Our Best Circuit

Each group has to create a circuit with 10 different activities where the students
will work the different muscle groups in various stations and you will be the
teachers.

Specify:

o The name of the group: Physical Squad

o The roles of each person:

Ainhoa Gmez Speaker

Nria Bonet Coordinator

Arc Angel Chua Materials and Time Controller

Mnica Rosell Helper

Angela Escalona Secretary

Jenxen-Allen Bautista Informatic (digital)

o All necessary equipment (type and quantity)

Mats, elastic rubbers.

o Two repetitions of 30 seconds each exercise

Evaluation rubric:

o Each exercise count 1 point, but, if they dont do it well, they wont get the point.

EXERCISES:

-Mountain Climbers:
This exercise is to bring your knee into your chest, as far as your flexibility will allow.
Replace it behind you and repeat on the other side. (for learners and beginners)

How to do mountain climbers quickly?

Bring one knee into your chest and extend one leg while bringing bending the other knee.
Switch back and forth between legs, extending one while the opposite one is bending.

This exercise is for 30 sec. and 2 repetitions.

-Air plaining (superman):

What things we need for this exercise?

A mat for each one who will do the exercise.

How to do the exercise?

Lie face down on your stomach with arms and legs extended. Keep your
neck in a neutral position.Keeping your arms and legs straight (but not
locked) and torso stationary, simultaneously lift your arms and legs up
toward the ceiling to form an elongated "u" shape with your body back
arches and arms and legs lift several inches off the floor.Hold for two to
five seconds and lower back down to complete one.

This exercise is for 30 sec and 2 repetitions.

-The bycicle

What things we need for this exercise?

A mat for each one who will do the exercise.

How to do the exercise?

Lie on your back with bent knees and feet on floor. Press lower back into
floor. Cup hands lightly over ears. Lift left foot off the floor until left knee
points toward ceiling. Extend right leg, lifting it slightly off floor. Exhale
slowly, curl torso upward, and touch right elbow to left knee; lower to
starting position.

-Push up:

How to do the exercise?

Get on the floor on all fours, positioning your hands slightly wider than your
shoulders, and bend your elbows raising yourself.

-Jump Squats:

Do free squats without weight, jumping at least one foot off the ground.
After making 20, we were in bajita bouncing squat until we can not
anymore.

-Plank:

How to do the exercise?

Lie facedown with legs extended and elbows bent and directly under
shoulders; clasp your hands. Feet should be hip-width apart, and elbows
should be shoulder-width apart. Contract your abs, then tuck your toes to
lift your body (forearms remain on the ground); you should be in a straight
line from head to heels. Hold for 60 seconds or as long as you can.

-Squats:

Stand as tall as you can with your feet spread shoulder-width apart. Lower
your body as far as you can by pushing your hips back and bending your
knees. Pause, then slowly push yourself back to the starting position.

-Lunges:

How to do the exercise?

Step forward with one leg, lowering your hips until both knees are
bent at about a 90-degree angle. Make sure your front knee is
directly above your ankle, not pushed out too far, and make sure
your other knee doesn't touch the floor. Keep the weight in your
heels as you push back up to the starting position.