Fitness Rocks!
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Students: Please utilize any activities provided on this site. Activities can be completed at any time, not just the date tied to each activity.
The virtual Fitness Rocks! program is not your typical afterschool fitness activity...here, you can learn fitness and nutrition tips from an Olympic Masters weightlifter!
That's right! Meet Coach Lavetta Tevis. Coach L is a graduate of Holmes High School and is an Olympic Masters weightlifter and personal trainer. She has competed with some of the strongest men and women in the world, and she wants to share her fitness and nutrition knowledge with the youth of Covington.
Over the past couple years, Coach L has coached a weightlifting club at Latonia Elementary and Ninth District Elementary. Now, she's bringing all of her knowledge to you!
Each week, two fitness activities and two nutritious recipes will be available from Coach L. Enjoy!
Week of October 5, 2020
Week of October 5, 2020
Activity 1: Air Squats, Push Ups, Lunges
Activity 1: Air Squats, Push Ups, Lunges
Nutrition 1: Peach Cobbler Smoothie
Nutrition 1: Peach Cobbler Smoothie
20200908_203046.mp4
Activity 2: Burpees, Sit-ups, Mountain Climbers
Activity 2: Burpees, Sit-ups, Mountain Climbers
Nutrition 2: Peanut Butter Cup Smoothie
Nutrition 2: Peanut Butter Cup Smoothie
FITNESS ROCKS ACTIVITY #2.mp4Week of October 12, 2020
Week of October 12, 2020
Activity 3: 50-40-30-20-10 Jump Rope & Sit Ups
Activity 3: 50-40-30-20-10 Jump Rope & Sit Ups
Nutrition 3: Pumpkin Pie Oatmeal
Nutrition 3: Pumpkin Pie Oatmeal
50-40-30-20-10 Jump Rope & Sit-UpActivity 4: 10-Minute Challenge
Activity 4: 10-Minute Challenge
Nutrition 4: Caramel PB Rice Bites
Nutrition 4: Caramel PB Rice Bites
10 Minute Workout - 20 Jumping Jacks, Burpees, SquatsNutrition - Rice Cakes & PBWeek of October 19, 2020
Week of October 19, 2020
Activity 5: 1 Mile & Single Leg Squats
Activity 5: 1 Mile & Single Leg Squats
Nutrition 5: 1-Minute Berry Peanut Butter Smoothie (for 2)
Nutrition 5: 1-Minute Berry Peanut Butter Smoothie (for 2)
1 Mile & Single Leg Squats1-Minute Berry PB Smoothie
Activity 6: 10-Minute Workout: Goblet Squats, Lunges, Deadlifts, Grass Pickers
Activity 6: 10-Minute Workout: Goblet Squats, Lunges, Deadlifts, Grass Pickers
Nutrition 6: Pumpkin Fluff
Nutrition 6: Pumpkin Fluff
10-Minute Workout - Goblet Squats, Lunges, Dead Lifts, Grass PickersWeek of October 26, 2020
Week of October 26, 2020
Activity 7: Backpack Squats, Backpack Step-Ups, Backpack Lunges
Activity 7: Backpack Squats, Backpack Step-Ups, Backpack Lunges
Nutrition 7: Apple Slice Cookies
Nutrition 7: Apple Slice Cookies
Fitness Rocks Activity #7 Day 7Fitness Rocks Nutrition #7 Day 7Activity 8: Front Raises, Side Raises, Upright Rows, Bicep Curls, Overhead Presses
Activity 8: Front Raises, Side Raises, Upright Rows, Bicep Curls, Overhead Presses
Nutrition 8: Peanut Butter Cheerios Bars
Nutrition 8: Peanut Butter Cheerios Bars
Fitness Rocks Activity #8 Day 8Fitness Rocks Nutrition #8 Day 8Week of November 2, 2020
Week of November 2, 2020
Activity 9: Apple Bag Challenge
Activity 9: Apple Bag Challenge
Nutrition 9: Banana Sushi
Nutrition 9: Banana Sushi
Fitness Rocks Activity #9 Day 9Activity 10: Magic Six Workout
Activity 10: Magic Six Workout
Nutrition 10: Yogurt Unicorn Bark
Nutrition 10: Yogurt Unicorn Bark
FITNESS ROCKS
ACTIVITY #10
Day 10Unicorn Yogurt BarkWeek of November 9, 2020
Week of November 9, 2020
Activity 11: Farmer's Carry AMRAP
Activity 11: Farmer's Carry AMRAP
Nutrition 11: Frozen Yogurt Pops
Nutrition 11: Frozen Yogurt Pops
20201105_200416.mp420201108_230305.mp4Activity 12: Goblet Squats, Burpees, Jump Rope
Activity 12: Goblet Squats, Burpees, Jump Rope
Nutrition 12: Apple Nachos
Nutrition 12: Apple Nachos
20201108_172016.mp420201108_234239.mp4Week of November 16, 2020
Week of November 16, 2020
Activity 13: Deadlifts, Burpees, Jump Rope
Activity 13: Deadlifts, Burpees, Jump Rope
Nutrition 13: Chocolate Peanut Butter Banana Bites
Nutrition 13: Chocolate Peanut Butter Banana Bites
20201108_172706.mp420201116_002229.mp4Activity 14: Timed Workout
Activity 14: Timed Workout
Nutrition 14: Yogurt Bites
Nutrition 14: Yogurt Bites
FITNESS ROCKS!
ACTIVITY #14 DAY 14
FITNESS ROCKS! NUTRITION #14
DAY 14
Week of November 23, 2020
Week of November 23, 2020
Activity 15: 7-Minute AMRAP
Activity 15: 7-Minute AMRAP
Nutrition 15: Brown Butter & Parmesan Popcorn
Nutrition 15: Brown Butter & Parmesan Popcorn
20201118_204457.mp4Activity 16: 18-Minute AMRAP
Activity 16: 18-Minute AMRAP
Nutrition 16: Mexican Style Popcorn
Nutrition 16: Mexican Style Popcorn
20201118_205217.mp4FITNESS ROCKS!
NUTRITION #16
Mexican Style Popcorn
Week of November 30, 2020
Week of November 30, 2020
Activity 17: 6x6x6x6
Activity 17: 6x6x6x6
Nutrition 17: Pan Fried Cinnamon Bananas
Nutrition 17: Pan Fried Cinnamon Bananas
FITNESS ROCKS!
ACTIVITY #17
DAY 17
FITNESS ROCKS! NUTRITION #17 DAY 17
Activity 18: 7x7x7x7
Activity 18: 7x7x7x7
Nutrition 18: Chocolate Chip Peanut Butter Greek Yogurt
Nutrition 18: Chocolate Chip Peanut Butter Greek Yogurt
FITNESS ROCKS!
ACTIVITY # 18 DAY 18
20201201_000215.mp4Week of December 7, 2020
Week of December 7, 2020
Activity 19: AMRAP 20
Activity 19: AMRAP 20
Nutrition 19: Homemade Hot Cocoa
Nutrition 19: Homemade Hot Cocoa
20201206_172841.mp420201207_224235.mp4Activity 20: Dice Game
Activity 20: Dice Game
Nutrition 20: White Chocolate Peppermint Bark
Nutrition 20: White Chocolate Peppermint Bark
20201206_174509.mp4White Chocolate Peppermint BarkWeek of December 14, 2020
Week of December 14, 2020
Activity 21: Fitness Card Game
Activity 21: Fitness Card Game
Nutrition 21: Christmas Cookie Dip
Nutrition 21: Christmas Cookie Dip
20201212_191635.mp420201214_015322.mp4Activity 22: The 12 Days of Christmas
Activity 22: The 12 Days of Christmas
Nutrition 22: Healthy Apple Donuts
Nutrition 22: Healthy Apple Donuts
Day 22 - 12 Days of Christmas - FitnessDay 22 - Healthy Apple DoughnutsWeek of January 4, 2021
Week of January 4, 2021
Activity 23: Alphabet Workout
Activity 23: Alphabet Workout
Nutrition 23: Pan Fried Cinnamon Bananas
Nutrition 23: Pan Fried Cinnamon Bananas
FITNESS ROCKS ACTIVITY #23 DAY 23FITNESS ROCKS NUTRITION #23 DAY 23Activity 24: New Year's Workout
Activity 24: New Year's Workout
Nutrition 24: Easy Peanut Butter Chocolate Pretzels
Nutrition 24: Easy Peanut Butter Chocolate Pretzels
FITNESS ROCKS ACTIVITY #24 DAY 2420210110_012545.mp4Week of January 11, 2021
Week of January 11, 2021
Activity 25: Spell Your Name Workout
Activity 25: Spell Your Name Workout
Nutrition 25: Chocolate Caramel Pretzel Bars
Nutrition 25: Chocolate Caramel Pretzel Bars
20210115_210835.mp420210115_182403.mp4Activity 26: Roll of the Dice Workout
Activity 26: Roll of the Dice Workout
Nutrition 26: Peppermint Crunch White Chocolate Covered Graham Crackers
Nutrition 26: Peppermint Crunch White Chocolate Covered Graham Crackers
20210115_205815.mp420210115_172805.mp4Week of January 18, 2021
Week of January 18, 2021
Activity 27: Air Squats, Lunges, Burpees, Push ups
Activity 27: Air Squats, Lunges, Burpees, Push ups
Nutrition 27: Cinnamon Apple Snacks
Nutrition 27: Cinnamon Apple Snacks
20210119_200144.mp4FITNESS ROCKS NUTRITION # 27 DAY #27
Activity 28: Drink Your Water!
Activity 28: Drink Your Water!
Nutrition 28: Breakfast Banana Split
Nutrition 28: Breakfast Banana Split
20210119_200548.mp420210121_225112.mp4Week of January 25, 2021
Week of January 25, 2021
Activity 29: Broomstick Workout
Activity 29: Broomstick Workout
Nutrition 29: Sour Candy Frozen Grapes
Nutrition 29: Sour Candy Frozen Grapes
FITNESS ROCKS ACTIVITY #29 DAY# 29FITNESS ROCKS NUTRITION #29 DAY #29
Activity 30: Five Rounds
Activity 30: Five Rounds
Nutrition 30: Frozen Yogurt Covered Blueberries
Nutrition 30: Frozen Yogurt Covered Blueberries
20210127_195710.mp420210127_220159.mp4Week of February 1, 2021
Week of February 1, 2021
Activity 31: Ball Workout
Activity 31: Ball Workout
Nutrition 31: Banana Peanut Butter Smoothie
Nutrition 31: Banana Peanut Butter Smoothie
FITNESS ROCKS ACTIVITY #31 DAY #31FITNESS ROCKS NUTRITION #31 DAY #31Activity 32: Walking Planks
Activity 32: Walking Planks
Nutrition 32: Cocoa Almond Protein Smoothie
Nutrition 32: Cocoa Almond Protein Smoothie
FITNESS ROCKS ACTIVITY #32 DAY #3220210131_224732.mp4Week of February 8, 2021
Week of February 8, 2021
Activity 33: Up & Down Planks
Activity 33: Up & Down Planks
Nutrition 33: Mango Frozen Yogurt
Nutrition 33: Mango Frozen Yogurt
20210207_161244.mp4Activity 34: 10-5-10
Activity 34: 10-5-10
Nutrition 34: Frozen Banana Treats
Nutrition 34: Frozen Banana Treats
FITNESS ROCKS ACTIVITY #34 DAY #34FITNESS ROCKS NUTRITION #34 DAY #34
Week of February 15, 2021
Week of February 15, 2021
Activity 35: AMRAP in 20 Minutes
Activity 35: AMRAP in 20 Minutes
Nutrition 35: Candy Corn Colored Fruit Parfait
Nutrition 35: Candy Corn Colored Fruit Parfait
FITNESS ROCKS ACTIVITY #35 DAY # 35FITNESS ROCKS NUTRITION #35 DAY #35Activity 36: 3-Minutes AMRAPs
Activity 36: 3-Minutes AMRAPs
Nutrition 36: Pretzel Sticks with Cheese
Nutrition 36: Pretzel Sticks with Cheese
FITNESS ROCKS ACTIVITY #36 DAY # 36
FITNESS ROCKS NUTRITION #36 DAY #36
Week of February 22, 2021
Week of February 22, 2021
Activity 37: 2-Liter Bottle Workout
Activity 37: 2-Liter Bottle Workout
Nutrition 37: Chocolate-Covered Mandarin Oranges
Nutrition 37: Chocolate-Covered Mandarin Oranges
FITNESS ROCKS ACTIVITY #37 DAY #37
FITNESS ROCKS NUTRITION #37 DAY #37
Activity 38: Wall Balls
Activity 38: Wall Balls
Nutrition 38: Strawberry Hazelnut Rice Cakes
Nutrition 38: Strawberry Hazelnut Rice Cakes
Wall Balls - Day 38NUTRITION #38
Strawberry Hazelnut Rice Cakes
Week of March 1, 2021
Week of March 1, 2021
Activity 39: Reverse Sit-ups & Push-ups
Activity 39: Reverse Sit-ups & Push-ups
Nutrition 39: Orange Creamsicle Smoothie
Nutrition 39: Orange Creamsicle Smoothie
FITNESS ROCKS ACTIVITY #39FITNESS ROCKS NUTRITION #39Activity 40: Lunges & Burpees
Activity 40: Lunges & Burpees
Nutrition 40: Breakfast Option - Quick Oats
Nutrition 40: Breakfast Option - Quick Oats
FITNESS ROCKS #40FITNESS ROCKS NUTRITION #40Week of March 8, 2021
Week of March 8, 2021
Activity 41: B-P-L-S
Activity 41: B-P-L-S
Nutrition 41: Bagel with Roasted Pecan & Sweet Honey
Nutrition 41: Bagel with Roasted Pecan & Sweet Honey
FITNESS ROCKS ACTIVITY #41FITNESS ROCKS NUTRITION #41 Activity 42: Farmer's Carry & Goblet Squats
Activity 42: Farmer's Carry & Goblet Squats
Nutrition 42: Protein Pancakes or Waffles
Nutrition 42: Protein Pancakes or Waffles
Day 42 - Farmer's Carry & Goblet SquatsFITNESS ROCKS NUTRITION #42 Week of March 15, 2021
Week of March 15, 2021
Activity 43: 15-Minute Workout: Walk Out On Hands & Jump Rope
Activity 43: 15-Minute Workout: Walk Out On Hands & Jump Rope
Nutrition 43: Sugar-Free Blueberry Muffins
Nutrition 43: Sugar-Free Blueberry Muffins
Day 43 - Walk out on hands and jump ropeNutrition 43Activity 44: Snatches & Burpees
Activity 44: Snatches & Burpees
Nutrition 44: Waffles & Applesauce
Nutrition 44: Waffles & Applesauce
Fitness Day 44FITNESS ROCKS NUTRITION #44Week of March 22, 2021
Week of March 22, 2021
Activity 45: Snatches & Lateral Jumps
Activity 45: Snatches & Lateral Jumps
Nutrition 45: Toast & Jelly
Nutrition 45: Toast & Jelly
Fitness Day 45FITNESS NUTRITION # 45 DAY #45
Activity 46: 2-Part Workout
Activity 46: 2-Part Workout
Nutrition 46: Trail Mix & Fruit
Nutrition 46: Trail Mix & Fruit
FITNESS ROCKS ACTIVITY # 46 DAY # 46FITNESS ROCKS NUTRITION #46 DAY #46Week of March 29, 2021
Week of March 29, 2021
Activity 47: AMRAP
Activity 47: AMRAP
Nutrition 47: KIND Bars
Nutrition 47: KIND Bars
FITNESS ROCKS ACTIVITY# 47 DAY #47
FITNESS ROCKS NUTRITION #47 DAY# 47Activity 48: 21-15-9 Thrusters & Push-ups
Activity 48: 21-15-9 Thrusters & Push-ups
Nutrition 48: Easter Graham Cracker Dippers
Nutrition 48: Easter Graham Cracker Dippers
FITNESS ROCK ACTIVITY# 48 DAY #48
FITNESS ROCKS NUTRITION # 48 DAY #48
Week of April 5, 2021
Week of April 5, 2021
Activity 49: 21-15-9 Front Squats & Pistols
Activity 49: 21-15-9 Front Squats & Pistols
Nutrition 49: Spring Dipped Sugar Wafers
Nutrition 49: Spring Dipped Sugar Wafers
FITNESS ROCK ACTIVITY# 49 DAY #49
FITNESS ROCKS NUTRITION #49 DAY #49Activity 50: Grab-N-Go Carrots & Hummus
Activity 50: Grab-N-Go Carrots & Hummus
Nutrition 50: 10-Minute AMRAP
Nutrition 50: 10-Minute AMRAP
10 Minute AMRAP - Day 50Hummus - Day 50Week of April 19, 2021
Week of April 19, 2021
Activity 51: Grab-N-Go Celery & PB
Activity 51: Grab-N-Go Celery & PB
Nutrition 51: 10-Minute AMRAP
Nutrition 51: 10-Minute AMRAP
10 Minute AMRAP - Day 51PB & Celery - Day 51Activity 52: 15-Minute AMRAP
Activity 52: 15-Minute AMRAP
Nutrition 52: Sun-themed Spring Snacks
Nutrition 52: Sun-themed Spring Snacks
20210415_210714.mp4Nutrition 52Week of April 26, 2021
Week of April 26, 2021
Activity 53: 14-Minute AMRAP
Activity 53: 14-Minute AMRAP
Nutrition 53: Apple Fruit Donuts
Nutrition 53: Apple Fruit Donuts
FR 53Nutrition 53Activity 54: 10-Minute Workout
Activity 54: 10-Minute Workout
Nutrition 54: Banana Sushi
Nutrition 54: Banana Sushi
Fitness 54Nutrition 54Week of May 3, 2021
Week of May 3, 2021
Activity 55: Four Rounds Workout
Activity 55: Four Rounds Workout
Nutrition 55: Frozen Yogurt Bark
Nutrition 55: Frozen Yogurt Bark
FR 55Nutrition 55Activity 56: Five Rounds for Time
Activity 56: Five Rounds for Time
Nutrition 56: Colorful Spring Strawberries
Nutrition 56: Colorful Spring Strawberries
FR 56Nutrition 56Week of May 10, 2021
Week of May 10, 2021
Activity 57: Four Rounds Workout
Activity 57: Four Rounds Workout
Nutrition 57: Fruit Rainbow Cups
Nutrition 57: Fruit Rainbow Cups
FR 57Nutrition 57Activity 58: Four Rounds Workout
Activity 58: Four Rounds Workout
Nutrition 58: Graham Cracker Fruit Pizzas
Nutrition 58: Graham Cracker Fruit Pizzas
FR 58Nutrition 58Week of May 17, 2021
Week of May 17, 2021
Activity 59: 8-Minute AMRAP
Activity 59: 8-Minute AMRAP
Nutrition 59: Applesauce "Smoothie" Bowl
Nutrition 59: Applesauce "Smoothie" Bowl
Fitness Rocks 59Nutrition 59Activity 60: 12-Minute AMRAP
Activity 60: 12-Minute AMRAP
Nutrition 60:
Nutrition 60:
Fitness 60Page updated
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