Fitness

Hey Lansdowne!

Virtual introduction and first challenge. Watch this video:

https://youtu.be/k-SISyPOo9Y

I am so excited to be sharing Fitness Challenges with you all! These fitness challenges are meant to be fun ways to keep fit and stay active. You are welcome to do these challenges with siblings, parents or guardians and also don't be afraid to FaceTime a friend and have a little friendly competition.

After the first week, a leaderboard will be posted and updated. To be listed:

• Top scores for each Challenges

• Total points for the week

I am looking forward to hearing from you all and getting your names on the leaderboard.

You got this Landsdowne!

Ms. Mels

Week 1: April 13th-17th

Challenge #1

Plank for as long as possible without breaking form

The time stops:

• If your hips sink lower to the ground than your chest

• If an orange would roll off of your back

Feel free to FaceTime a friend and do this together. Or even challenge someone in your house!

Send in your name and time planked to Ms. Mels → bmels@sd61learn.ca

Challenge #2

Ms. Mels on performing a squat correctly

https://youtu.be/8Nz-Aazdbnc

Set a timer for 1 minute

Perform as many squats as you can

Count your score or have someone count for you

Send in your # of Squats to bmels@sd61.bc.ca

Challenge #3

Ladder Challenge for time:

50 Jumping Jacks

40 Lunges

30 second wall sit

20 Squats

10 Push-ups

Congratulations, you made it down the ladder!

If you are feeling like challenging yourself go back up the ladder!

10 Push-ups

20 squats

30 second wall sit

40 Lunges

50 Jumping Jacks

Week 2: April 20th-25th

#1. Yoga and Meditation

We made it through week one of this new way of learning! You have all done a great job. We are going to start week two with yoga and meditation. Yoga and meditation are great ways to clear your mind, practicing deep breathing and relieve stress. I hope you will all enjoy this practice and follow along at home.

Namaste!

https://www.youtube.com/watch?v=9XBnftTBmAk

#2. Wall Sit Challenge

https://youtu.be/SkM0vibxeX4

• Hold a wall sit for as long as possible

#3. Max Repetitions in 1 minute

https://www.youtube.com/watch?v=geck8ko6sYI

A) Push-ups

B) Mountain Climbers

Submit scores to bmels@sd61.bc.ca

Week Three: April 27th- May 1st

#1) Complete for time

Push-ups 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Jump Squats 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Complete

10 pushups - 1 jump squat

9 pushups - 2 jumps squats

8 pushups - 3 jump squats

etc..

#2) Fifty - Two Pick Up

GRAB A DECK OF CARDS AND START PRACTISING YOUR SHUFFLING SKILLS...

Each suit represents an exercise. The number on the card represents the number of reps (Ace = 12, Faces = 10).

Pick up cards one by one, performing the specified exercise until you have gone through the entire deck!

Clubs - Jumping Jacks

Hearts - Push-ups

Diamonds - Squats

Spades - Crunches or sit-ups

#3) Stretch it Out

You have worked very hard if you got through both challenges for Week 3. Today is about giving our bodies

a much needed rest. Follow along with this video for a guided stretch by the ocean.

https://www.youtube.com/watch?v=9Vkp5X78IyQ

Week Four: May 4th- 8th

Challenge #1: Spell your name

Spell your first and last name then complete the exercises associated with each letter!

A: 15 pushups

B: 50 Jumping Jacks

C: 20 crunches

D: 10 burpees

E: 60 second wall sit

F: 20 arm circles

G: 20 squats

H: 30 jumping jacks

I: 60 second plank

J: 20 mountain climbers

K: 40 crunches

L: 12 burpees

M: 15 squat jumps

N: 10 pushups

O: 20 lunges

P: 10 tricep dips

Q: 20 jumping jacks

R: 60 second plank

S: 30 bicycle crunches

T: 60 second wall sit

U: 40 high knees

V: 30 squats

W: 15 tricep dips

X: 10 mountain climbers

Y: 12 jumping lunges

Z: 30 crunches

Challenge #2: Lunges in 1 minute

Do as many stationary lunges as possible in 1 minute

• You may do reverse lunges OR forward lunges whichever is more comfortable for you

Challenge #3: Cardio Challenge

• For this challenge we are going to be working on our aerobic and cardio capacity. The exercise will be jogging or walking briskly or BOTH (your choice)

• I want you to first come up with a goal (it could be an amount of time or distance) that you hope to achieve for this particular challenge

• Then head out the door and see if you can reach your goal or even achieve more

---> Send your goal (time, distance, mode of movement) to Ms. Mels AND then what you did achieve (time, distance, mode of movement)!

YOU ARE ALL DOING AN AMAZING JOB! SO PROUD OF YOU!

Week 5 & 6: May 11th-22nd

1. Watch this video

https://www.youtube.com/watch?v=fqhYBTg73fw

I hope after watching this video you learn a lot about living a healthy lifestyle in terms of diet and exercise. I would like for you to track your diet and exercise for 1 day in the next week.

Here is an example:

Day 1 (date): Wednesday May 6th, 2020

Exercise

What was the activity?: High Intensity Workout

5 Rounds of:

15 Squat Thrusters

15 v- sits

15 jump lunges

15 situps

300 metre run

Duration (how long did you exercise):

20 minutes

Intensity of exercise (1 is minimum effort to 10 which is maximum effort):

8/10

How did you feel during and after exercise:

I felt great the first few rounds, and as I got to round 3, 4 and 5 I began to feel a little more fatigued. The hardest part was the running. After I finished the workout I felt great. Did a cool down and some stretching with my workout buddy!

Nutrition

Breakfast:

• Cup of coffee with cream

• 2 eggs, 1 piece of toast with ¼ of an avocado

Snack:

• Handful of raw almonds

• ½ a dragonfruit

Lunch:

• Veggie sandwich: Sprouts, gated carrots, beets, cheese, whole grain bread

• Vegan chocolate chunk cookie

Snack:

• Large navel orange

Dinner: Salad Bowl

• Kale, spring mix (approximately 2 cups)

• Cucumber, peppers, tomato, green onion, feta cheese (for topping)

• ½ cup lean ground beef

• Almond curry dressing

Snack:

• Lays BBQ chips ½ bag

Think of one thing within your diet that you could change to make it more healthy? (Explain)

Instead of the Lays BBQ chips, I could have had popcorn on the stove (made with olive oil/ coconut oil). However, I rarely have chips so I don’t think I would change it at all.

REMEMBER: Having a few unhealthy snacks here and there is not terrible. It's ok to have a treat once in a while without feeling guilty about it. It is all about making small daily changes so that we are able to lead a long, healthy and happy lifestyle!

#2) CORE BURNER

4 rounds of 30 seconds each:

• Mountain climbers

• Plank

• Cross body toe taps

• Side plank

#3) LEG BURNER: Wall sit and Squats

Perform 4 rounds of:

1 minute

• Wall sit

1 minute

• Squats

Rest 1 minute in between each round.

Daily Challenges → Complete each daily challenge for a point

Monday

• Eat vegetables with every meal

Tuesday

• Choose one 100 squats or 100 situps

Wednesday

• Tabata pushups *8 rounds of 20 seconds exercise 10 seconds rest*

Thursday

• 30 minutes of physical activity of your choice

Friday

• Read for 15 minutes

Saturday

• Wall sit or plank competition with a family member or friend

Week 8: June 1st-5th

Daily Challenges → Complete each daily challenge for a point

Monday

• Walk or run 2km

Tuesday

• Drink 1.5-2 Litres of water total for the day

Wednesday

• Track your screen time for the day

Thursday

• Try a fruit or vegetable you have never tried before

Friday

• As Many Reps As Possible (AMRAP) in 3 minutes of

SQUATS

then

AMRAP in 3 minutes of

PUSH-UPS

June 8th-19th

Challenge #1:

3 Rounds of:

1 minute jumping jacks

1 minute squats

30 second plank

Challenge #2:

3 Rounds of:

30 second wall sit

20 situps

10 pushups

Challenge #3:

30 minutes of one of or all of the following

• Cycling

• Running

• Walking

• Sport