1. Use your hands, elbows, feet, knees, nose, and head to strike an object as many times as you can before it hits the ground.

2. Strike an object with your hand, paddle, bat, or racket to make it move forward, ahead of you.

3. Use your striking skills and challenge a family member to a game of “tennis” or “hand tennis”. How many times can you hit back and forth?

1. Bump to self 5 times in a row.

2. Set to self 5 times in a row.

3. Bump and set 10 times. Does not have to be in a row.

4. Using your volleyball skills play “keep it up”. Form a circle, square, or triangle with members of your family. How many times can you bump and set the ball before it hits the ground? MOVE YOUR FEET!!!

5. First try for 5 hits in a row.

6. If successful, try for 10 hits in a row.

7. If successful, try for a family record.

1. Find some dice. You may find it in your home board games.

2. Complete the below dice fitness challenges for endurance, strength, and cardio.

3. If you are unable to find the amount of dice asked for or have no dice available, please mark separate pieces of paper with 1-6. Crumble up those papers and throw just like dice. Or even better, make your own 6 sized die with any paper your have!

4. You will need at least 5 dice to complete this workout.

5. Please roll at least 3-5 times for each fitness component....endurance, strength, and cardio.

• 3rd-5th Challenge: you may use less dice and multiple to determine number of exercises.

AMRAP WORKOUT

(AS MANY ROUNDS AS POSSIBLE)

OBJECTIVES:

1. I can perform each exercise listed as many times (ROUNDS) as possible.

2. I can perform each exercise using the correct form.

***Please participate in a warm-up or stretching activity before beginning this workout***

LESSON:

1. Perform each exercise listed (#1-#6) as many rounds or times as you can.

2. Start with exercise #1 and continue to #2, #3,#4,#5 and #6.

3. Repeat exercises #1-#6 for as many rounds or times as you can.

TASKS/ACTIVITY:

#1......5 pushups

#2....... High knees 10 seconds/times (jog in place and raise each knee to reach your waist level)

#3.......Jog 3 laps (anywhere you are)

#4..... Standing leg stretch 10 seconds (with feet together or straddled, try to touch the ground or your feet)

#5......Plank position 15 seconds (high or low)

#6......10 Spidermans (elbow to opposite knee touches)

Repeat # 1-#6 as many rounds /times as you can.

How many rounds did you complete?

Let me know. Email me mbyrne@wcpss.net or pop into my office hours to share.

TABATA

What is Tabata?

-Today Tabata workouts have become the most popular form of high intensity interval training (HIIT).

-Tabata has been scientifically proven to help increase the endurance and performance of your cardiovascular and muscular systems.

-Discovered in 1996, by a Japanese scientist named Dr. Izumi Tabata, at the National Institute of Fitness and Sports in Tokyo.

- The structure of the workout is simple, yet strenuous:

- workout hard for 20 seconds.

- rest for 10 seconds.

- repeat same exercise, a total of 8 times/rounds. (4 minutes total)

- complete all exercises for 8 rounds/times.

Objectives:

1. I can perform the high intensity interval workout, known as Tabata, for at least 3 rounds.

-try for more (or less) if you can.

2. I can perform each exercise using the correct form.

3. I can demonstrate a basic understanding of my cardiovascular (cardio) and muscular systems. (think of what you learned in H&F class)

Lesson/Activity:

1. Choose either the blue or green Tabata workout.

2. Perform each exercise using the correct form, at least 3 rounds/times.

I thought I would change things up this week. Here are some simple games that you can enjoy as a family. Have FUN!!! The weather will be great for outdoor activity.

Connect -4 Relays

1. Print out the connect-4 board below. You can make as many copies as needed.

2. Choose a pencil, marker, or crayon (different colors for each player). If you have Connect- 4 pieces use those and that will save you some paper. You can also make your own pieces using paper.

3. Choose a starting point to run from and back to after each turn.

4. Be safe!

5. Change up the locomotor movements......jog, skip, walk, gallop, side slide, jump on two feet, hop on one foot.

It is not just about speed, you have to think strategy!

Make it, Move it!

1. Find an object to toss/throw.

2. Find a basket/ empty box to throw to.

3. Choose a starting point.

4. Choose an ending point.

5. If you make it into your target, move the target 1 foot ahead.

6. Go back to starting point and try again.

7. Play until someone reaches the end.

Fun Challenge: If you miss the target, you must return it to the starting point and start over.

Staying with simple, fun family games this week! The weather looks to be rainy this week, so these games should be good indoor activities.

Directions for each activity are written on the pictures. You can participate in one or both games.

If this is your first time to my website, please try any of the lessons listed!!

I have been getting a lot of positive feedback about the previous lessons. So let's keep the fun going!!!

• Just click on the game board.

• Follow the directions.

• Have fun!!!

• I did these with my nephew and niece and they loved it.

Family Health Week

-Many fabulous WCPSS PE Teachers created this final assignment for you to work on now and over the summer!

-Please use the link to participate in the assignment. Have a great summer!!!

https://docs.google.com/presentation/d/1i1Ry110OEOTJT1UTs6v802TFx5jg_x7J4jJdRmkI2qU/edit?usp=sharing