WEEK OF MARCH 30
Week of March 30 - Activity 1
Warm-up
(2 mins)
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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)
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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)
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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)
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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)
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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)
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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)
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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 ---> |  |
