WORKOUT

If you have ever wanted to learn some of the foundational and basic exercises … I have put together this page in order to support my kiddos and myself as we get our bodies moving every day.  All of the information is directly from their P.E. coach from Connections Academy, LLC.  I hope the following helps you as much as it has helped my children and I get educated and moving!

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Basic Stretch ~ Repeat the following series of stretches one time.

  • Stand with your feet shoulder-width apart, raise your arms overhead, and reach for the stars. Keep reaching higher and higher with each hand for 30 seconds.
  • Slowly fold forward from your hips. Try to place the palms of your hands on the floor next to your feet. If you can only reach your knees, that’s fine. Hang like a rag doll for 30 seconds.
  • Slowly roll up to a standing position. Raise arms overhead and twist your torso to the left. Breathe and hold for 30 seconds.
  • Slowly twist your torso to the right. Breathe and hold for 30 seconds.
  • Turn back to the center and slowly bend to the left as you exhale. Breathe and hold for 30 seconds.
  • Straighten up and slowly bend to the right as you exhale. Breathe and hold for 30 seconds.
  • Sit on the floor with your legs out in front of you. Inhale and raise your arms overhead. Exhale and fold forward, reaching as far as you can. Breathe and hold for 30 seconds.
  • Open your legs to a V position. Inhale and raise your arms overhead. Exhale and fold forward over your left leg, reaching for your knee, foot, or ankle. Breathe and hold for 30 seconds.
  • Straighten up and turn your torso to the right. Exhale and fold forward over your right leg, reaching for your knee, foot, or ankle. Breathe and hold for 30 seconds.
  • Bend down onto all fours, like a cat. Knees should be under your hips and hands under your shoulders. Inhale, lift your head, and drop your tailbone down, letting your back sink toward the ground. Exhale and round your back while you drop your head down. Perform this stretch five times.
  • Return to a sitting position. Hug your left knee toward your body, keeping your left foot on the ground. Your right leg should be extended straight out in front of you. Inhale, then exhale, and slowly turn to the left. Hold for 30 seconds, then change legs and turn to the right.

CORE & STRENGTH EXERCISE

Perform the following exercises for 10 to 12 repetitions holding the cans or dumbbells. Make sure you are using proper technique and that your movements are controlled.  You should perform all the exercises one time through, and then you can repeat them one more time. You can change your music or continue with the same song.

  • Push-ups (without weights) – Place your hands on the ground, a step, or a bench. Legs should be extended straight behind you so that your body is in a straight line. Bend your elbows and lower your chest toward the ground. Straighten your arms and push yourself back up. Inhale as you lower yourself to the ground and exhale as your push yourself back up.
  • Rows – Hold one weight in each hand and lean forward from the hips. Your back should be flat with arms extended toward the ground. Bend your elbows and pull the weights to either side of your chest. Extend your arms back toward the ground. Exhale as you pull the weights toward you and inhale as you release them to the ground.
  • Chest press – Lie on your back with knees bent. Hold one weight in each hand with arms extended directly above your chest. Slowly lower the weights to your chest. Inhale as you lower the weights to your chest. Exhale as you extend your arms away from you.
  • Shadow boxing – Hold one weight in each hand with elbows bent and hands by your shoulders. Alternate punching each arm away from the body, twisting as you punch. Exhale as you punch and inhale as you bring your arm back into your body.
  • Bicep curls – Hold one weight in each hand with arms by your side and palms facing forward. Arms should be slightly bent. Keeping your elbows by your sides, slowly raise the weights toward your shoulders. Then slowly lower to starting position. Exhale as you lift the weights and inhale as you lower the weights.
  • Side raises – Hold one weight in each hand with arms by your sides and palms facing thighs. Slowly lift the weights until your arms are shoulder height. Keep arms slightly bent. Slowly lower to starting position. Exhale as you lift the weights and inhale as you lower the weights.
  • Tricep extension – Hold one weight in your right hand and extend your right arm overhead. Slowly bend your right arm at the elbow, lowering the weight to your shoulder. Your elbow should be pointing toward the ceiling. Slowly extend the weight to the ceiling. Inhale as you bend your elbow and exhale as you extend. Perform all repetitions with the right arm and then switch and perform with the left arm.

LEG STRENGTH & ENDURANCE EXERCISES

Activity One

Perform the following warm-ups:

  • marching in place for 30 seconds
  • backward arm circles for 30 seconds
  • jogging in place for 30 seconds
  • toe touches for 30 seconds
  • jumping jacks for 30 seconds
  • side bends for 30 seconds

Activity Two

Perform the following interval activities:

  • Sprint back and forth between two points for 30 seconds.
  • Walk for 60 seconds to recover.
  • Perform squats for 30 seconds.
  • Walk for 60 seconds to recover.
  • Perform squat jumps for 30 seconds. (Jump, bringing knees to chest and landing with bent knees.)
  • Walk for 60 seconds to recover.
  • Alternate lunges for 30 seconds. (Take a step forward with the right leg. Bend knee and lower body until the front thigh is parallel to the floor and knee is positioned over the ankle. The left knee should be close to, but not touching the ground. Step back to starting position and repeat with opposite leg.)
  • Walk for 60 seconds to recover.
  • Skip with high knees for 30 seconds.
  • Walk for 60 seconds to recover.
  • Perform jumping jacks for 30 seconds.
  • Walk for 60 seconds to recover.
  • Perform lateral skaters for 30 seconds. (Begin with both feet together and push off to the side with one leg. Upon landing, immediately push off in the opposite direction. Continue moving side to side.)

Make sure you allow for adequate rest and then try to repeat some or all of the above interval training sequence.

NOTES FROM THE COACH

Regularity

  • You are more likely to see improvements in your health and body when you exercise every day. You will also notice that you are more willing to continue to exercise when exercise is a part of your daily routine.

Overload

  • If you want your muscles to get stronger and your body to become more fit, you must work harder when exercising than when you are at rest. However, you need to be careful not to overdo it and risk injury.
  • Your body will tell you when you are working it hard enough. Your heart will beat faster, and your breathing rate will increase. Your body will also produce sweat.

Specificity

  • Condition your body in specific ways by doing specific exercises.
  • Aerobic exercises, such as running and jumping rope, build your endurance and strengthen your heart.
  • Lifting weights will help you to develop stronger muscles. You must work the muscles that you want to develop.
  • In order to increase your flexibility, you must stretch.

Progression

  • Increase your work load a little bit at a time.
  • Gradually increase the number of times you repeat an exercise (the number of repetitions, or reps), the length of time that you perform the exercise (the duration), and how hard you exercise (the intensity).
  • For example, if on the first day of your exercise routine you do 10 push-ups, don’t do 50 the next day. Increase the number of repetitions gradually. A better number of push-ups to do on the second day would be 12.

Warm-up

  • Before you exercise, you should always warm up your body. Warming-up helps your muscles and joints prepare for exercise by increasing your blood flow.
  • Warming-up also decreases your chance of being injured. If you try to do too much while your muscles are still cold, you could easily “pull” a muscle. A pulled muscle becomes sore and will keep you from exercising on a regular basis.
  • Some ways that you can warm up your muscles are by walking briskly, jogging slowly, or jumping rope slowly.

Stretch

  • Once you have warmed up, you should stretch. Stretching will prepare your body for more strenuous exercises. Stretching helps your muscles and joints become loose and flexible. Stretching also helps to decrease the risk of injury to your muscles and joints during exercise.
  • You should stretch your whole body, but in particular, stretch the muscles that you are going to exercise. In order for your stretch to be effective, make sure you hold it for at least 10 seconds.

Exercise

  • Once you have completed your warm-up and stretching, you are ready to begin exercising. There are many different types of exercise that you can do. You can exercise outside, in your home, or even in a fitness center or gym.
  • When you exercise, be sure to perform each exercise with caution and wear protective gear, if necessary.
  • To get the most benefit from exercising, make sure that you work hard. However, be careful not to push yourself to the point of exhaustion. You could risk injury or dehydration.

Cool-down

  • Cooling down allows your heart and breathing rates to slowly return to normal. A good cool-down takes about 5 to 10 minutes, depending on how long you exercised.
  • Once you have completed your exercises, cool your body down by walking around slowly for a few minutes. Also, take some time to do some cool-down stretches. These are the same as the warm-up stretches that you did before exercising.

HOW TO DO BASIC EXERCISES

Push Ups

You will need to have a partner help you count. To do this, have your partner lie in front of you with his fist underneath your chest. You should lower your body enough so that your chest touches your partner’s fist. If you don’t touch the fist, it does not count as a repetition.
  • Lie face down on a mat in the push-up position with your hands under your shoulders and your fingers straight.
  • Make sure that your legs are straight, parallel, and slightly apart. Your toes should support your feet.
  • Straighten your arms, keeping your back and knees straight.
  • Lower your body until there is a 90-degree angle at your elbows and your upper arms are parallel to the floor.
  • Push back up.
  • Do one push-up every three seconds until you can’t complete anymore at this pace.

Click on the link to view pictures of the push-up.

Curl-Ups

Curl-ups measure abdominal (stomach) strength and endurance. They are also called sit-ups.

  • Lie on a cushioned, clean surface with your knees flexed and your feet about 12 inches from your buttocks.
  • Place your hands on opposite shoulders with your arms crossed.
  • If possible, have a partner hold your feet.
  • Holding your elbows close to your chest, raise your trunk up so you can touch your elbows to your thighs.
  • A complete curl-up is counted each time you lie back and touch your shoulders to the floor again.

Click on the link to view pictures of Curl Ups or Sit Ups

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