Week 8: 6/1-5 PE

Monday

• Do your daily exercises: First do a short warm-up similar to what we do in class. Be sure to jog, skip, or jump rope for a few minutes before stretching - this allows our bodies to more readily stretch

  • Stretch out - do our stretching routine

  • Do 10 - 15 push-ups & sit-ups

  • 45 sec. Plank

• Go for a short run 2-3 laps on track or half to 3/4 mile jog

• Try as many of the poses below as you can - minimum of 9.

• Hold each pose for up to 15-20 seconds

• Try it with soft music playing, think about relaxing as you do each pose, remember to breathe in and exhale out!

• Focus is on Relaxation!

• 7. Reflect on how you feel when you are done!

Tuesday

• Do your daily exercises:

  • Stretch out - do our stretching routine - First do a short warm-up similar to what we do in class. Be sure to do jumping jacks, jog in place high knees, kick bottom, arm circles forward and back, trunk twists, skip, or jump rope for a few minutes before stretching - this allows our bodies to get warm to be able to more readily stretch

  • Do 10 - 15 push-ups & sit-ups

  • 45 sec. Plank

• Go for a short run 2-3 laps on track or half to 3/4 mile jog

  • Start off slow and easy and work your way into the exercise

  • Modify what you do, if it is too hard go easy, take a break if you become too fatigued

• Do the Tabata work out on the left.

Wednesday

Do your daily exercises:

a. Stretch out - do our stretching routine

b. Do 10 - 15 push-ups & sit-ups

c. 45 sec. Plank

1. Today's workout is a continuous workout for over 15 minutes: studies show that a person must hit a minimum workout experience of 15 minutes in order to start burning body fat. Our bodies usually prefer to burn blood sugar which our food is converted into, but once we begin to exercise for longer than 15 minutes our body becomes a fat burning machine.

2. Pick an activity to do that you can do at a moderate pace or intense depending on your fitness level and perform it for 15 - 45 minutes

Examples are: Bike ride, Walk, Jog, Fartlek Run if you have partners to run with, Continuous dancing, Basketball if you don't stop moving, Swimming, a good long hike in the mountains woods with family - get some nature.

Skip the final step in the google doc.

Thursday

Do your daily exercises:

a. Stretch out - do our stretching routine

b. Do 10 - 15 push-ups & sit-ups

c. 45 sec. Plank

1. Go for a short run 2-3 laps on track or half to 2/4 mile jog

2. Using your Play Station, Wii, X-Box, Smart TV or your Computer - Let's go dancing!

3. If you have Just Dance, Dance Dance Dance, games you are to dance with yourself, friends if appropriately social distanced or invite your family and dance for 45 - 60 minutes!

4. If you do not have a Dance program, you can find "Just Dance" songs on YouTube.

5. Remember, Let's make each day the best day ever!

Friday

1. Start with a 3 min "Wake up" warm up

2. You have been given 4 /4 minute Tabata routines to go through. Each emphasizes a different fitness component---aerobic capacity, muscle strength, muscle endurance and flexibility.

3. Complete each one 1x for a 16 minute workout.