6th - 8th Grade Updated Daily Warm-ups and Workouts

 6th-8th Grade

Warm-ups

1.  Burpees: 25

2. Standing squats: 25

3. Crunches: 25

4. Modified pushups: 25. ( either wall push-ups, or off the knees )

Stretches

1.  Figure 4: hold for 30 seconds, repeat on other leg

2.  Butterflies: hold for 30 seconds

3.  Pink flamingo: hold for 30 seconds, add a tilt if the quad does not tighten, repeat on other leg

4.  Elbow grab: hold for 30 seconds, repeat for other arm

Workouts to do between your daily lessons:

A. Workout with Joe 30 minutes of Cardio     https://youtu.be/Rz0go1pTda8

B. HIIT Workout with Joe for Beginners   https://youtu.be/q20pLhdoEoY

C.Pilates no equipment needed 1 hour  https://youtu.be/6cJHYTWwbGo

D. Virtual Lesson 1    https://youtu.be/Ig8evDVEUns

E.   CrossFit workout     https://youtu.be/aUYRVSNz_VY

F.  Fun HIIT Circuit for Kids - No Equipment Home Workout  

G. 10 min Kids Cardio Workout - HIIT - 30s/20s Intervals - No equipment Group HIIT
H.  Take a look at the primary grades blog. There are calendar daily physical challenges that you may also be interested in.

*Make one of these workouts part of your Daily routine.  The more your do the stronger you become.  Don't forget to hydrate before, during and after a workout.   Send me a picture of you during your workout session.

We are starting a unit on CrossFit..... part of your lessons will be how to journal your workouts to keep you on task and motivated. 

Open the  link below and print it.  Take time to read all the information.  We will visit this Fitness Journal during a future lesson.

https://openphysed.org/wp-content/uploads/2018/09/AH-X9-ActiveHome-2WeekFitnessJournal.pdf

This was our Wednesday 9/9/20 lesson.

Find a comfortable distance to jog, example one lap around your house.  Jog once around your house, perform 10 of each warm-up exercise, walk at a quick pace around your house, perform 8 of each warm-up exercise (Burpee, standing squats, crunches, modified push-up), jog around the house, 6 of each warm-up, walk, 4 of each warm-up, jog, 2 of each, walk.  Stretch when necessary during the activity and again for 5 minutes at the end.

Thursday we are expecting rain and will be going over the fitness journal linked in blue above.