Client information:

Name: Aurora

Sport that want to play: Aerobics sport

Weaknees : ● Physical strength

● Flexibility

Goal: Lose weight

Level of the workout: Easy (For learner)

How long is the workout (plan): 35 min

Injury or illness No

Muscle:
Human muscle can be divided into 3 different types of the muscles. The three types of the muscles are striated
muscle (or skeletal muscle), smooth muscle, and cardiac muscle. Smooth muscles are the muscles that you
normally can not control by you self. It can be find in walls of blood vessels and inside of the body structures.
Cardiac muscle can be find inside of human’s heart. Next, skeletal muscle is the muscle that you can control
and see all the time, skeletal muscle can be find in your arm and many different place you can see. Which is
the muscle type we are focus on.

The muscles on the back: The muscles on the abdomen

The muscle on the back is important for our daily life
because it contains many different muscle that grow
on our back are also involved in the movement of the
neck and shoulders.
There are three muscular layers of the abdominal
wall, with a fourth layer in the middle of the
abdomen.The fourth layer in the mid region is the
rectus abdominis, which contains many vertically
running muscle fibres. That is why we can curl our
abdomen.
The muscle on the leg
The muscles in front your leg such as the quadriceps
femoris, iliopsoas, and sartorius, work as a group so we
are able to bend the thigh and to extend the leg at the
knee.

Citation for the background information and pictures in the

muscle section.
Human muscle system
APA: ​Cummings, S. W., & Tangen, C. (2017, January 31). Human
muscle system. Retrieved December 3, 2018,
from https://www.britannica.com/science/human-muscle-system

Training: Burn the fat in your belly ● Bicycle Crunches

● Plank jump 1. Lie flat on the floor with your lower back
How to do: pressed to the ground.
1. Start with plank position. 2. Bring your knees in toward your chest, and lift
2. Hop forward bringing your knees to your your shoulder off the ground.
chest then hop back out. 3. Straighten your right leg out to about a
45-degree angle to the ground while turning
your upper body to the left, bringing your right
elbow toward the left knee.
4. Now switch sides and do the same motion
on the other side to complete one movement.

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Workout that can shape the leg shape. ● Leg lifts
● Standing leg raise 1. Lay down on your side and keep your core
How to do: tight.
1. Take your hand and lock your fingers and 2. Keep your one leg bent and another leg just
bring them behind your head. going up and down.
2. Balance on your right foot and lit your leg
sideway.
3. Balance on your left foot and lit your leg
sideway.

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● Hamstring raise:
Workout that can reduce the fat and create a nice
shape in your thigh and butt.
1. Lay on your belly and just raise your
leg one at time.
● Crunch
Workout that can reduce the fat in the fat your belly
1. Thumbs behind the ears and fingertip support
the head of weight.
2. Lifting up slowly and then releasing down.

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● Bridge Stretch (Stretch you back) ● Jump Rope (Leg shape)

1. Lie on your back
 2. Bend your knees up and keep your feet flat
on the ground
3. Place your hands by your ears with palms
facing the ground
4. Push your body up until only your hands and
2. Circle your hands like you’re
feet are touching the ground, and your back
is arched.
1. Start with feet hip distance apart,
and arms stretched to the sides
like your holding a jump rope with
your hands.
swinging a jump rope and hop over
it to jump rope in place.

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