Home Workouts
Complete workout before you go on your "Wednesday Walk"
Push-up plank - hold for 3 sets/30 seconds
Push-up plank - Shoulder taps 3 sets/30 seconds
Push-ups 5 X 6
Air squats 5 X 8
Step - ups 3 sets/10 each leg ... use a chair
Tricep dips ... use a chair
Side lunges 15 each leg
Bicycles (Abs) 3 sets/30 seconds
Crunches 3 X 10
Once you are done, go for a MILE cool-down walk. NO jogging, running, biking, etc... just walk.
Start at level 1, meaning 3 sets of each exercise. for example -
The first exercise, "10 side kicks", you would do 3 sets of 10 side kicks... follow the workout in order. You can rest for 2 minutes between exercises.
Once you finish the entire workout, 1 mile walk!
21 Min EMOM Workout
"Every Minute On the Minute"
First, start a running clock for 20 minutes.
At the start of every minute, you will begin the exercise. If you finish with time to spare, rest until that minute is up. Begin the next exercise when the next minute starts. When you get to 20 minutes, you completed the EMOM workout.
Coach Gaylets EMOM workout
Air Squats - 8-10 + 4 Jumping Lunges (each side)
Max effort push-ups - 8-10
Crunches - 8-10
Coach Gaylets 20 minute "AMRAP" workout
AMRAP - As Many Rounds As Possible
25 Jumping jacks
20 jumping lunges
15 crunches
10 air squats
5 push-ups
Once you finish push-ups, repeat 1 through 5 until 20 minutes is up. See how many times you can do 1-5 in 20 minutes.
Ava's Lower body/core challenge - NO UPPER BODY ... :(
This workout will be in total 10 minutes long and you get to go at your own pace.
Remember the goal of this workout is to do as many as you can in a minute but you have to do it for the whole minute . In this workout there will be no breaks and you are only allowed to rest when the ten minutes is up.
First minute- squats
Second minute- lunges
Third minute- russian twists
Fourth minute- bicycles
Fifth minute- sit ups
Sixth minute- jumping jacks
Seventh minute- butt kicks
Eighth minute- run in place
Ninth minute- lunges
Tenth minute- russian twists
Kiarra's EMOM
Start the timer at 20 min. You will do the 4 different workouts 5 times that are shown below.
Workout:
Squats 6-7
Jumping lunges 6-7
Push ups 6-7
Jumping jacks 6-9
Ava’s Workout 2.0
For this workout there will be little if any upper body workout since I understand how miserable those are. For this workout you will be given a one minute break at the halfway point since I am feeling a little generous today. Your Welcome lol. I always like to do it at your own pace workouts so that is exactly what this is. Like my last workout you will have to do as many of that type of workout in that minute that you possibly can. I have included some new workouts to try so that we haven't done in class before! This will be in total ten minutes since I want y'all to give it your all for these ten minutes. Remember to do as many as you can of that exercise in the minute you are given!!!
First minute - regular squats
Second minute- single leg squats
Third minute- Russian twists (please actually lean back)
Forth minute- bent over lateral leg raises. (look up if you don't know what it is).
Fifth minute - v-sit ( please try to stay in this position for full minute I know it might hurt).
One minute break if needed ( you shouldn't really need it though)
Sixth minute - knee tuck crunch
Seventh minute- lunges
Eighth minute - Russian twists
Ninth minute- plank for one minute
Tenth minute - jumping jacks (something easy to cool off with)
Raphaella Perry -
"DONT STOP TIL YOU DROP"
5 pushups
5 burpees
5 jumping lunges
5 crunches
hold pushup for 10 seconds
hold wall sit for 10 seconds
repeat until you cant do it anymore
Count how many rounds you complete
First warm-up with... 'ELF' Workout then complete... 10 Min Full Body (Beginners)
Wednesday WORD CHALLENGE!
(Easy) - BUCCANEERS
(Challenging) - SLAM DUNK
(Difficult) - BASKETBALL HOOP
FINISH an entire word, your choices are above. Do each exercise that correlates with the letter. Don't stop until you finish the entire word or phrase!
Read article and write a 2 paragraph summary. At least 5 sentences per paragraph. Once you are finished, complete one workout from the list above.
:The Risk of Another Epidemic: Teenage Vaping
Click on link above.
Read the article
Create your own Google Doc.
Title the Google Doc "Why vaping is harmful for me"
*** Write 5 reasons why vaping is harmful for you. THEN...
*** Summarize the article in 2 paragraphs. Each paragraph must be at least 4 sentences long.
__________________________________________________________________________________________________
I should receive a document from you by the end of the day - 3/31.
In the document I will see 5 reasons why vaping is personally harmful for you then I will see 2 paragraphs that are written in your own words summarizing the article you read.
Email or share the Doc with me - sgaylets@bridgesprep.org.
Summarize WITHOUT copying and pasting from article!!!!!!!
... I will know if you copy and paste!