Week 2: Remote Learning Lessons

WEEK OF MARCH 30

Week of March 30 - Activity 1

Warm-up (2 mins)	Arm Circles - While standing, reach both arms out and rotate in small to medium circles. Repeat by rotating arms backwards. 10 seconds at a time. Pause to rest, then repeat for a total of 6 times. High knees - While standing, pull one knee up in the air, even with your waist, jump and switch knees, repeatedly. Complete 20 high knees, then rest 10 seconds. Repeat 2 times.
Stretch  (3 mins)	Bicep stretch - Stand facing a wall and stretch one arm out, palm flat against the wall. Turn head and torso away from the arm on the wall for 10 seconds. Switch arms and repeat for a total of 3 times each side. Triceps - While standing, stretch one arm up in the air and bend your arm behind your head. Use the other hand to pull down on your elbow for 10 seconds. Switch arms and repeat for a total of 3 times each side. Hamstrings - while standing with feet close together, bend over and reach for your toes. Keep your knees straight. Count to 20, rest 10 seconds and stretch again for 20 more seconds.
Exercise (8 mins)	Part 1: Find a sidewalk that has lines close enough so that you can jump from one to another. For 20 repetitions, broad jump (leap) off of two feet from one line and land on two feet past the next line. Rest 30 seconds and then repeat 3 more times. Part 2: Stand next to the line on two feet. Jump lateral (sideways) for 20 repetitions. Rest 30 seconds and repeat 3 more times. To make it more challenging, land in a squat.
Activity  (3 min)	Strength - Push-ups. Can you beat your score from last week? Make that your goal this week as you take three minutes and complete as many push-ups as you can. Rest as needed but remember you’re trying to beat your goal! Patience and perseverance is key. Make it easier if needed by completing push-ups from your knees.

Week of March 30 - Activity 2

Warm-up (2 mins)	Jumping Jacks - Standing straight with arms by your sides, jump out with your legs and throw your arms up above your head, jump to return to standing. Complete 20 jumping jacks. Rest 10 seconds, then repeat 3 more times.
Stretch  (3 mins)	Hamstrings - while standing with feet close together, bend over and reach for your toes. Keep your knees straight. Count to 20, rest 10 seconds and stretch again for 20 more seconds. Quadriceps - while standing with feet close together, bend a leg at the knee behind you and grab your ankle. Reach the opposite arm out to touch a wall or other tall object to support your balance.  Hold for a count to 20, rest 10 seconds and switch to the other side. Complete two times for each leg.
Exercise (4-5 mins)	Lunges - From a standing position with your feet together, take a large step forward so that your opposite knee comes close to touching the ground. Push off your front foot to come backwards and return to a standing position. Switch legs and continue this alternating lunch for 20 total repetitions. Rest for 30 seconds and complete 3-4 more sets.
Activity  (5 min)	Underhand throw - Bocce Style Use two different size balls to test your accuracy and range for underhand throws. This can be done in a backyard, a park or a nearby grassy area. First, toss the smaller ball a medium to long distance away. Second, toss the larger ball with the intention of getting it to stop as close to the first ball as possible. To make this more difficult, mix in repetitions with your non-dominant hand. Don’t forget to take a step with your opposite foot! See image --->

Week 1: Remote Learning Lessons

PE @ Home: Week 1

Week 1 Activity 1:

Warmup Stretch

Biceps - Stand with your face against a wall, stretch one arm out straight, twist head and torso away from outstretched arm for 10 seconds, switch arms and repeat

Triceps - Standing up, stretch one arm up in the air, bend arm behind your head, use other hand to pull down on elbow for 10 seconds, switch arms and repeat

Push Up Competition

Complete as many pushups as you can do in 3 minutes. Record your total below:

Total: ____________

Cooldown Stretch

Shoulders - Standing straight, reach arm across your body, use other hand to push arm into your body for 10 seconds, switch arms and repeat

Arm Circles - Standing straight, reach both arms out and rotate in small circles and gradually larger circles for 10 seconds

Week 1 Activity 2:

Cardio Exercise

Jumping Jacks - Standing straight with arms by your sides, jump out with your legs and throw your arms up above your head, jump to return to standing. Complete 25 jumping jacks.

High Knees - Standing straight, pull one knee up in the air, even with your waist, jump and switch knees and repeat. Complete 20 high knees.

Mountain Climbers - Get into a push-up position with hands and feet on the ground (straight back), jump and bring one leg up toward your ear, quickly jump and switch legs bringing your other leg up. Alternate back and forth for 20 seconds.

Game: Jacks Challenge

Basic game of Jacks. Find 5 - 10 small items that can fit in one hand (small legos, paper balls, erasers) and find one bouncing ball (tennis ball, bouncy ball). Spread out small items on the floor. Bounce the ball up against the floor up into the air. Quickly collect as many of the items as you can before the ball bounces again. Play for the remaining time. For an extra challenge: try catching the ball with your other hand before it bounces again.