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All students can use this site as a resource to keep you active outside of school (at home). It will be updated occasionally. Please reach out to Coach Ellsworth or Coach Lobdell if you have any questions with anything listed. All activities are age appropriate and can be done from the ease of your own house (or modified so that it can be done at home).
Moving your body at home...
Moving your body at home...
At a time where many of us are learning from home, it is more important than ever that you find ways to be physically active. Physical activity can come in all 'shapes and sizes', and will likely be different for each one of us, as we each have different resources available to us, and have different needs/interests. Do what you enjoy. Do what makes sense. You are now in charge.
We hope to use this site as a resource for workout routines, new ideas, and a forum for some fitness challenges. This site will be a mixture of resources that I put together personally, and things that I have found for you to try. Given the time we are in, please be safe and use your discretion when exercising. All of these activities should allow you to do them right from home. Your safety is (and always will be) the most important.
new doc 2020-03-29 22.20.39_2.pdfStretching
Stretching
Before a workout, it's always a good idea to stretch out to warm your body up. Zoom into this image to find some basic, simple stretches. Select ones that target muscle groups you may use when exercising. Never force a stretch. Hold for around 10 seconds. Many of these stretches can be seen in this video:
Digital Workout of the Week
Digital Workout of the Week
This is a digital recommendation that should be free, but many apps want you to pay (I recommend you do not). These workouts will be in the form of an app or extension and can be used on your computer, phone or tablet. This weeks option:
Fitness Blender
Fitness Blender
This app/website is another strong tool if you want to customize your workouts. You can also just browse videos, get information about nutrition/health, and a lot more. It basically does it all.
To get started: Go to https://www.fitnessblender.com/membership and sign up. You should be able to use your gmail account to sign up.
For past digital workouts click here
Workouts with no Equipment
50 Bodyweight Exercises
50 Bodyweight Exercises
Great list of exercises to do from your legs and shoulders, to your chest and abs. No equipment necessary.
mediator-workout.pdf"Mediator" and "Hero" Full Body Workout
"Mediator" and "Hero" Full Body Workout
2 great, easy workouts. You should start at Level 1 (for your first day) and work up. Modify if needed for you.
A repetition (rep) is one completion of an exercise, such as one jumping jack or one arm curl. A set is a series of repetitions performed sequentially. For example, eight repetitions can be one set of bench press.
Click Here for Mediator workout
Click Here for Everyday Hero
fifteen-minute-workout.pdf15-Minute Workout
15-Minute Workout
A great workout with 5 exercises. Follow directions on sheet. You should warm up for a few minutes, and cool down with a stretch.
Go through each exercise for 40 seconds to get a baseline (where you currently at) for reps. This number should at least be your target, and should go up.
Modifications - knee push ups or kneeling plank.
Medicine Ball Workouts
Medicine Ball Workout
Medicine Ball Workout
Medicine ball workouts can work your entire body, and is a nice change from regular weights (or not using any weights). This is a list of exercises to experiment with. Start with a low weight (3-8 pounds, depending on body type) then possibly work up.
What if you have no medicine ball? No worries, you can improvise or you can create your own. Use a gallon jug and fill it with water or sand. Or fill up a ziplock freezer bag with sand and tape it up with duct tape (then put it in duffel bag). These won't bounce (obviously) so exercises will be limited. A more realistic way - basically involves using a sports ball (like basketball) and filling it up with sand and patching/taping.
Click here for directions to make it
power-ball-workout (2).pdfPower Ball Workout
Power Ball Workout
A full medicine ball workout. I recommend following all exercises, and then adding 2-5 more, from the list to the left.
You should be starting at level 1 (making sure to do 3 sets of each exercise) and then working up to try to get to level 2/3
If it is too easy, try adding more weight to your ball/object.
Partner Medicine Ball Workout
Partner Medicine Ball Workout
This workout does require you do have a partner, so if someone is at home with you, can can do it with them. There are 9 exercises I came up with that mainly focus on your core (abs) in the first column (1-4), and more upper body in the second column (5-9). You can choose what type of workout to do. If you want to do them all, great, just cut down on the reps/sets.
I recommend choosing 3-5 exercises and doing 15-20 reps (each person) and 3 sets. (the push-up one, is more challenging so less reps)
Ways improve your Fitness Testing
Mile and Pacer (cardio)
Mile and Pacer (cardio)
Flexibility
Flexibility
Curl Up's
Curl Up's
Click here
Abdominal/Core Exercises
two-minute-plank-workout (1).pdfPlank Workouts
Here are 2 workouts to help workout your core (abs). Planks are an isometric exercise (holding a position) and are a great way to improve ab strength.
3 of My Favorite Ab Exercises
3 of My Favorite Ab Exercises
'Traditional ab exercises' (crunches, sit ups, etc.) are great; however, it is fun to try new ones. Here are 3 that are sure to strengthen your core. Please read the modifications/extension to fit your needs.
10-Minute Ab workout Video
First video is more age appropriate. It has resting built in, along with several approriate exercises and is led by an actual kid.
Second video is more advanced. You can try to do as many reps in the time frame shown in video (skip any exercise you do not feel comfortable with).
Dance
Dance
If you know me, you know that I dig dance. This lady had some fun, relatively easy dances you can learn.
VT State Park Challenge
VT State Park Challenge
A checklist of things for you (or your family) to do if you want to get free admission to any state park this (and next) year. It can also count as minutes in your activity log (just type in VT State Park Challenge). Does require documentation & a printer.
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