Physical Fitness Program

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)