8/6/2019 Arjun Gym Summative

1/5

NAME

OF

EXERCIS

E

EQUIPM

ENT

NEEDED

AND#S

FITNESS

COMPON

ENT

MAIN

MUSCLE

GROUPS

WORKED

DESCRIPTION(PHOTO)

BOXSTEP

STURDYBOX CARDIO-RESPIRAT

ORY

ENDURA

NCE

QUADRICEPS

GLUTES

Step1:Standinfronofa

sturdybox.

Step2:steponewithoneleg,

thensteponwiththeotherleg

Step3:Nowstepdownwith

onelegfollowedbytheother

Repeatagainforthecourseof

oneminute.

BAND-

RESISTA

NCE

SPRINT

RESISTA

NCE

BAND

SPEED CALVES

HAMSTRI

NG

QUADRIC

EPS

Startwithstrappingresistancebandaroundwaistline.

Thenhaveanotherpartnerholdtheotherendofthe

band.Oncethisiscompleted,havethepartnerholdon

tightlytothebandwhileyousprint.Youwillfeelthe

resistanceandalsoyourcavlesworkinghardattryingto

pushyouforward

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BENCH

PRESS

WIEGHT

S

MUSCULA

R

STRENGT

H

PECTORA

LIS

MAJOR

TRICEPS

DELTOIDS

Startoff

with

selecting

asuitable

weight

youthink

youcan

do10

repetitionswith.Thenplacetheweightsonthebarand

securetheweightswiththebandsthatgoattheendof

thebar.Next,liedownonthebenchsothatyourhead

doesnotprotrudebeyondthefrontofthebench.Then

gripthebarequallyonmbothsides,andlifttheweight.

Extendyourarmsallthewaybutnever,EVER,lockyour

elbowswhenyourarmsarestraight.Bringtheweight

backdown,repeatfor10timesormorewithina

minute.

Crunche

s

Mat Muscular

Enduranc

e

RECTUS

ABDOMI

NUS

Startwith

lyingdown

straight

exceptfor

belowyour

waist.Next,

makesureyourlegsare

bentata90

angle.Then,

putyourhand

behindyour

headandlift

onlyyour

headupwithyourchinfacingtheceiling.Repeatthis

exerciseforthecourseofoneminute.

SIDE

SHUFFLE

S

2

PYLONS

AGILITY CALVES

QUADRIC

EPS

HAMSTRI

NGS

Step 1

Begin with your feet shoulder width apart. Shuffle to the right by stepping

your left foot towards your right foot.

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Step 2

Your left foot replaces the position of your right foot, and your right foot

steps out to the right, taking your body weight in the same direction.

Step 3

Sink down into a low squat and change directions, shuffling back to the left

as you extend out of your squat.

HOPN

SQAUT

10

PYLONS

BALANCE QUADRIC

EPS

GLUTES

HAMSTRI

NGS

CALVES

Start

with

placing

your

hands

behind

your

head

while

standingstraight.Thengodownintoasquat

(REMEMBERTOKEEPYOURTOESFACINGSTRAIGHT.)

andHopupwithallthepoweryoupossiblycanwith

yourcalvesandhamstrings.Repeatthisexerciseforthe

courseofoneminute.

8/6/2019 Arjun Gym Summative

4/5

MED

BALL

THROW

ONE

MED

BALL

MUSCULA

RPOWER

QUADRIC

EPS

CALVES

HAMSTRI

NGS

TRICEPS

Startwithholdingthemedball

atthepalmsofyourhands.

Thensquatdownwithyour

backstraightandjumpupand

pushyourarmsupwardsso

thatthemedballisupinthe

air.MakesureyoulettheMed

BallbounceONCEONLY

beforecatchingitasitisa

safetyrequirementduetothe

ballsheavyweight.

Repeatthisexerciseforthe

courseofoneminute.

High

knee

side

shuffle

4

PYLONS

CO

ORDINATI

ON

QUADRIC

EPS

CALVES

1. Side Shuffles with Knee Raise

Step 1: Stand straight, feet shoulder width apart, with knees unlocked.

Quickly shuffle to your left for two seconds.

Step 2: Stop, then raise your right knee as high as you can towardyour chest; lower foot back to floor. Quickly shuffle back to the right fortwo seconds, and raise left knee toward your chest; lower foot back to

floor.

Repeat: Continue the drill for 1 minute.

8/6/2019 Arjun Gym Summative

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Forward

Lunge

(with

weights)

TWO20

lbs

DUMBEL

LS.

FLEXIBILIT

Y

QUADRIC

EPS

HAMSTRI

NGS

Start

with

standingstraightwithbackstraightand20lbs

dumbbellsatyoursides.Thengodownwardsintoa

lungeandmakesurethelegyouarelungingwithisata

90angle.Thencomeupandswitchlegs.

Repeatthisexerciseforaminute.

Tennis

ball

Sqaut.

TENNIS

BALL

REACTIO

NTIME

BICEPS

TRICEPS

QUADRIC

EPS

HAMSTRI

NGS

CALVES

Startwithstandinginasquatpositionwithatennisball

inyourpreferredhand(right-handedorleft-handed).

Then,throwtheballagainstthewall,andcompleteone

squatandcomebackupandcatchtheball.Duringthe

courseofthisexercise,NEVERLETTHETENNISBALL

DROP.

Repeatthisexercisefor

thecourseofone

minute.