Focus: Strength
Choose one upper body and one lower body workout:
LOWER BODY
Option 1
OR Option 2
UPPER BODY
Option 1
OR Option 2
Remember to submit your PE Journal! Enjoy your workout!
Monday, June 15, 2020
WOD - Tuesday June 16 - STRENGTH
PE Workout of the Day
Focus: Strength
Choose one upper body and one lower body workout:
LOWER BODY
Option 1
OR Option 2
UPPER BODY
Option 1
OR Option 2
Remember to submit your PE Journal! Enjoy your workout!
Focus: Strength
Choose one upper body and one lower body workout:
LOWER BODY
Option 1
OR Option 2
UPPER BODY
Option 1
OR Option 2
Remember to submit your PE Journal! Enjoy your workout!
Sunday, June 14, 2020
WOD - Monday June 15, HIIT
3 sets, performed twice
30 seconds of rest between each set
Do 30 seconds of exercise followed by 30 seconds of Jumping Jacks
30 seconds of rest between each set
Do 30 seconds of exercise followed by 30 seconds of Jumping Jacks
set #1
- squats
- push ups
- knee drivers
- high low plank
- alternating lunges
set #2
- burpies
- bicycles
- pop squats
- swimmers
- spot sprint
set#3
- penguins (side to side crunch)
- mountain climbers
- russian twist
- overhead squat (pretend you have a bar or use a ski pole or piece of dowling)
- hip thrusters
Don't forget: warm up and cool down and stretch
Tuesday, June 9, 2020
WOD - Wednesday June 10 - Cardio
FOCUS: CARDIO
Option #1: For inside or outside
Option #2 - For outside - choose from the 3 levels (1 - beginner, 2 - intermediate, 3 - more advanced)
Don't forget to submit your PE Journal!
Option #1: For inside or outside
Option #2 - For outside - choose from the 3 levels (1 - beginner, 2 - intermediate, 3 - more advanced)
Level 1
Time: 30 minutes* including warm-up and cool-down
Calories burned: Approximately 170 per workout**
Calories burned: Approximately 170 per workout**
First 10 minutes: Warm up with gentle walking that gradually gets brisker.
Next 16 minutes: Break into a gentle jog that feels somewhat challenging for one minute. Recover for three minutes with moderately paced walking; by the end of the three minutes you should have the energy to jog again. Repeat sequence three more times.
Last four minutes: Walk at an easy pace to cool down.
Challenge yourself: Gradually ramp up your walking pace so it gets brisker toward the end of your three-minute recovery interval.
Level 2
Time: 40 minutes* including warm-up and cool-down
Calories burned: Approximately 240 per workout**
Calories burned: Approximately 240 per workout**
First five minutes: Warm up with a brisk walk or gentle jog.
Next 15 minutes: Run at a moderate pace.
Next 15 minutes: Run faster for one minute at a somewhat challenging or quite challenging pace; you should feel almost breathless by the end of this interval. Recover for two minutes, walking to catch your breath. Repeat sequence four more times.
Last five minutes: Walk at an easy pace to cool down.
Challenge yourself: Work up to running for one minute and walking for one minute.
Level 3
Time: 50 minutes* including warm-up and cool-down
Calories burned: Approximately 380 per workout**
Calories burned: Approximately 380 per workout**
First five minutes: Warm up with a brisk walk or gentle jog.
Next 25 minutes: Run at a moderate pace.
Next 12-15 minutes: Run faster for one minute at a challenging pace. You should feel breathless when the minute is up. Recover for 30 seconds, walking to catch your breath. Repeat sequence seven to nine more times (depending on desired intensity).
Last five to eight minutes: Walk at an easy pace to cool down.
Challenge yourself: Accelerate to almost a sprint in the last 10 seconds of each one-minute running interval.
Challenge yourself: Accelerate to almost a sprint in the last 10 seconds of each one-minute running interval.
Don't forget to submit your PE Journal!
Tuesday June 9 Strength
Intense Upper Body Workout!! Instructor struggles with this see if you can pull it off, Shorten time to 20-30 sec if you want!
https://www.youtube.com/watch?v=sYYjx_W7rUY
If you have the energy...Lower body is next.
Intense Upper Body Workout!! Instructor struggles with this see if you can pull it off, Shorten time to 20-30 sec if you want!
https://www.youtube.com/watch?v=sYYjx_W7rUY
If you have the energy...Lower body is next.
Sunday, June 7, 2020
WOD: Monday June 8th HIIT
HIIT: Tabata
Tabata is high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.
You can time on your watch or use a tabata timer on youtube or even better find a tabata play
list on any music provider including youtube that tells you when to go and when to rest.
Traditionally tabata would have one exercise for 8 sets but to avoid injury and to make it a little
more enjoyable we will do two exercises per set.
Warm up: 5 min: jogging, jumping jacks, high knees, stairs, biking whatever to get yourself
moving. Do some dynamic stretching.
Tabata sets:
Round 1:
Jumping Jacks & Mountain Climbers
(first 20 sec J-Jacks, rest 10, second 20 sec mountain climbers etc...)
Round 2:
Spot Sprints & push up with side plank/hip twist
Round 3:
Burpies & v-sit rows
Round 4:
Squats & jogging with air punches
Round 5:
Pop Squat & Bicycle crunches
Round 6:
Push ups (modify if needed) & inch worms (if you have shoulder issues don't walk out past push
up position)
QUICK COOL DOWN & STRETCH!!
If you want a tabata video for motivation try this.
Tabata is high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.
You can time on your watch or use a tabata timer on youtube or even better find a tabata play
list on any music provider including youtube that tells you when to go and when to rest.
Traditionally tabata would have one exercise for 8 sets but to avoid injury and to make it a little
more enjoyable we will do two exercises per set.
Warm up: 5 min: jogging, jumping jacks, high knees, stairs, biking whatever to get yourself
moving. Do some dynamic stretching.
Tabata sets:
Round 1:
Jumping Jacks & Mountain Climbers
(first 20 sec J-Jacks, rest 10, second 20 sec mountain climbers etc...)
Round 2:
Spot Sprints & push up with side plank/hip twist
Round 3:
Burpies & v-sit rows
Round 4:
Squats & jogging with air punches
Round 5:
Pop Squat & Bicycle crunches
Round 6:
Push ups (modify if needed) & inch worms (if you have shoulder issues don't walk out past push
up position)
QUICK COOL DOWN & STRETCH!!
If you want a tabata video for motivation try this.
Wednesday, June 3, 2020
WOD - Wednesday June 3rd
This workout is one of the classics from Superfit.
It is a short workout, but meant to be very intense, so make sure to give yourself a good warm up! (5-10min... 5 min at least!!!). You will be doing squats, pushups and situps in the workout, so make sure to throw in a few reps of those in your warmup.
First step will be to measure out 18m as the shuttle run distance. About 23-24 strides is the average for this distance. If you are on the shorter side of average, add a couple of steps... vice versa for you tall folk.
Good warmup example
Jog back and forth 4 times on the 18m
Roll out your ankles, knees, hips, upper back and neck
Jog back and forth 4 times on the 18m
Stretch lower body (calves, hamstrings, quads and glutes)
Jog back and forth 4 times on the 18m
Stretch upper body (core, chest, back and shoulders)
Jog back and forth 4 times on the 18m
Casually complete 3 sets of 5 pushups, 5 situps, 5 squats
Jog back and forth 4 times on the 18m
Rest 5 min
The Workout "Jeffro" Yes I named it after myself
Against a running clock (i.e. as fast as you can complete)
25 shuttle runs of 18m (each way counts as 1)
25 situps
25 pushups
25 squats
Giver!
If you're wanting more of a challenge, do a "Double Jeffro"
25 shuttle runs of 18m
50 situps
50 pushups
50 squats
25 shuttle runs of 18m
Don't forget to cool down 5-10min after!
It is a short workout, but meant to be very intense, so make sure to give yourself a good warm up! (5-10min... 5 min at least!!!). You will be doing squats, pushups and situps in the workout, so make sure to throw in a few reps of those in your warmup.
First step will be to measure out 18m as the shuttle run distance. About 23-24 strides is the average for this distance. If you are on the shorter side of average, add a couple of steps... vice versa for you tall folk.
Good warmup example
Jog back and forth 4 times on the 18m
Roll out your ankles, knees, hips, upper back and neck
Jog back and forth 4 times on the 18m
Stretch lower body (calves, hamstrings, quads and glutes)
Jog back and forth 4 times on the 18m
Stretch upper body (core, chest, back and shoulders)
Jog back and forth 4 times on the 18m
Casually complete 3 sets of 5 pushups, 5 situps, 5 squats
Jog back and forth 4 times on the 18m
Rest 5 min
The Workout "Jeffro" Yes I named it after myself
Against a running clock (i.e. as fast as you can complete)
25 shuttle runs of 18m (each way counts as 1)
25 situps
25 pushups
25 squats
Giver!
If you're wanting more of a challenge, do a "Double Jeffro"
25 shuttle runs of 18m
50 situps
50 pushups
50 squats
25 shuttle runs of 18m
Don't forget to cool down 5-10min after!
Monday, June 1, 2020
WOD - Tuesday June 2 - Cardio
Focus for today's WOD: Cardio
When doing cardio, we want to remember the FIT principle:
Frequency: • how often should I work out? • minimum 3x / week
Intensity: • how hard should I be working out? • In your TARGET ZONE
(which is 60% - 80% of your
Max Heart Rate - for most of
you that means 130-165 bpm)
Time: • how long should I work out for? • minimum of 20 minutes
_______________________________________________________________
Option 1: If you would like a video to follow: Here's a 37 minute workout from Fitness Blender. It includes a warm-up and cool down.
Option 2: Prefer a Darebee workout? Check this one out. Remember choose your level, I, II or III. You will need to do a warm-up before starting this one. Because this option won't as long, you will want to perform it at a higher intensity.
Option 3: Rather do something less structured? There's lots of exercises that allow you to work on cardio: brisk walking, jogging, cycling, rowing, hiking, skipping, roller blading, etc. Just make sure your heart rate is in your target zone and you are participating in the activity for at least 20 minutes. The less intense the exercise, the longer you should perform it for.
Remember to submit your PE Journal. Have a good workout!
When doing cardio, we want to remember the FIT principle:
Frequency: • how often should I work out? • minimum 3x / week
Intensity: • how hard should I be working out? • In your TARGET ZONE
(which is 60% - 80% of your
Max Heart Rate - for most of
you that means 130-165 bpm)
Time: • how long should I work out for? • minimum of 20 minutes
_______________________________________________________________
Option 1: If you would like a video to follow: Here's a 37 minute workout from Fitness Blender. It includes a warm-up and cool down.
Option 2: Prefer a Darebee workout? Check this one out. Remember choose your level, I, II or III. You will need to do a warm-up before starting this one. Because this option won't as long, you will want to perform it at a higher intensity.
Option 3: Rather do something less structured? There's lots of exercises that allow you to work on cardio: brisk walking, jogging, cycling, rowing, hiking, skipping, roller blading, etc. Just make sure your heart rate is in your target zone and you are participating in the activity for at least 20 minutes. The less intense the exercise, the longer you should perform it for.
Remember to submit your PE Journal. Have a good workout!
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