Embedded Files
Week 11
Week 11
IMG_4923.MOVWednesday 6/10 Ball Workout: 3-5 Rounds
Burpees: 10
Plank: 30 seconds
Push-ups: 10
Russian Twist: 30 seconds
Mountain Climbers: 30 seconds
IMG_4927.MOVThursday 6/11 Workout: 4-5 Rounds
Single Double Knee Tuck: 10
Bear Crawl Shoulder-Foot Taps: 15
Boxer Sit-up: 15
See-Saw Lunge Squat: 10 each leg
IMG_4886.MOVMonday 6/8 Workout: 3-5 Rounds
Burpee Mountain Climber: 10
Squat Toe Touches: 20
Eccentric (slow) Push-ups: 10
Bicycle Crunches: 30 seconds
Squat Pulse: 15
IMG_4922.MOVTuesday 6/9 Workout: 4-5 Rounds
Jack Forward Lunge: 20
Toe Reach Push-up: 10
Out-in: 20–Alternate Leg Raises: 30
Knee Tuck Push-up: 20
Week 10
Week 10
IMG_4861.MOVThursday 6/4 Workout: 3-5 Rounds
Push-up Combo Series: 10
Alternate Forward Lunge Pulse: 20 (10 each leg)
Leg Raise Circles: 10
Bear Bird Dogs: 10 (5 each leg)
Star Fish V-ups: 10
IMG_4843.MOVMonday 6/1 Workout: 3-5 Rounds
Plank-up to Push-up: 10
Crusty Lunge Knee Tuck: 20
Leg Raise to Leg Split: 10
Push-up Front to Side Arm Raise: 10
Russian Twist: 40
IMG_4859.MOVWednesday 6/3 Workout: 4-5 Rounds
RDL Forward Lunge: 10 each leg
Russian Twist Out-in: 10 (1234 out-in)
RDL Squat: 10 each leg
Plank Tuck Side Kick: 20
Week 9
Week 9
IMG_4785.MOVTuesday 5/26 Workout: 3-5 Rounds
Reverse Sprinter Lunge RDL: 10 each leg
Side Hand Plank Toe Reach: 10 each side
Push-up Plank Bear Crawls: 10
Squat Reverse Lunges: 10
Side Plank Leg Raise & Crunch: 10 each side
IMG_4787.MOVWednesday 5/27 Workout: 3-5 Rounds
Jack Squat: 10
Mountain Climber Push-ups: 10
Alternate Leg Raises: 30 (15 each leg)
Half Burpee Push-up: 10
Crunches: 30
Week 8
Week 8
IMG_4750.MOVMonday 5/18 Workout: 3-5 Rounds
Squat Side Lunge: 20 (10 each side)
Push-up Plank Leg Lift Knee Tuck: 20 (10 each leg)
Cross Body Mountain Climbers: 20 (10 each leg)
Push-up Arm Throughs: 10
Hollow Hold: 30 seconds
IMG_4751.MOVWednesday 5/20 Chair Workout: 3-5 Rounds
Step-ups: 15 each leg
Dips: 20
Chair Jump Squats: 10
Chair Push-ups Incline & Decline: 10 each
Chair L Sit: 30 second hold
IMG_4771.MOVThursday 5/21 Workout: 3-5 Rounds
Lateral Spider Walks: 20
Flutter Kicks: 45 seconds
Star Plank: 45 seconds
Plank Rotations: 20
Push-up Plank Jack: 10
Week 7
Week 7
IMG_4745.MOVThursday 5/14 Core Challenge:
*** 4 minutes with out feet touching the ground
** 30 seconds each move
* 10 seconds off in between
In-Out
Seated Single Leg Overs
Split Leg Overs
Double Leg Overs
In-Out
Seated Leg Overs
Split Leg Overs
Double Leg Overs
IMG_4729.MOVWednesday 5/13 Workout: 3-5 Rounds
Pike Lateral Kick Outs: 20 (10 each side)
Crunches: 30
Push-ups: 20
Bicycle Crunch: 20
Reverse Walk Out Push-Up: 10
My Movie.mp4Kindergarten Dot Project Thursday 5/14
Materials Needed:
Scissors
Tape
Paper/Magazine
IMG_4725.MOVMonday 5/11 Workout: Core Challenge:
2 Rounds
Front plank: 30 seconds
Side plank: 30 seconds
Side Plank: 30 seconds
6 Inch Hold: 30 seconds
6 Inch Flutter Kicks: 30 seconds
6 Inch Alternate Leg Raises: 30 seconds
Front plank: 30 seconds
Side plank: 30 seconds
Side Plank: 30 seconds
6 Inch Hold: 30 seconds
6 Inch Flutter Kicks: 30 seconds
6 Inch Alternate Leg Raises: 30 seconds
IMG_4727.MOVTuesday 5/12 Workout: 3-5 Rounds
Pulse Squats: 15
Plank Leg Lifts: 16 (8 each leg)
Pulse Lunge Squats: 16 (8 each leg)
Plank Arm Through: 16 (8 each arm)
Pulse Push-up to Tuck: 10
Week 6
Week 6
IMG_4719.MOVWednesday 5/6 Workout: 3-5 Rounds
Mountain Climber Push-ups: 10
Single-leg Reverse Plank Hold: 20 (10 each leg)
Plank to Dolphin Pose: 10
Single-leg Reverse Plank Hip Thrust: 20 (10 each leg)
Squat Jump Heel Taps: 10
IMG_4720.MOVThursday 5/7 Workout: 3-5 Rounds
Reverse Walkout: 10
Plank Walk-in Toe Touch: 10
Plank Jack Burpee Jack: 10
In-out: 20
Push-up Plank Arm Raise: 20 (10 each arm)
IMG_4712.MOVMonday 5/4 Workout: 3-5 Rounds
Burpee Split Squat: 10
Combo Push-Up (diamond, reg. wide): 5 (15 total)
Glute Bridge Hold: 30-45 seconds
In-out seated Leg overs: 10
Mountain Climber Burpee: 10
IMG_4716.TRIM.MOVTuesday 5/5 Workout: 3-5 Rounds (*no rest between exercise)
Push-ups: 25
Burpees: 10
Sit-ups: 15
Squats: 25
Burpees: 10
Week 5
Week 5
IMG_4702.MOVWednesday 4/29 Workout: 3-5 Rounds
Lateral Bear Crawl: 20
Reverse Plank Leg Tucks: 20
Front Plank Hold: 30 seconds
Bear Crawl Birds: 10
Push-ups: 20
IMG_4707.MOVThursday 4/30 Workout: 3-5 Rounds
Winged Squat Jacks: 20
Seated Leg Overs: 20
Squat Donkey Kicks: 20
Push-up Rotations: 10
Side Plank Holds: 30 second each side
IMG_4700.MOVMonday 4/27 Workout: 3-5 Rounds
Burpee Squats: 10
Plank Leg Lifts: 10 (each leg)
Alternate Crab Kicks: 20
Leg Lift Hip Raise to Toe Reach: 10
Elevated Bicycle: 30 seconds
IMG_4701.MOVTuesday 4/28 Workout: 3-5 Rounds
Shuffle Squats: 20
Crunches: 30
Over Head Squat Knee Up: 30
Push-ups: 20
Windshield Burpees: 10
Week 4
Week 4
IMG_4689.MOVThursday 4/23 Lower & Middle School Workout:
3-5 Rounds
Plank Arm Raises: 20
Frog Sit-ups: 15
Squat Jacks: 20
Hollow Hold or 6 Inch Hold : 30 seconds
Half Burpee Push-up: 10
IMG_4694.MOVFriday 4/24 Lower & Middle School Workout:
3-5 Rounds
Squat Kicks: 20
Scissors: 30
Squat to Lunges: 10
Russian Twist: 40
Mountain Climber Push-up: 10
IMG_4684.MOVWednesday 4/22 LS Workout: 3-5 Rounds
Jump Squats: 20
Straight Leg Sit-ups: 15
Wing Jacks: 20
Half Burpees: 20
Plank to Push-up: 10
IMG_4685.movWednesday 4/22 MS Workout: 3 Rounds
Pyramid:
Mountain Climbers 20 seconds
Rest 20 seconds
MC & Half Burpess 20 seconds
Rest 20 seconds
MC, HB, Alternate Standing Lunges 20 seconds
Rest 20 seconds
MC, HB, ASL, Push-ups 20 seconds
IMG_4643.MOVMonday 4/20 LS Workout: 3-5 Rounds
Plank Breakdown (push up plank to forward plank: 15
Single Leg RDL: 10 each leg
Crusty Lunge: 10 each leg
Crunches: 25
Plank: 30 seconds
IMG_4644.movMonday 4/20 MS Workout: 3-5 Rounds
Plank Breakdown (push up plank to forward plank) Knee Tucks: 10
Standing Single Leg RDL Knee Tuck: 20 (10 each leg)
Crusty Lunge Knee Drive: 20 (10 each leg)
Pike Cross Lateral Kick-outs: 14 (7 each leg)
6 inch hold: 1 min
Week 3
Week 3
IMG_4643.MOVFriday 4/3 Lower School Workout: 3-5 Rounds
Plank Breakdown (push up plank to forward plank) : 15
Single Leg RDL: 10 each leg
Crusty Lunge: 10 each leg
Crunches: 25
Plank: 30 seconds
IMG_4644.movFriday 4/3 Middle School Workout: 3-5 Rounds
Plank Breakdown (push up plank to forward plank) Knee Tucks: 10
Standing Single Leg RDL Knee Tuck: 20 (10 each leg)
Crusty Lunge Knee Drive: 20 (10 each leg)
Pike Cross Lateral Kick-outs: 14 (7 each leg)
6 inch hold: 1 min
IMG_4639.MOVThursday 4/2 LS Workout: 3-5 Rounds
Burpees: 10
Starfish: 10 (5 each leg)
Forward Reverse Squat Walks: 15
V-ups: 15
Push-ups: 10
IMG_4640.movThursday 4/2 MS Workout: 3-5 Rounds
Burpee Front Reverse: 10
Starfish: 14 (7 each leg)
Side Shuffle Squat: 20
V-ups: 20
Push-ups: 20
IMG_4637.MOVWednesday 4/1 LS Workout: 3-5 Rounds
Activated (3/4-squat) Jumping Jacks: 20
Mountain Climber Taps: 20 (10 each side)
Alternate Lunge Jumps: 16 (8 each side)
Shoulder Taps: 20
Squat Toe Touch (modified rocket launch): 20
IMG_4638.movWednesday 4/1 MS Workout: 3-5 Rounds
Inch Worm Walk Out Push-up: 10
In-out: 25
Lunge Pulse Switch: 16 (8 each side)
Push-up Plank Cross Tuck: 20
Leg Raises: 20
IMG_4632.MOVTuesday 3/31 Lower School Workout: 3-5 Rounds
180 Jump Squats: 10
Forward (forearm) Plank: 30 seconds
High Knees Sprinter Lunge: 10 (5 each leg)
Lateral Hill Touch: 20 (10 each side)
Monkey Climb Push-up: 10
IMG_4634.movTuesday 3/31 MS Workout: 3-5 Rounds
Sprinter (reverse) Lunge Toe Touch: 20 (10 each leg)
Side Plank Crunch: 10 each side
Push-up Arm Raise: 10
Forward (forearm) Plank: 1 minute
IMG_4630.MOVMonday 3/30 Lower School Workout: 3-5 Rounds
Push-up Arm Raise: 10 (5 each arm)
Superman: 30 seconds
Burpees: 10
Jumping Jack Tuck Jump: 10
Side Plank: 30 seconds each side
IMG_4629.movMonday 3/30 MS Workout: 3-5 Rounds
Burpees: 10
Crab Kick Toe Touch: 20 (10 each leg)
Side Plank Hip Dips: 20 each side
Overhead Squat Knee Tuck: 20 (10 each knee)
In-out Push-up: 10
Week 2
Week 2
IMG_4623.TRIM.MOVFriday 3/27 Lower School Workout: 3-5 Rounds
Squat Toe Touch: 10 (5 each leg)
Straight leg In-out: 20
Jump Squats: 10
Push-ups: 10
Mountain Climbers: 30 seconds
IMG_4625.movFriday 3/27 Middle School Workout: 3-5 Rounds
Overhead Squat Toe Touch: 20 (10 each leg)
Plank Hip Dips: 20 (10 each side)
Crusty Lunge Lateral Lunge: 20 (10 each leg)
Spider Man Glide Push-up: 10 (5 each side)
Bicycle Crunch: 20 (10 each leg)
IMG_4618.TRIM.MOVThursday 3/26 Lower School Workout 3-5 Rounds:
Reverse Lunge High Knee: 20 (10 each leg)
Flutter Kicks: 30 seconds
Walk Up Squats: 10
Scissors: 30 seconds
Straight Leg Sit-ups: 15
IMG_4620.movThursday 3/26 Middle School Workout 3-5 Rounds:
3 Piece Lunge (Reverse, Forward, Lateral): 10 (5 each leg)
Scissors: 30 seconds
3 Piece Push-up (Diamond, Regular, Wide): 5
3 Piece Front Plank (Out, In, Up): 10 (5 each leg)
Flutter Kicks: 30 seconds
IMG_4607.TRIM.MOVWednesday 3/25 Lower School Workout 3-5 Rounds:
Russian Twist: 20
Pulse Squat: 10
Arm Raise Plank: 10 each arm
In-out Push-up: 5
One Arm Push-up Plank hold: 10 seconds each arm
IMG_4612.movWednesday 3/25 Middle School Workout 3-5 Rounds:
Fire Hydrant Kick Back Combo: 10 each leg
See Saw Plank: 10
Knee Tuck Leg Lift Combo: 10 each leg
Russian Twist: 30
Burpee Squat: 10
IMG_4582.MOVTuesday 3/24 Lower School Workout 3-5 Rounds:
Jack Squats: 10
Plank Leg Lifts: 10 (5 each leg)
Standing Knee tucks: 20 (10 each leg)
Push-up Plank Shoulder taps: 20
6 Inch Hold: 30 seconds
IMG_4584.movTuesday 3/24 Middle School Workout 3-5 Rounds:
Pistol Squats w/ Chair: 10
Dips w/ Chair: 20
Chair Mountain Climbers: 30 seconds
1 Leg Chair Lunge Squats (Bulgarian Split Squats): 20 (10 each leg)
Inverted Chair Push-ups: 10
IMG_4571.MOVMonday 3/23 Lower School Workout: 3-5 Rounds
Jumping Jacks: 25
Push-ups: 10
Star Jumps: 10
Sit-ups: 10
Burpees: 5
IMG_4572.MOVMonday 3/23 Middle School Workout: 3-5 Rounds
Bridge Knee tucks: 20 (10 each leg)
Plank Jacks: 20
Mountain Climber Push-up: 10
Lateral Cross Kick Outs: 20 (10 each leg)
Spider-Man Plank: 14 (7 each leg)
Week 1
Week 1
Video.movThursday 3/19 Workout: 3-5 Rounds
High Knee Jacks: 30 (15 each leg)
Mountain Climber (1234) Burpees: 10
Side Plank Leg Lifts: 10 (each side)
Push-up Plank Tuck to Push up: 8
Cross Lateral Kick Outs to Squat: 7
IMG_4570.MOVFriday 3/20 Workout: 3-5 Rounds
Crusty Lunges: 20 (10 each leg)
Plank to Push-up: 10
Revers Forward Lunge: 20 (10 each leg, reverse forward is one)
Crab Leg Raises: 20 (10 each leg)
Squat Kicks: 20 (10 each leg)
Video.movMonday 3/16 Workout: 3-5 Rounds
Toe Touch Push-ups: 7
In and out Burpee Squats: 5
Bridge to Hill Touch: 20
Superman Burpees: 5
Single Leg V-up to Bicycle: 14 (7 on each leg)
Video.movTuesday 3/17 Workout: 3-5 Rounds
Superman Push-ups: 10
Twist Squat: 20
Push-up Lunge Clap: 8
Lunge Tuck: 8 each leg
Roll Out Push-ups: 5
IMG_4562.movWednesday 3/18 Workout: 3-5 rounds
Pulse Squats: 15
Plank Leg Lifts: 16 (8 each leg)
Pulse Lunge Squats: 16 (8 each leg)
Plank Twist : 16 (8 each arm)
Pulse Push-up to Glide: 5
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