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TheFullBodyWorkoutPPL10MEPhys.EdSummative2010-2011Grade9SemesterTwoMr.Kosonic
UmarBhutta
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TheIdealFullBodyWorkoutAlthoughIhavebeencoercedtocompletemanygymcoursesovermiddleandelementary
school,manyofwhichhavehadteachersthatlikedbeingcruelandwatchingkidssuffer,onethingI
learnedingrade9wasthatitisnotnecessarytohaveallthisfancyequipmentorgymmembershipsto
stayfit.Stayingfitrequirestwosimplethings:motivationandproperlyexecutingtheexercises.
Motivationcanrangeanywherefromwantingtogetabstoimpressyourgirl,orwantingtobeat
somebodyatarace.Properlyexecutingtheexercisehowever,takesabitofknowledgeandpractice.
However,doingallthisregularlyisevitable,anditisnecessarytoavoidthatinordertostayfit.
Infitness,thereare10fitnesscomponents.Theseincludespeed,agility,muscular
strength/endurance,andflexibility,justtonameafew.Itisimportanttoworkallofthe10tomakeyour
workoutdrillworthwhileforyourbodyinthelongrun.Manyexercisescovermorethanonecomponent
atatime.Forexample,coordinationandbalance,twomorefitnesscomponents,applywithalmostany
exercise,asstayingbalancedandrequiringcoordinationapplywitheverything.
Thisworkoutisdesignedtoworkallofthefitnesscomponentsandseveralmuscles,bothupper
bodyandlower.Thereisverylittleequipmentrequired,asnotallofushaveaccesstoequipment,and
weshouldntalwayshaveto,inordertostayfit.Hereisatabledisplayingalloftheexercises,followed
byadescriptionofeachexerciseindepth,andpicturestogoalongside,startingonthenextpage.
NameofExercise EquipmentNeeded FitnessComponent MuscleGroupWorked
Forward-BackwardSprints 2lines/pylons Agility/Speed Hamstrings/Quadriceps
ButterflyStretches N/A Flexibility Groin
VerticalLegCrunch N/A MuscularEndurance Abs/ObliquesBenchPress BenchPress MuscularStrength PectoralisMajor/Triceps
SingleLegDeadlifts N/A Balance/Coordination Glutes
TrioConeDeadlift 3Cones Balance Quads/Hamstrings/Glutes
FollowtheLeader N/A ReactionTime/Agility Hamstrings/Quads/Calves
MedBallVerticalTosses 1MedicineBall/person MuscularPower Biceps,Quadriceps
BoxStep BoxStep CardiorespiratoryEndurance Quads/Calves
Plank N/A MuscularEndurance Deltoids/Abs/Biceps
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ForwardBackwardSprints
EquipmentNeeded:2Conesorlines/perperson
FitnessComponent:Agility/Speed
MusclesWorked:Hamstrings/Quadriceps
Thisexerciseisagreatwaytodevelopspeedforanyathletewhoneedsquickness,andisalso
workingontheirspeed.Italsoworksanessentialfitnesscomponentcalledagility.Beingagile,theability
tochangedirectionandbenimble,isagreatattributeforanathletetohaveasitappliestoalmostevery
sport.Apartfromimprovingtheirspeedandmainlyagility,itisagreatwayforanathletetoworktheir
hamstrings,calves,andquadriceps.
Startbydefiningtwomarkersorpoints,approximately10-20metresapart;aneffectivewayto
dothisisbyusingtwolinesonthegymnasiumfloor.Startonthelineandsprintforwardtothefarline.
Toincreaseyourspeed,keepyourbackstraight,ensuringyoudonotleanback,andmoveyourarmsas
fastasyoucanforwardandback.Assoonasyoureachthefarline,stop.Makesureyoudonotsurpass
thelineyouhavejustsprintedto.Thenimmediately,changedirections,andsprint backwardsthistime
totheinitiallineyoustartedon.Repeatthisprocessforaminute,asfastandaccuratelyasyoucan,
stoppingexactlyontheindicatedlinesormarkers.
1.Startinrunnersposewhenthemarkershavebeen
defined.
3.Donotsurpassthefarmarker.
2.Sprinttothefarmarkerasquicklyasyoucan.
4.Then,sprintbackwardsasquicklyasyoucan.
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ButterflyStretches
EquipmentNeeded:N/A
FitnessComponent:Flexibility
MusclesWorked:Groin
Flexibilityistheabilitytobend,rotate,andflexyourbodyeasilywithoutcausingexcessivestrain
inyourmuscles.Beingflexibleisessentialinsportsandintheeverydayworldbecausetherewillbe
situationswhereyouwillneedtostretchtocatchaballorreceiveapass,andifyouhavenottrained
thatpartofyourbodytobeflexible,thenyouwilleitherfailatexecutingthecatchortask,oryouwill
hurtamuscle.
Thebutterflystretchisacommonlyusedstretchtoincreaseflexibilityintheadductormuscles,
morecommonlyidentifiedasthegroinarea.Toperformthisstretch,startbysittingonyourglutes
(buttocks)withyourkneesdistalfromyourmidpoint,yourtwosolesofyourfeettouching.Pullyour
feetinclosertoyourbodyuntilyoufeelastretch,usingyourhands.Ifyoustilldonotfeelastretch,put
yourelbowsonyourkneesandpushthemdownuntilastretchisfelt.Holdthisstretchfor20-30
seconds.
Tips:
Increasethestretchbycarefullypressingyourthighstowardthefloorasyouholdtheposition Toreducestressonyourknees,moveyourfeetawayfromyourbody.Toincreasethestretch,
moveyourfeettowardyourbody.
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VerticalLegCrunches
EquipmentNeeded:N/A
FitnessComponent:MuscularEndurance
MusclesWorked:RectusAbdominis/Obliques
MuscularEnduranceistheabilityforamuscletosustainacertaincontraction,oftenagainst
resistances,forextendedperiodsoftime.Perhapsthebiggestdesireofteenagersoftodaysgeneration
isthedesiretohaveabs.Motivationsrangefromtheimpressingofagirltolookinggoodinpictureson
thebeach.Apartfromthefamoussitupsorabcrunches,anothergreatexercisethatnotonlyworks
yourabs,butalsoyourobliques,areverticallegcrunches.
Startbylyingonyourbackandglutes,withyourhandsoneithersideofyourbodyfullyrested.
Thisisourstartingposition.Then,liftyourlegsintotheairstraight.Trytogetthemasstraightas
possible,ensuringyourkneesarenotbent.Keepyourheadandbackontheground.Onceyourlegsare
straight,usingthestrengthofyourrectusabdominis,pushyourlegsup,liftingyourglutesslightly,about
twoinchesofftheground.Holdthispositionfor5seconds.Repeatthis10-15times.Somethingsto
avoidarepushingupyourlegsrelyingonthehelpofyourhandsoneithersideofyourbody.Also,do
notliftyourheadoffthegroundintheprocessofthisexercise.
1.Layflatontheground,handseither
sideofbody.
2.Liftyourlegsupstraight,tryingto
straightenthemoutasmuchasyoucan.
3.Pushyourlegsuptogether.Holdfor
seconds.
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BenchPress
EquipmentNeeded:BenchPress/SmithMachine/Spotter
FitnessComponent:MuscularStrength
MusclesWorked:PectoralisMajor/Triceps
MuscularStrengthdiffersfromMuscularEnduranceasMuscularStrengthistheforceamuscle
canproducewithasinglemaximaleffort.TheBenchPressisoneofthemostfamousandwidelyused
exercisestodevelopmuscularstrengthinyourtriceps,andtodefineyourpectoralismajor.
Beforelyingdownonthebench,ensurethebarisataproperheight.Abarthatistoohigh
abovethebenchishardtorack,andmayleadtoseriousinjury.Contrarilyalso,abartoolowcouldhurt
yourbodywhileperformingtheexercise.Loadthebenchpresswiththemaximumweightyoucanlift
foraround5-8repetitions.Laydownonthebenchcomfortablywithhandsoneitherside,andfeetfirm
ontheground.Withyourhandsabout50centimetresapartorso,liftyourarmsfrombesideeitherside
ofyou,andgripthebarwithyourthumbaroundthebar.Then,liftthebarofftherack,extendingyour
armsaboveyou,straighteningthem.Then,bringthebaroutandslowlylowerittoyourchest.Onceit
touchesyourchest,pushbackup,makingsuretokeepyourglutesandbackfirmonthebench,andyour
feetonthefloor.Lockyourarmswayoutatthetop.Repeatthisprocesswiththemaximumweightyou
canliftfor6-8repetitions.
Thingstoavoidincludebringingyourfeetoffthefloor,andyourglutesstayonthebenchas
well.Thesetwothingsputevenmorestressonyourbody,andcanleadtoinjuries.Remembertoalsogo
allthewaydowntoyourchestandpushallthewayup,asashortrangeofmotionprohibitsyoufrom
attainingthefullbenefitofthisexercise.
Warning:Makesureyouhaveaspotteratalltimeswhileperformingthisexercise.
Thespottershandsmustbeplacedaroundthebar,onecuppingbelowthebar,andoneabovethebar,
soheorshecanreactbrisklyandsustainbalanceinthebarshouldtheexecuteroftheexercisefailata
lift.
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SingleLegDeadlift
EquipmentNeeded:N/A
FitnessComponent:Balance/Coordination/Flexibility
MusclesWorked:Glutes/Calves
Hereisanexercisethatworksthreefitnesscomponentssimultaneously.Thisisagreatexercisetowork
yourbalance,coordination,whileatthesametime,gettingagoodstretchforyourcalves.Standwith
yourfeetaboutshoulderwidthapartandplacehandsonhips.Drawyourbellybuttoninandmaintain
thisthroughouttheexercise.Then,liftonelegoffthegroundanddriveitupwardbehindyou,asyour
backbendsforward.Yourelevatedlegandyourbackshouldbeinastraightline.Maintainthisposition
for10seconds.Repeatthisexercisefor10repetitions.
Toaddtothisexercise,asuggestioniswhileinthepositionofthedoingtheexercise,reachtheopposite
handandtrytotouchyourlegwhichisontheground.
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TrioConeDeadlift
EquipmentNeeded:3Cones/perperson
FitnessComponent:Balance/Coordination/Flexibility
MusclesWorked:Glutes/Calves/Hamstrings/Quadriceps
Thisisagreatexercisetoworkyourbalance,coordination,whileatthesametime,gettingagood
stretchforyourcalves.Italsoworksmanyofyourlowerbodymuscles,andallitrequiresisthreecones,
optionally.Itcanalsodefinitelybeexecutedwithoutanyequipment,howeverhavingthreeconesormarkers,inmycase,soccerballs,provesuseful.
Standwithyourfeetaboutshoulderwidthapartandplacehandsonhipsorinfrontofyouinarelaxed
position.Drawyourbellybuttoninandmaintainthisthroughouttheexercise.Then,liftonelegoffthe
groundandhoveritoffthegroundkeepingitstill,infrontofyou.Holdthispositionfor5seconds.Then,
bringthatlegtotheappropriatesideofyourbody(rightsideifyouhaveyourrightlegup,andleftisleft
legisup.)Holdthispositionfor5seconds.Then,bringthelegbehindyouandholdfor5seconds.
Startinarelaxedposition. Bringther ightlegfirst, forward,hoveringit
abovethegroundafewinchesfor5seconds.
Then,bringthelegtotheleg'scorresponding
side,andmaintainthisagainfor5seconds.
Then,takethatlegbehindyouandholdfor5
seconds.
Repeatwithyourleftleg.
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FollowtheLeader
EquipmentNeeded:2peopleatleastperdrill
FitnessComponent:Agility/Coordination/ReactionTime
MusclesWorked:Glutes/Calves/Hamstrings/Quadriceps
Thisdrillisafun,creative,andeffectivelywaytodevelopanathletesagility,coordination,aswellas
reactiontime.Itrequiresatleasttwopeople.Thepurposeofthisdrillistohaveoneleader,while
everyoneelsejogsonthespot.Theleaderpointsindifferentdirections,whichindicateavarietyof
commands.Leftandrightindicatesideshufflinginthatdirection.Pointingupindicatesajump,and
downindicatesapushup.Toperformapushup,getintoapronepushuppositionwhichyourarms
underyourshouldersandyourbackstraight,inlinewithyourglutesandlegs.Bendyourarmsandbring
yourchesttothefloor,untilyourforeheadandnosearealmosttouchingtheground.Whiledoingthis,
loweryourwholebodyasaunit.Donotbringyourglutesdownfirst,forexample,andinstead,bring
yourback,chest,andglutesdowntogether.Straightenyourelbowstoraiseyourself.
Theleadermaypurposelyperformthewrongtaskonpurposewhileindicatingadifferentonce,to
throwtheathletesoff.Thisdrillshouldcontinueforaboutoneminutes,alternatingleadersafterthe
minuteisup.
Sideshuffleleftwhentheleaderpointsleft. Sideshufflerightwhentheleaderpointsright.
Performapushupwhentheleaderpointsdown. Jumpwhentheleaderpointsup.
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MedicineBallVerticalTosses
EquipmentNeeded:OneMedicineBallperperson
FitnessComponent:MuscularPower
MusclesWorked:Quadriceps/Calves/Biceps
MuscularPowerasdefinedistheproductofforcegeneratedand/bythespeedofmovement.This,in
otherwords,isforcegeneratedbyexertingpower.Agoodexercisetodevelopyourmuscularpoweris
MedicineBallVerticalTosses.Startinathleticposition:kneesbent,backslightbent,feetflatonthe
floor.Ensurethatthereisamedicineballofaweightsufficientenoughforyourabilities.Someonethe
ageof14-16shouldbeusinga4-6lbsmedball.Slowlyandcarefullyextendyourarms,bendingyour
backforward,andpickuptheball.Withtheballinyourhandsinfrontofyou,squatdownlower,and
usingthemomentumfromyourlegs,throwtheballupwithasmuchpowerasyoucan.Repeatthis
approximately5-8times,tryingtobuilduponthedistancetheballgoesupfromthegroundtothe
ceilingeachtime.
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BoxStep
EquipmentNeeded:Aboxsteporchair
FitnessComponent:CardiorespiratoryEndurance/Coordination
MusclesWorked:Quadriceps/Calves
Thisexerciseisagreatwayforathletestoimprovetheir
cardiorespiratoryendurancewithouttheneedofanyfancy
expensiveequipmentlikeatreadmill.Allyouneedisabox
step,andifoneofthoseisunavailable,useastationarychair,
orbench,sufficientlyhighenoughforyoutostepon.Theidea
ofthisexerciseistofollowasmallroutineofsteppingonto
theboxstep,anddoingitasquicklyaspossibleforaset
amountoftime,toincreaseyourcoordination,aswellasyour
cardiorespiratoryendurance.
Startbystandinginfrontoftheboxstep,withyourhandson
yourhips,armsandlegs,shoulderwidthapart.First,takeyour
rightlegandstepontotheboxstep.Then,stepontothebox
stepwithyourleftleg.Then,withyourleftlegstillonthebox
step,takeyourrightlegoff,andputitontheground.Thendo
thesamewithyourleftleg.Youshouldnowbewhereyou
started,standinginfrontoftheboxstep.
Repeatthisprocessofrightlegon,leftlegon,rightlegoff,left
legoff,asfastasyoucanfor60seconds.Asthedayspassbyandyoucontinueperformingthisexercise,trytoexecutethe
exerciseforlonger,perhaps90-100seconds.
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ThePlank
EquipmentNeeded:N/A
FitnessComponent:MuscularEndurance
MusclesWorked:Deltoids/RectusAbdominis/Biceps
Theplankworksthesamemusclegroupsofapush-upsuchasthearms,deltoids,rectusabdominal,and
thelegs.Placeyourforearmsandpalmsontheground.Liftupyourbodyoffthegroundbyusingyour
forearmsandtoes.Maintainaflatbackanddonotallowyourhipstosagtowardstheground.Holdthis
positionfor30seconds.