legs and it improves the flexibility of the hips. Adding the twist
to this movement forces you to engage your core and work on your
abs and obliques at the same time.
 Procedure:
i. Start standing with your feet together.
ii. Take a big step forward with your left foot, so that you are in
a staggered stance.
iii. Take a big step forward with your left foot, so that you are in
a staggered stance.
iv. Place your right hand on the floor and twist your upper body
to the left as you extend your left arm toward the ceiling.
v. Hold for 30 seconds to 2 minutes.
vi. Repeat on the other side.

C. CARDIO RESPIRATORY
1. Side-to-Side Hops
 This exercise increases aerobic fitness, strengthens the heart and
boosts your weight loss. This exercise improves agility and power, and
boosts your explosiveness and speed.
 Procedure:
 i. From a standing position, lower your butt down in a squat
position.
ii. Step your right foot as far over to the right as you can.
iii. Then bring your left foot to meet your right foot.
iv. Step your left foot as far over to the left as you can.
v. Bring the right foot to meet your left foot.
vi. Continue this fluid movement.
vii. Keep your butt down low the entire time. Increase your speed or
sink into a lower squat to increase the difficulty.

2. Corkscrew
 Primarily works on abs and obliques.
 Procedure:
i. Lie on your back and tuck your hands below your butt for
support (if required).
ii. Lift your legs up perpendicular to the ground, while sucking in
your navel.
iii. Keeping your legs together, make a complete rotation with your
legs. Make sure your abs are tight throughout the exercise.
 3. Butt Kicks
 This exercise works on your hamstrings and glutes.
 Procedure:
i. Stand with your feet shoulder-width apart and bend your arms
towards the sides.
ii. Bend your right knee like you are jogging and touch your butt
with the right ankle.
iii. Repeat with the other leg. Keep the pace slow until you have
perfected it.
iv. Complete 2 or 3, 30 second to 1-minute sets.

SOURCES:
https://fitness.mercola.com/sites/fitness/archive/2014/10/31/7-best-strength-training-exercises.aspx

https://www.moneycrashers.com/strength-training-exercises-women/

https://www.dummies.com/health/exercise/how-to-do-the-butterfly-stretch/

https://www.spine-health.com/wellness/exercise/easy-hamstring-stretches

https://www.dummies.com/health/exercise/how-to-do-a-standing-hamstring-stretch/

https://www.self.com/gallery/essential-stretches-slideshow

https://www.spotebi.com/exercise-guide/lunge-twist/

https://www.healthline.com/health/cardiorespiratory-endurance#exercises

https://www.spotebi.com/exercise-guide/side-to-side-hops/

https://www.livestrong.com/article/452928-how-to-jog-in-place-to-lose-weight/

https://fit.farm/fitness/20-aerobic-exercises-you-can-do-at-home-to-lose-weight/