PE ARCHIVES
Week of 3-23-20
Monday
Plank challenge: hold plank (forearm or hands) for as long as you can. Try to aim for two minutes.
Extra challenge: raise alternate legs.
Fitness tip: While brushing your teeth tonight, stand on one leg at a time to challenge your balance.
Tuesday
Core challenge:
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On your back,
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25 bicycle crunches
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25 leg lifts (alternate legs to make it more challenging)
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25 sit ups.
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Fitness tip: Use alternative methods to stay active. Walk the dog with greater frequency and duration. Help your family with chores and yardwork.
Wednesday
Pushup challenge: On your knees or in a full plank do 5 sets of 5 pushups.
Extra: Lift one leg at a time.
Thursday
Find an online resource. There are many YouTube videos and resources that can challenge your fitness. Do a HIIT class, a yoga class or be creative and make your own fitness video! If you find a good resource, please share it with me.
Friday
15 burpees
15 jumping jacks
15 side to side ski jumps
Bonus Friday Challenge: Do this set 3 times
Week of 3-30-20
Mindful Monday – 3/30
All kids benefit from practicing mindfulness. Who wouldn’t love to become more focused, calm, in control, and self-aware? Mindfulness is a technique that can help teach and strengthen those abilities over time. By practicing mindfulness, people can learn to become more aware of their own thoughts, feelings, sensations, and the environment around us. It helps us to refocus and re-center on the present, rather than the past or the future.
Today’s task is to check out the link below and pick two mindfulness activities to participate in.
Pick Two Mindfullness Activities
Tunes to Fight Gloom (song #1)
Trivia Tuesday – 3/31
Fitness Jeopardy! Today’s task is to check out the link below and play a game of Physical Fitness Jeopardy with members of your family. This episode is from Jeopardy Kids Week and a great way to incorporate expanded content across all school subjects. For our purposes, a body reward (exercise) is given to each player in the room after each question is given, regardless of whether their answer was correct or incorrect.
Round 1 - correct answer = 1 jumping jack/incorrect answer = 1 push up
Round 2 – correct answer = 2 squats/incorrect answer = 2 sit ups
Final Jeopardy – correct answer = 3 second plank/incorrect answer = 30 second wall sit/air chair
Tunes to Fight Gloom (song #2)
Walking Wednesday – 4/1
Walking Wednesday! Break a longer walk up into three separate short walks. Each walk should be about 10 minutes long and spaced out throughout the day (no less than 30 minutes total, but feel free to go longer if you wish). Try taking one short walk in the morning, afternoon, and evening. Encourage a family member to go with you or bring the dog along if you have one.
Tunes to Fight Gloom (song #30)
Throwback Thursday – 4/2
Bottle Flip Chaos – Video Challenge (OPEN PhysEd)
Tunes to Fight Gloom (song #4)
Family Friday – 4/3
Being stuck inside the house all day shouldn’t serve as an excuse for not being able to do something active. Use the following link to discover 10 different ways to be active indoors to help pass the time, find inspiration, and get some needed physical exercise. Today’s task is to check out the link below and pick two activities to participate in with your family indoors.
Week of 4/6 - 4/10
Before the daily activities or work out, you can start with our routine which consists of our daily warm up exercises that we are calling "The Daily 10."
All stretches are a 10 second count. Sitting—(1) Hug knee (R, L); (2) Hurdle or Figure 4 stretch; Standing Up—(3) Funky Frog; (4) Quad stretch; (5) Lunge stretch; (6) Achilles or calf stretch; (7) Straight Arm across body stretch; (8) Back Scratch holding elbows.; (9) 5-10+ push-ups—regular or on your knees; (10) Low plank on elbows 20+ seconds.
EPIC FIVE Each day will consist of a routine workout that lasts approximately 5 minutes. Each exercise is 30 seconds with little pause in between exercises. If you need more time in between that is ok. You do the best you can. Try to challenge yourself. At the conclusion of the workout, you should spend a couple minutes sitting crisscross applesauce, eyes closed, hands in lap and slowly breathing deep--in through your nose and out through your mouth (approximately 12-15 times). You can do more than one session in a day if you would like. Outside choices for some cardio movement would be best to last 30-40 minutes. Here are just a few suggestions. Jog/Walk; Walk by yourself, with a family member and/or your dog; Hike; Bike; Skateboard; Work on skills in specific sports like Basketball, Football, Soccer, Baseball, Lacrosse and Jump-rope. Inside choices may consist of yoga or dance videos you can follow.
MOVIN MONDAY: CARDIO/ABS(STOMACH)
(1) Standing March Steps (2) Stomach Crunches (½ way up sit up) knees bent.
(3) Mt. Climbers (foot to hand) (4) Stomach Alternating Scissor Kick—Google
(5) Standing March Steps (6) Stomach Crunches
(7) Mt. Climbers (8) Scissor Kick
(9) Standing March Steps (10) Stomach Crunches
TORK TUESDAY: LOWER BODY (LEGS) (Need a Chair)
(1) Chair Sit up/dwn, Calf Raise up/dwn (2) Bridge Exercise—Google
(3) Side to Side Lunges (4) Standing—Side Leg Raises (Right Leg)--Google. (5) Chair Sit and Calf Raise (6) Bridge Exercise
(7) Side to Side Lunges (8) Standing—Side Leg Raises (Left Leg)
(9) Chair Sit and Calf Raise (10) Bridge Exercise
FITNESS WEDNESDAY: CARDIO
Alternating Jumping Jacks approx. 35-40 in 30 sec. and Running in place approx. 50-60 steps with each foot in 30 sec. Try multiple times throughout the day.
TOPPER THURSDAY: UPPER BODY (Need a Chair and a Free Wall)
(1) Small Fast Arm Circles Fwd. (Straight arms out to side) (2) Wall Push Ups—Google
(3) Chair Dips—Google (4) Knee Push Ups
(5) Small Fast Arm Circles Bkwd. (6) Wall Push Ups (as many as you can) (7) Chair Dips (8) Knee Push Ups
(9) Big Arm Circles Fwd. (10) Wall Push Ups
FRENZY FRIDAY: ALL AROUND FULL BODY
(1) Burpees w/o push up (Google) (2) Sitting Twists (Google, see form from Darebee) (3) Reverse or Bkwd. Lunge (4) Floor Dips (Google floor dip exercise)
(5) Run in Place (50-60 steps each ft.) (6) Banana Curls (stomach)--Google
(7) Calf Raises—up and down (8) Plank with Arm Lift—Google 1:13 video
(9) Air Style 2ft Jump Rope (No Rope) (10) Mt. Climbers with Twist—Google
Remember: Do your best, relax after Epic Five and Have Fun. Maybe even workout with Family.
Week of 4/27 - 5/1
Monday: Invisible Dumbbell Weight-Lifting cards.
These activities can be done with or without weights. If you have access to weights please choose a weight that is not too heavy and allows you to practice good form.
Click here for a series of cards to work through.
Set a time for each card: 20 seconds, 30 seconds, 45 seconds, or 1
minute.
Work each exercise for the period of time you have chosen. Once
you have worked through each card, go through them a second
time. Pair this activity with a walk, run, or bike ride for a strength
and fitness combination.
Tuesday: Tabata Workout
Tabata workouts combine 20 seconds of vigorous activity with 10
seconds of rest in between each set.
Click here for a series of Tabata Exercises. These focus on specific
movements which you can learn and practice.
Or Click here for a series of Tabata Mix Routines. These routines
combine the individual movements into one routine.
Choose 1 routine and repeat the routine 2 or 3 three times. Or,
do each of the three routines once.
Wednesday: The Pacer! Yes folks, it’s back.
Head outside and measure and mark out 20 meters or roughly
65 feet. Click on the image below for your pacer video.
Thursday: Time to relax, stretch, and strengthen with a yoga and pilates
blend. Click the picture below for video.
Friday: Free choice Friday! Choose your own activity. Mix it up today. Dance,
jump, run, kick, throw, and have fun.
