UNIVERSITY OF THE CORDILLERAS

INTEGRATED SCHOOL
SENIOR HIGH SCHOOL

HEALTH OPTIMIZING PHYSICAL EDUCATION 11

MUSCLE AND BONE STRENGTHENING EXERCISES

EXERCISE EXECUTION PROCEDURE

Run in place while pulling your knees as high as possible

High Stepping with each step.
Keep your upper body upright during this exercise

Start with your feet together and arms by your sides, then
jump up with your feet apart and your hands overhead.
Jumping Jacks Return to the start position then do the next rep. this
exercise provides a full-body workout and works all your
large muscle groups.
 Stand with your feet-shoulder width apart. Bring your knee
Standing Bicycle Crunches to your opposite elbow.
Return to the start position and repeat with the other side.

Lie on the floor with your hands behind your ears. Raise
your knees and close your right elbow toward your left
Bicycle Crunches
knee, then close your left elbow toward your right knee.
Repeat the exercise.

Heel Touch Lie on the ground with your legs bent and your arms by
your sides.
Slightly lift your upper body off the floor and make your
hands alternately reach your heels.
 Lie on your back with your bent knees and you arms
stretched forward.
Then lift your upper body off the floor. Hold for a few
Abdominal Crunches
seconds and slowly return.
It primarily works the rectus abdominis muscle and the
obliques.

Lie on your back with your knees up to a 90 degree angle

and your hands behind your head.
Reverse Crunches
Lift your upper body and thighs, and then stretch out.
Repeat this exercise.

Russian Twist Sit on the floor with your knees bent, feet lifted a little bit
and back tilted backwards.
Then hold your hands together and twist from side to side.
 Lie on your back with your legs extended and your elbows
directly under your shoulders.
Lift your left leg up at 45 degree angle while reaching your
Reclined Oblique Twist
right arm over to your left side.
Then slowly go back to the starting position. Repeat
several times and then switch to the other side.
 Lie on your back with your hands behind your ears.
Then lift your upper body off the floor and slowly up to the
Sit-Ups sitting position. Don’t tug your neck when you get up.
Slowly go back to the start position and repeat the exercise.
If your spine hurts, please change to another workout.

Start in the push-up position. Bend your right knee towards

your chest and keep your left leg straight, then quickly
Mountain Climber
switch from one leg to the other.
This exercise strengthens multiple muscle groups.

Dead Bug Lie on your backs with your knees up at a 90 degree angle
and your arms lifted towards the ceiling.
Lower your right leg and extend your left arm above your
head.
Hold it for one second, then return to the start position and
repeat with the other side.
 Lie on your right side. Put your right elbow directly under
your shoulders and put your left hand on your waist. Place
your left leg on your right leg.
Side Bridges Left
Raise your hips upward, hold for 2-4 seconds, then go back
to the start position.
Repeat this exercise.

Lie on your left side. Put your left elbow directly under
your shoulders and put your right hand on your waist. Place
your right leg on your left leg.
Side Bridges Right
Raise your hips upward, hold for 2-4 seconds, then go back
to the start position.
Repeat this exercise.
 Lie on your back with knees and feet flat on the floor. Put
Butt Bridge your arms flat at your sides.
Then lift your butt up and down.

Lie down on your back and put your hands beneath your
hips for support.
Leg Raises Then lift your legs up until they form a right angle with the
floor.
Slowly bring your legs back down and repeat the exercise.

Lie on the floor with your toes and forearms on the ground.
Keep your body straight and hold this position as long as
Plank
you can.
This exercise strengthens the abdomen, back and shoulders.

Lie on your right side with your forearm supporting your

Side Plank Right body. Hold your body in a straight line.
This exercise targets the abdominal muscles and obliques.

Lie on your left side with your forearm supporting your

Side Plank Left body. Hold your body in a straight line.
This exercise targets the abdominal muscles and obliques.
 Start in straight-arm plank position with your hands
directly under your shoulders.
T Plank Left Rotate your upper body and extend your left arm straight
up towards the sky, so your body looks like a letter “T”.
Return to the starting position and repeat the exercise.

Start in straight-arm plank position with your hands

directly under your shoulders.
T Plank Right Rotate your upper body and extend your right arm straight
up towards the sky, so your body looks like a letter “T”.
Return to the starting position and repeat the exercise.
 Lie down on your stomach and bend your elbows with your
hands beneath your shoulders.
Cobra Stretch
Then push your chest up off the ground as far as possible.
Hold this position for seconds.

Lie on your back with your legs straight and your arms
stretched at your sides.
Lying Twist Stretch Left
Lift your legs and twist your legs to the left. Hold this
position.

Lie on your back with your legs straight and your arms
stretched at your sides.
Lying Twist Stretch Right
Lift your legs and twist your legs to the right. Hold this
position.