Smart Physical Education
Make-up Work!
Directions: For each day that you have missed, do thirty minutes of physical activity at home.
Student Name Hour
Date the student was absent
Today’s Date
Parent Signature
Pick one of the following 30 minute activity sessions. Check off each activity as you complete it.
Option #1 Exercise Video
30 min. – 60 min. Check-out an exercise video
Option #2 Total Body Workout
3min. Warm-up stretch (Hold stretches at least 20 seconds/ each side)
15 min. Jog/power walk
1 min. Stretch legs
5 min. 3 sets of 20 crunches (1 min. rest in between sets)
3 min. 3 sets of 10 push-ups (30 sec. rest in between sets)
3 min. Stretch arms and abdominals
Option # 3 Leg Workout
3 min. Warm-up stretch (Hold stretches at least 20 seconds/ each side)
12 min. 3 sets of 3 minute continuous jumping rope with a one minute rest in between the sets.
5 min. 3 sets of 10 lunges alternating legs
3 min. 2 sets of 50 jumping jacks
5 min. 3 one-minutes wall sits with a one-minute rest in between.
3 min. Cool-down stretches
Option # 4 Upper Body Workout
3 min. Warm-up stretch (Hold stretches at least 20 seconds/ each side)
5 min. 2 sets of 50 jumping jacks
5 min. 3 sets of 20 triceps lifts (with weight added – soup cans, free weights)
5 min. 3 sets of 20 bicep curls (with weight added – soup cans, free weights, 2 liter pop bottle)
4 min. 4 sets of 10 push-ups
5 min. 3 sets of 10 triceps dips
3 min. Cool down- arm stretches
Option # 5: See back for directions on creating your own 30 minute workout.