8th Grade PE
Square Dance Instructional Videos
Dynamic 5 Minute Warm-up Stretches
30 Seconds - Alternating High Kicks - Frankensteins -right arm extended in front of body swing left leg out to touch fingers, switching
30 Seconds - Alternating Toe Touches - start with bending with right hand touching ground lift straighten left leg behind body, switching
30 Seconds - Alternating Knee Tucks - come up on toe and bring other bent knee into chest, switiching
30 Seconds - Alternating Hip Turn Outs - standing "open gates", switching
30 Seconds - Alternating Lunge with a Twist over forward bent knee
30 Seconds - Rising Torso Twist - start bent over slowly bring body to standing position
30 Seconds - Alternating Back Slaps - start with right arm on top, bend elbows, slap back, straighten arms, switching
15 Seconds - Forward Arm circles, start arms out at shoulder level - start small - slowly enlarge circles
15 Seconds - Backward Arm circles, start arms out at shoulder level - start small - slowly enlarge circles
15 Seconds - Butt Kickers - with arms swinging at 90 degree angles past ribs - intense speed
15 Seconds - High Knees - with arms swinging at 90 degree angles past ribs - bring knees higher than hips
15 Seconds - Jumping Jacks
15 Seconds - Burpees
Walker's Weightlifting Workout
You can use a water bottle, 2 or 5 pound weight, or backpack to lift. We are focusing on Muscle Endurance, with Full Range of Motion through the lift. Our goal is to develop strong and long muscles that have the ability to work hard for long periods of time. Make sure to check the weight you are lifting, it is important to complete a set of 20 repetitions twice!
Abdominal Floor Exercises:
1)Planks 3 sets/10 reps
2)Leg Lifts 3 sets/10 reps (6 in heel raises, scissor lifts, Right-Center-Left lift)
3)Curl Ups 3 sets/10 reps
4)Bicycle Sit-ups 3 sets/10 reps
Ground lifts:
1)Triceps R/L 2 sets/20 reps
2)Up and Over both arms 2 sets/20 reps
3)Lying Bench Press 2 sets/20 reps
4)Military Press R/L 2 sets/20 reps
Leaning on table or chair lifts:
1)Lat Pulls R/L 2 sets/20
2)Bicep Curls R/L 2 sets/20
Standing Lifts:
1)Triceps Kickbacks R/L 2 sets/20