PHYSICAL EDUCATION

Online Class assignment 

Warm-Up (5-10 minutes)

1. Arm Circles (1 minute)

   • Stand with arms extended to the sides.

   • Make small circles for 30 seconds, then reverse.

2. Leg Swings (1 minute)

   • Stand on one leg and swing the opposite leg forward and backward for 30 seconds.

   • Switch legs and repeat.

3. Bodyweight Squats (1 minute)

   • Stand with feet shoulder-width apart.

   • Lower into a squat, keeping your chest up and back straight. Rise back up. Repeat.

4. High Knees (1 minute)

   • Jog in place, bringing knees up towards your chest as high as possible.

5. Dynamic Lunges (1 minute)

   • Step forward into a lunge, alternating legs. Keep your core engaged.

Circuit Workout (20-30 minutes)

Perform each exercise for 30-45 seconds, followed by a 15-30 second rest. Repeat the circuit 2-3 times.

1. Push-Ups

   • Standard or modified (knees on the ground).

2. Bodyweight Squats

   • Keep your feet shoulder-width apart and lower into a squat.

3. Plank

   • Hold a plank position on your forearms or hands, keeping your body straight.

4. Mountain Climbers

   • In a plank position, alternate bringing knees to your chest quickly.

5. Glute Bridges

   • Lie on your back, knees bent. Lift your hips towards the ceiling, squeezing your glutes.

6. Burpees

   • From standing, drop into a squat, kick your feet back, return to squat, and jump up.

7. Bicycle Crunches

   • Lie on your back, bring opposite elbow to knee while extending the other leg.

8. Lateral Lunges

   • Step to the side, lowering into a lunge while keeping the opposite leg straight.

Cool Down (5-10 minutes)

1. Standing Forward Bend (1 minute)

   • Stand tall, then hinge at your hips to reach towards the ground.

2. Seated Hamstring Stretch (1 minute each leg)

   • Sit with one leg extended, reach toward your toes. Switch legs.

3. Child’s Pose (1 minute)

   • Kneel and sit back on your heels, stretching your arms forward on the ground.

4. Cat-Cow Stretch (1 minute)

   • On hands and knees, arch your back (cat) and then dip your back (cow).

5. Torso Twist (1 minute)

   • Sit cross-legged, twist your torso to one side, hold, and switch.