I have enclosed a number of exercise routines & YouTube Videos that can be done at any time with family members or by yourself. An Activity log is attached as well so that you can track your activity during the day. (I will be collecting the activity logs at a later date so please hold on to them until I can figure out a way to collect all of them in an easy manor.)
Physical activity is very important to your daily routine, you can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Your heart and lungs health will improve and you will have more energy to keep up with all your other class work.
None of these exercise or routines are mandatory please work out at your own pace. I hope to see everyone soon but until we do please enjoy the exercises and routines I have provided for you. If you have any questions or concerns please email me at [email protected]
Bear Walk/Crab Walk (for down the hall, around the living room etc.)
Planks ( straight arm, forearm, side)
High Knees
Wall Sit
Outdoor Activities (If you can get outdoors):
Run, jog, skip, gallop, shuffle, hop, jump
Ride a bike or scooter
Hopscotch
Walk
Walk your dog
Go for a hike with a family member
Jump Rope
Play keep it up with a balloon or beach ball
Shoot hoops (basketball)
Have a catch or a kick around (Football, Baseball, Lacrosse, Soccer)
Grades 5-8 PE Plan
Week 1, Day 1:
Mindful Minute: For 60-seconds, clear your mind and only focus on your breathing. If your mind starts to wander, bring your attention back to your breathing.
Sprint: try and sprint from one end of your street to the other. Have a family member time you.
Exercise:
5 walking lunges
5 jumping squats
3 times through
Partner Challenge (parent or sibling): sit back to back with a partner and link arms. Try to stand up without linking arms
Week 1, Day 2:
Mindful Minute: For 60-seconds, clear your mind and only focus on your breathing. If your mind starts to wander, bring your attention back to your breathing.
Fitness Intervals:
10 squat
10 broad jumps
10 second sprints
10 pushups
Jab, Jab, Cross: Jab twice with your right fist then punch across your body with your left.
More information (for videos, please look up on YouTube):
Walking Lunges: Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
Squats: Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. ...Sit back and down like you're sitting into an imaginary chair. ...Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
Split Squat: From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up. Complete all your reps on one leg, then switch to the other. Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.
Broad Jump: Place your feet shoulder-width (or slightly inside shoulder-width) apart. ...Stretch up with your arms and rise up onto the balls of your feet with your hips extended. Bring your arms back behind you and bend your knees and hips.
Push-ups: Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat.
Week 2, Day 1:
Sugarcane Pose: Hold Sugarcane Pose for 30 seconds on each side.
Limbo: Grab a broomstick and have 2 people (parents or sibling) hold it. Take turns going under the stick arching backwards. Lower the stick after each successful pass. How low can you go?
Crazy 8’s:
8 Jumping Jacks
8 Leaps
8 Frog jumps
8 Vertical jumps (as high as you can)
Between the knees: Gather rounded objects of varying size. Starting with the largest try walking around your house keeping the object between your knees.
Happy Baby Pose: straighten your legs for an added challenge.
Toe Fencing: With a partner (parent or sibling), hold each other’s shoulders. Try to tap the other person’s toe without having yours tapped.
Chest Pass: Practice your chest passes against a brick wall. Remember to step towards your target.
More information (for videos, please look up on YouTube):
Sugarcane Pose: You can practice this pose anywhere you can stretch out at arms-length.
Begin in Half Moon Pose, standing on your right leg with the left leg parallel to the floor and the left arm lifted straight up.
Bend your left knee and release your left arm down to catch hold of the top of your left foot behind your back with your left hand.
Keep your left thigh roughly parallel to the floor. It's OK if the thigh rises a bit, but raising the leg is not the primary goal of the pose.
Draw your left foot toward your body with the left hand, but at the same time press into your hand with your foot. This push-pull action creates a bow shape in the spine, turning the pose into a backbend.
Hold for one to five breaths before releasing the left foot back into Half Moon position.
Return the left foot to the floor and try the other side.
Happy Baby Pose:
Lie on your back. With an exhale, bend your knees into your belly. ...
Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a belt looped over each sole.)
Position each ankle directly over the knee, so your shins are perpendicular to the floor and hold
Week 2, Day 2:
Quick Feet: Put a piece of tape on the ground and jump back and forth as quick as you can for 30 seconds.
Mindful Minute: For 60 seconds clear your mind and only focus on your breathing. If your mind starts to wonder, bring your attention back to the breathing.
Code Words: While watching TV anytime you hear the code words complete 10 jumping jacks. Code Words: Easter, Eggs, Candy
Mindful minute: For 60 seconds clear your mind and only focus on your breathing. If your mind starts to wander, bring your attention back to your breathing,
Pretend: Pretend to:
Sit in a chair for 10 second
Shoot a basketball 10 times
Ride a horse
Be a frog
Lift a car
Jump, Jump: Jump side to side over an object or line for one minute straight. Go again but jump front to back. Repeat each jump twice
Walking Race: Pick a distance and challenge a friend to a speed walking race. No running!
Week 3, Day 1:
Dance: Put on your favorite song or turn on the radio. Dance however you like during the entire song!
Exercise: complete 25 of the following:
High Skips
Squat Jumps
High Knees
Walk Backwards
Squat with Kicks: Complete a squat when standing kick one leg forward. Be sure to alternate legs on each squat. Complete 10 each leg.
Fitness Intervals: complete the following exercises:
10 squats
10 broad jumps
10 second sprints
10 push ups
10 sit ups
Complete the following activities:
Hop on one leg 30 times, switch legs
Take 10 giant steps
Walk on your knees
Do a silly dance
Sprint for 10 seconds
Set the Menu: Talk with the members of your household about choosing the dinner menu. Pick items that are healthy and delicious!
Vertical Jump: jump as high as you can for 30 seconds. Repeat 4 times.
More information (for videos, please look up on youtube):
High Skips: Start off with a gentle skipping motion. Lift knee so it is perpendicular with body and repeat in a skipping motion. Swing your arms as you skip opposite of your legs. If the right arm is forward then the right knee is back.
Squat Jumps: Stand with your feet just outside shoulder-width apart, toes turned slightly out. Squat down with your weight in your heels, proud chest, knees tracking over toes, and a neutral spine. When you hit the bottom of your squat, squeeze your butt tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor. Land softly, then use the momentum from landing to go right into your next squat.
High Knees: Run in place. As you are doing so, get your knee up in front of your body as high as possible.
Squats: Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you're sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
Broad Jump: Place your feet shoulder-width (or slightly inside shoulder-width) apart. ...Stretch up with your arms and rise up onto the balls of your feet with your hips extended. Bring your arms back behind you and bend your knees and hips.
Push-ups: Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat.
Sit ups: Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears. Engage your core and lift your upper body so your right elbow touches your left knee. Return to the start position then lift your upper body so your left elbow touches your right knee. Return to the start position. Repeat.