FITNESS AND WORKOUT EXERCISES
spring 2020
PORTFOLIO
Submitted: 13th
May, 2020
Student: Bc. Nikola Ondráková, 437428
Teacher: PhDr. Mgr. Petr Vlček, Ph.D., 346572
TABLE OF CONTENTS:
1. Documented physical activity during state of emergency
1.1 Running
1.2 Cycling
1.3 “Youtube” exercises
2. Workout plan – colloquy
1. Documented physical activity during state of emergency
These print-screened pictures are used for my own monitoring of physical activity, not only
during state of emergency instead of visiting the gym. Mostly chosen workouts were running
and cycling, but also twice roller-blading and home workouts together with videos available on
youtube.
Used apps: Samsung Health, Map Runner (Leap Fitness)
SAMPLES:
1.1 Running
1.2 Cycling
1.3 “Youtube” exercises
a) Group HIIT
b) Abs Workout
2. Workout plan – colloquy
Plan formed for exercising at home during quarantine.
My used tools:
Gym mat
Resistance bands
I use these ones; green is 15 kg, yellow 25 kg.
The green band at home, the yellow band at workout playgrounds.
Jump rope
Monday:
Mobilization of the body – 10 mins jump rope
Core: 3x15 Wood Chop – Side Bend – Crunch – Mountain Climber
Lower: 3x12 Squat – Deadlift – Bridge – Hip Abduction
-repeat 2 more timesStretching
10-15 mins
Tuesday:
Mobilization of the body – 10 mins running together with jumping jacks
Upper: 3x12 Pushup – Row – Upright Row – Bicep Curl – Tricep Extension
Core: 3x15 Band Russian Twist – Knee Pull – Side V – Oblique Crunch
Upper: 3x12 Shoulder External Rotation - Wall Lateral Pulldown
-repeat 2 more timesStretching
10-15 mins
Wednesday:
Mobilization of the body – 10 mins jump rope
Lower: 3x12 Fire Hydrant – Donkey Kick – Side Planks Leg Lifts
-breakLower:
3x12 High Planks Leg Lifts – Squat with Side Raise – Jump Squat
-repeat 1 more timeStretching
10-15 mins
Thursday:
Full body workout - 30 s exercise, 15 s rest – repeat 3 times
- Jumping Jacks
- Jump Squat
- Ice Skater
- Squat with Calf Rise
- Sprinter Crunch
- In and Out
- Mountain Climber
- Slow Bicycle
- Plank
- Pendulum Lunge
Stretching 15-20 mins
Friday:
Mobilization of the body – 10 mins running together with jumping jacks
Core: 3x15 Torso Twist – Lateral Raise - Crunch
Upper: 3x12 Bicep Curl – Shoulder Press – Front Raise
Core: 3x15 Plank – Bicycle Crunch – Horizontal Scissors
Upper: repeat
-repeat 1 more timeStretching
10-15 mins