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I've listed some calendars to follow (families, too!). The name of the month doesn't really matter. Post them and check things off. The variety is GREAT. They come from two national PE organizations: SHAPE and OPEN
**Here are two March calendars calendar.https://www.shapeamerica.org/uploads/pdfs/2020/calendar/March-2020-Elementary-Calendar-English.pdfo.
https://openphysed.org/wp-content/uploads/2018/09/03-CAL-DEAM-March-Final.pdf
**Here are two April Calendars: https://www.shapeamerica.org/uploads/pdfs/2020/calendar/April-2020-Elementary-Calendar-English.pdf
https://openphysed.org/wp-content/uploads/2018/09/04-CAL-DEAM-April-Final.pdf
**Here are two May calendars:
https://www.shapeamerica.org/uploads/pdfs/2020/calendar/May-2020-Elementary-Calendar-English.pdf
https://openphysed.org/wp-content/uploads/2020/03/04-CAL-DEAM-May-Final.pdf
**Here are two calendars to follow in June:
https://openphysed.org/wp-content/uploads/2020/03/04-CAL-DEAM-June-Final.pdf
Video links to exercise with someone leading the action:
***PE with Joe...a dude with a great English accent with simple moves
https://www.youtube.com/playlist?list=PLyCLoPd4VxBvD7ogmmPLJXYA1q0gFF3pe
***Mindfulness classes for kids/families with a teacher. 12:00 to 30:00 minutes depending on the lesson.
https://www.mindfulschools.org/free-online-mindfulness-class-for-kids/#episodes
***PLAY 60 with NFL players and kids. Workout from Warm-up to Strength to Cardio https://aha-nflplay60.discoveryeducation.com/field-trip
***Watch Molly, our 5th Grade Yogini, lead you in yoga sessions:
https://safeYouTube.net/w/TVlG :: offers a test of focus and movement; fun and challenging
https://youtu.be/07jLNfxa8Xo :: offers some power yoga, get some sweat on.
And get more here: https://www.yogagardenoregon.com/videos/feel_good/
IN HOUSE CHALLENGE NUMBER 1:
1. Lunge walk to each room in the house. Do 1 or 2 burpees in that room.
2. Sideways lunge walk to each room in the house. Do a 10-20 second plank in that room.
3. Walk on your toes to each room in the house. March your knees up to your elbows for 15-20 seconds in that room.
4. Walk backwards to each room in the house. Do a 20-25 second toe touch stretch in that room.
5. Find something in your house you can lift over your head at least 20 times.
6. Lie on your back. Put your hands on your stomach. Take 10 slow, deep breaths feeling your stomach rise and fall with the breaths. Think about what the air feels like going in and going out.
7. Say something nice to another person (or two) in your house.
AROUND THE HOUSE CHALLENGE NUMBER 2:
1. Warm up by walking to each room of the house and stretching as tall as you can in front of each window.
2. Go to the pantry and put a can in each hand.
a. Now do 30 seconds of tight arm circles.
b. Next to 30 seconds of arm curls
c. Next do 30 seconds of tricep presses by putting the cans behind your neck and straightening your arms
d. Finally, for 30 seconds push the cans straight out from your chest.
3. Bear Walk to each room in the house and do these:
a. 10 Jumping Jacks or Jumping Jills
b. 10 Windmills, make sure to come all the way up!
c. 10 Mountain Climbers
d. 10 side lunges
4. Walk to each window in the house and do 5 squats. Keep a straight back.
5. Go to your favorite room in the house and do these:
a. 5 push ups (plank position or on your knees)
b. 10 sit ups/curl ups
c, 20 second plank
d, 20 second bridge
6. Crab walk to another room and do these:
a. 20 lunges...10 on each leg
b. 20 second bird dog, 10 seconds on each side
c. 20 second superman/superwoman, 2 times 10 seconds.
d. 20 seconds of skier or skater
IN HOUSE CHALLEGE #3
Darebee: a site with great video to remind you of our exercises and to learn some new ones. Put them together into your own exercise set of 10-15 minutes @ MVPA: https://darebee.com/video.html#sort=position&sortdir=asc
IN HOUSE CHALLENGE #4
25 EASY ways to move at home https://www2.heart.org/site/DocServer/KHC_25_Ways_to_Get_Moving_at_home.pdf
Keep working on the Dream Big Challenge. It’s a true test of body, mind, and heart.
Read 26 books (every 20 pages of a chapter book=1 book).
Run or walk 26 miles.
Do 26 acts of kindness.
Get everything you need right here: The “Marathon”
Let me know when you finish and a medal will arrive in the mail: gerhard.behrens@corvallis.k12.or.us or
3358 NW Taylor Ave, Corvallis, OR 9733-
Join Karah (3), Lilly (3), Landon R (2), Everett R (3), Landon (K), and Tessa (K).
OUTSIDE CHALLEGE #1
Go for a 10 minute walk or a 30 minute bike ride or.....
Find a place to do PACER work: 10 seconds of running. Stop for 2-3 seconds. Turn around and go.
Stop for 2-3 seconds. Turn and go. And go and go and go!
Can you do it for 5 minutes? Bring some tunes out to help you keeping moving.
OUTSIDE CHALLENGE #2
These are from Eugene's Track Town Youth League
https://www.tracktownyouthleague.com/sports-performance-workout.
The last week of May is going to feature track and field skills.
Have a FAMILY FIELD DAY. Loads of ideas for fun games to play
This link goes to the complete packet of instructions and scorecards.
https://openphysed.org/wp-content/uploads/2020/04/NFD2020-ALL-FullParticipationPacket.pdf
OR, watch these videos to learn about the fun field day games you can play at home.
https://openphysed.org/fielddayvideos
CREATE A BACKYARD FITNESS COURSE/OBSTACLE COURSE/ FUN COURSE.
Read the list of suggestion in this link. It's pretty good!
SUMMER BUCKET LIST. Check these off as you go!
https://docs.google.com/document/d/e/2PACX-1vSXIaQPVbkwW3N1J2JfMXd8OrJi-cDIGvIjoUKkn99VLQEQACCIvV9POlW2g3pdnV6pbtKdni49bFHE/pub
The 10 minute workout. Read it. Print it. Try them often.
BIG IDEA: 10 Healthy Days from the American Heart Association All underscores are links
Day 1: Dance
Daily Activity: Get the Whole Family Moving at Home , Dance it out
Physical Challenge: Complete 100 jumping jacks (try 4 sets of 25) to get your heart beating and your body moving!
Kindness Challenge: Take a few minutes today to call a family member or friend – they will love to hear your voice!
Recipe: Berry Nuts Granola Bars and Homestyle Chicken Noodle Soup
Parent Tip of the Day: Physical Activity Recommendations for Kids
Day 2: Special Hearts
Daily Activity: Heart Hero Moves
Physical Challenge: Set a timer for 10 minutes and stretch those muscles!
Kindness Challenge: Carve out 15 minutes of your busy day to be outdoors!
Recipe: Ranch Chive Popcorn
Parent Tip of the Day: Limit Screen Time
Day 3: Meet Finn
Daily Activity: Heart Facts
Physical Challenge: After you eat lunch, go for a walk around the block to clear your mind.
Kindness Challenge: Snap a photo of your dinner and send to a friend – sharing ideas is the greatest kindness!
Recipe: Chunky Marinara with Pasta and Tropical Fruit Smoothie
Parent Tip of the Day: Take Action to Control Stress
Day 4: Jump!
Daily Activity: Jumping Rope Skills
Physical Challenge: Jump rope as many times as you can without stopping! If you don’t have a jump rope, use an invisible one.
Kindness Challenge: Schedule relaxation or meditation on your calendar today – be kind to yourself and take a break!
Recipe: Vegetarian 3-bean Chili and Sweet and Spicy Veggie Dip
Parent Tip of the Day: When is the best time of day to exercise?
Day 5: Keep Moving!
Daily Activity: Complete this circuit workout in your living room with the NFL’s Ryan Kerrigan: https://vimeo.com/146683228
Physical Challenge: Build your own circuit workout and have the whole family complete it! Find ideas from this list.
Kindness Challenge: Video call someone you love and wish them well face to face!
Recipe: Slow Cooker Barbeque Chicken and Frozen Yogurt Pops
Parent Tip of the Day: How to Boost Willpower
Day 6: Learn About Strokes
Daily Activity: Wacky Word Games
Physical Challenge: Did you know that walking briskly can help your health as much as running? Get outside for a power walk!
Kindness Challenge: Offer to help someone at home with one of their daily tasks today, like sweeping or folding laundry.
Recipe: Peanut Butter Banana Protein Bars and Tuscan Bean Soup
Parent Tip of the Day: Better Your Sleep Routine
Day 7: Theme Recipes
Daily Activity: Get Cooking!
Physical Challenge: Stand up and do some basic strength and balance exercises, like standing on one foot, lunges and toe touches.
Looking for more fun? Fruit and Veggie Toolkit for Kids
Recipe: Avocado Pesto Dip and Raspberry Lemonade Slushy
Parent Tip of the Day: How to Sneak in More Vegetables , Fresh, Frozen and Canned Can All be Healthy
Day 8:
Daily Activity: Hands-Only CPR video
Physical Challenge: Do 10 high knees, 5 forward lunges, 10 star jumps and 5 squats – now try to do as many as you can in 1 minute!
Kindness challenge: Be kind to yourself and breathe deep – sit up straight. Breathe in all the way. Stick your tongue out. Breathe like a dragon!
Parent Tip of the Day: Fight Stress with Healthy Habits
Day 9:
Daily Activity: Tips to Keep Your Whole Family Active
Physical Challenge: Choose a room in your home and do lunges from one side to the other – then try skipping!
Kindness Challenge: Tell 3 people why you’re thankful for them today, and practice the Kindness Meditation
Recipe: Sweet and Sour Chicken and Southern Cornbread
Parent Tip of the Day: Meditation
Day 10:
Daily Activity: Set Your Fitness Goals
Physical Challenge: Strap on your running shoes and challenge a family member to a foot race!
Kindness Challenge: Think of someone who makes your day, and send them a text with your favorite emoji
Recipe: Greek Seven Layer Dip, Texas Caviar
Parent Tip of the Day: Celebrate Fitness Success
Additional activities / resources to help with the remaining days schools are closed
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