INTRODUCTION

 

The fitness program aims to ensure the good functionality of the different parts and organs of the body. It is recommended that it should be done daily.

 

For music, I prefer any music with a slow beat in order for me to follow the steps well. The music should be Hip Hop to awaken the blood and energy. Any setting will do as long as it is comfortable, has enough space, well – ventilated and inspiring. These requirements are necessary to be able to establish harmony and build up focus and concentration. There is no attire requirement but at least wear the most comfortable attire, not too tight and not too loose. A good pair of sneakers is good but if not available it is okay if barefooted.

 

The fitness program is composed of three phase. The warm up phase should be done for 2 to 3 minutes. It is composed of several stretching. The work out proper should be done for 5 to 6 minutes. It is composed of more complex steps. The cool down phase is the same with the warm up phase. It is also done for 2 to 3 minutes and composed mainly of stretching.

 

 

 

 

PHYSICAL FITNESS PROGRAM

 

 

 

  1. WARM UP

 

  1. Hold neck to right (8 sec)
  2. Hold neck to left ( 8 sec)
  3. Rotate neck clockwise
  4. Rotate neck counter clock wise
  5. Arm stretching
  6. Stretch arm to right
  7. Stetch arm to left
  8. Rotate shoulder clockwise
  9. Rotate shoulder counter clockwise
  10. Reach the right toe
  11. Reach the left toe
  12. Rotate hips clockwise
  13. Rotate hips to counterclockwise
  14. Reach right hand at back
  15. Reach left hand at back
  16. Sit up
  17. Sit and reach

(Repeat until reach the desired time)

 

 

 

 

  1. WORK OUT PROPER

 

  1. Jogging
  2. Right punch
  3. Left punch
  4. Alternate punch
  5. Right elbow strike
  6. Left elbow strike
  7. Alternate elbow strike
  8. Front kick
  9. Side kick
  10. Back kick
  11. Body twist
  12. Hip shake
  13. Uppercut
  14. Arm swing
  15. Jumping
  16. Jumping jack
  17. Knees

 

(Repeat until reach the desired time)

 

 

 

  1. COOL DOWN

 

  1. Hold neck to right (8 sec)
  2. Hold neck to left ( 8 sec)
  3. Rotate neck clockwise
  4. Rotate neck counter clock wise
  5. Arm stretching
  6. Stretch arm to right
  7. Stetch arm to left
  8. Rotate shoulder clockwise
  9. Rotate shoulder counter clockwise
  10. Reach the right toe
  11. Reach the left toe
  12. Rotate hips clockwise
  13. Rotate hips to counterclockwise
  14. Reach right hand at back
  15. Reach left hand at back

 

(Repeat until reach the desired time)