DAY Warm Up Proper Exercises Cool Down

DAY WARM UP PROPER EXERCISES COOL DOWN
AEROBIC EXERCISE:
15secs March on the Spot

8 reps Head Stretching 15sec Shoulder Shrug
8 reps Arms & hips 15secs Shoulder Flexion
1 Stretching 15secs Shoulder
8 reps Leg Stretching Abduction
8 reps Whole Body 15secs Elbow Flexion 16 reps Around the
Stretching 15secs Elbow Extension World, Up & Down
15secs Upright Row
15secs Shoulder Push Up
15secs Reach to Side
CARDIOVASCULAR
8 reps Head Stretching WORKOUT
8 reps Arms & hips
2 Stretching 30secs March in Place 16 reps Around the
8 reps Leg Stretching 30secs Jog World, Up & Down
8 reps Whole Body 30secs Jumping Jacks
Stretching 30secs Side to Side Jog
30secs Side to Side Jump
PLYOMETRIC
WORKOUT
10 reps Basic Box Jump,

8 reps Head Stretching 10reps Explosive Step-up,
8 reps Arms & hips 10reps Split Squat jump,
3 Stretching 10reps Squat Jump,
8 reps Leg Stretching 10reps Jumps for height, 16 reps Around the
8 reps Whole Body 10reps Plyo Jacks, 10reps World, Up & Down
Stretching Single leg Deadlift Hop,
10reps Ins and Outs,
10reps Snowboard hops,
10reps Skater hops,
10reps X-hops.
TABATA WORKOUT
8 reps Head Stretching
8 reps Arms & hips 10reps Crunch, 16 reps Around the
4 Stretching 10reps Bicycle Crunch World, Up & Down
8 reps Leg Stretching Sit Up,
8 reps Whole Body 10reps V-ups,
Stretching 10reps Side V-ups,
10reps Side to Side Kick
ARM WORKOUT
8 reps Head Stretching
5 8 reps Arms & hips 40secs C-Rotation, 40secs 16 reps Around the
Stretching Forward Pulse, 40secs World, Up & Down
8 reps Leg Stretching Backward Pulse, 40secs
8 reps Whole Body Arm Wing, 40secs Arm
Stretching Squeeze, 40secs Around
the World.
DAY 1 (JUNE 02, 2021 – WEDNESDAY)
I woke up early, 7:30. I dressed up properly, wearing a workout outfit. On the first day of my
exercise, I decided to do aerobic exercise. Aerobic exercise is a type of low-to high-intensity
physical activity that relies on the aerobic energy-generating mechanism. The term "aerobic"
refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism,
which is defined as "related to, involving, or requiring free oxygen." I searched for a simple
aerobic exercise.
Before I started to do the exercise, I started to do the warm up exercise. Warming up is the
process of lightly exercising or practicing before a performance or practice in order to prepare
for physical exertion or a performance. Before putting their muscles under stress, athletes,
singers, actors, and others warm up. My warm up consists of 8 reps Head Stretching, 8 reps
Arms & hips Stretching, 8 reps Leg Stretching 8 reps Whole Body Stretching. Then I started to
do aerobic exercise, 15secs March on the Spot, 15sec Shoulder Shrug, 15secs Shoulder Flexion,
15secs Shoulder Abduction, 15secs Elbow Flexion, 15secs Elbow Extension, 15secs Upright
Row, 15secs Shoulder Push Up, 15secs Reach to Side. After the exercise I did the cool down
process, Around the World up & down for 30sces.
After doing the exercise for today, I quickly rest, then begin a general cleaning of our house, and
I notice that I am already swetting. Exercising prepares and assists my body to have a productive
day.
Afterwards, I had already eaten, because I felt tired. I ate cereals and milk only. My exercise was
done by 8:35 am, and cleaning our house finished at 10:31am. That’s my exercise for today.
DAY 2 (JUNE 03, 2021 – THURSDAY)
I woke up at exactly 9:00 in the morning. The second exercise that I decided to do is the
cardiovascular exercise. Cardiovascular activity, sometimes referred to as cardio or aerobic
exercise, is critical for maintaining good health. It raises your heart rate and causes your blood to
beat more quickly. This helps your heart and lungs stay healthy by delivering more oxygen
throughout your body. Cardio activity can also aid weight loss, improve sleep quality, and lower
your risk of chronic disease.
Same process in the first exercise. Doing warm up before the exercise,8 reps Head Stretching, 8
reps Arms & hips Stretching, 8 reps Leg Stretching 8 reps Whole Body Stretching. Then after the
warm up, I started to do the Cardio vascular workout, consisting 30secs March in the place,
30secs Jog, 30secs Jumping Jacks, 30secs Side to Side Jog, and 30secs Side to Side Jump. And
for the cool down I used to do the Around the World up & down for 30secs. After exercise, I
played badminton. That’s my exercise for the 2nd Day.
DAY 3 (JUNE 04, 2021 – FRIDAY)
It’s another day to do another type of exercise. I decided to do the plyometric exercise. I woke up
about 8 in and the morning. Plyometric exercise help us to exercise our muscles that needs a
maximum force in a short period of time, with the goal of increasing power. I started with the
warm up exercise consisting of 8 reps Head Stretching, 8 reps Arms & Hips Stretching, 8 reps
Leg Stretching 8 reps Whole Body Stretching. After that, I did the plyometric exercise; 10 reps
Basic Box Jump, 10reps Explosive Step-up, 10reps Split Squat jump, 10reps Squat Jump, 10reps
Jumps for height, 10reps Plyo Jacks, 10reps Single leg Deadlift Hop, 10reps Ins and Outs, 10reps
Snowboard hops, 10reps Skater hops, 10reps X-hops. At the end of the exercise, I did also the
cool down process that consist Around the World up & down for 30secs. This cool down process
help us to bring back our heart rate and blood pressure normal. That’s my 3 rd Day for my
exercise.
DAY 4 (JUNE 05, 2021 – SATURDAY)
On this day, another exercise must be done. I chose to do the tabata exercise. Before I start in the
exercise for today, the first thing that I must be done is the warm up. Warming up is the process
of lightly exercising or practicing before a performance or practice in order to prepare for
physical exertion or a performance. My warm up routine consist of 8 reps Head Stretching, 8
reps Arms & Hips Stretching, 8 reps Leg Stretching 8 reps Whole Body Stretching. Then after
the warm up, I started to the tabata exercise; 10reps Crunch, 10reps Bicycle Crunch Sit Up,
10reps V-ups, 10reps Side V-ups, 10reps Side to Side Kick. At the end of the exercise, I did also
the cool down process that consist Around the World up & down for 30secs. That’s my 4 th Day
exercise.
DAY 5 (JUNE 06, 2021 – SUNDAY)
On my 5th day exercise, June 06, 2021 Sunday, this is the last exercise that I must done. Since
this is the last exercise, I decided to do the arm workout. Before I’ll started to do the exercise, the
first thing that I’ve done is doing the warm up; 8 reps Head Stretching, 8 reps Arms & Hips
Stretching, 8 reps Leg Stretching 8 reps Whole Body Stretching. Next, I proceed to do the proper
training for arm workout; 40secs C-Rotation, 40secs Forward Pulse, 40secs Backward Pulse,
40secs Arm Wing, 40secs Arm Squeeze, 40secs Around the World. After that, I did also the cool
down process that consist Around the World up & down for 30secs. That’s my 5th Day exercise.
This is my narrative report in doing the 5 days exercise plan. At first, it so hard to do this
exercise, because it’s not my habit to do an exercise every day. At last, I realize that exercise
help us a lot in performing a productive day.

DAY Warm Up Proper Exercises Cool Down

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DAY WARM UP PROPER EXERCISES COOL DOWN

15secs March on the Spot

10 reps Basic Box Jump,

DAY 2 (JUNE 03, 2021 – THURSDAY)

DAY 3 (JUNE 04, 2021 – FRIDAY)

DAY 4 (JUNE 05, 2021 – SATURDAY)

DAY 5 (JUNE 06, 2021 – SUNDAY)

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