Week 7

Physical Health - Week 7

Here is a good overall workout to try at home this week. Try to do this whole workout every other day. Aim for 40 seconds of work, followed by 10 seconds of rest. Alternate through the activities below and for a 30-minute workout. Kids, try to get your parents involved too! Videos have been added below to demonstrate some of these movements.

1. Mountain Climbers (see video below) - Get into a push-up position and then alternate bringing your knee to your elbow. You can do these on the same side connections or crisscross. The idea is to move fast and work up a sweat!

2. Bear Crawls (see video below) - Palms and feet flat on the floor, arch your back so that you look like a momma bear. Race your parents across the room. Add some fun by having a competition! Who can "roar" the loudest?

3. Star Jumps - Stand tall and then explosively jump into the air, expanding your legs and your arms so that you look like a large “X” in the air. At the height of the jump, be sure to exclaim, “I’m a STAR!”. To make this more challenging, try your star jump by starting in a squat position (see the video below).

4. Push Ups - Straightforward and to the point. Just be sure your hands are in line with your pectorals (chest muscles) and your booty isn’t arced in the air. Do your push ups from your knees if it is hard for you to keep the proper form.

5. Sit Ups - Another classic. Feel free to tuck your toes under the edge of a couch or chair if you need a bit of support, or, ask your parents to hold your feet and vice versa.

6. Burpees (see video below) - Who is up for the challenge? Start with a jump up, then drop to a plank, add a push-up, and then jump back up. It should be one fluid motion and try to not pause between repetitions. Make it a bit easier by skipping the push up if you need to.

7. Squats (see video below) - See who can get the deepest squat or the most squats in 60 seconds. To do this one, stand with your feet shoulder’s width apart, and do deep knee bends. Make sure you keep your knees behind your toes and your arms out straight.

8. Leg Raises (see video below) - Lay on your side or on your back and lift your legs without bending at the knee. Try to hold at the top. This exercise works your lower abdominals. Be careful to not let your lower back arch!

9. Lunges (see video below) - Step forward and bend your front knee to a 90-degree angle. The goal is to have your back knee touch the ground without letting your front knee go past your toes.

10. Planks (see video below) - Elbows on the floor and balanced on your tiptoes. Challenge your parents to see who can last the longest! 30 seconds is considered a good length of time to hold a plank.

11. Jumping Jacks - Another classic! This exercise will keep your heart rate up.

12. Butterfly/flutter Kicks (see video below) - Lay flat on your back, and extend your legs straight out. Imagine a swimmer, and begin to flutter kick your legs without bending at the knee. Start with your feet high off of the floor, as the move gets more difficult the closer the action is to the floor.