3rd-5th Grade January Workout Calendar

January 2021 Workout Calendar 3rd-5th Grade
Monday	Tuesday	Wednesday	Thursday	Friday
4 Jog at a constant pace. Record how many minutes you jogged before walking.  or Find a quite place to breath deeply for 4 minutes Exercises and stretches 3x’s a day	5 Jog and walk for 30 minutes  or Exercises and stretches 3x’s a day	6 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	7 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	8 Walk for 45 minutes at a medium speed or Exercises and stretches 3x’s a day
11 Jog for 1 minute, rest for 30 seconds, jog for 2 minutes, rest, continue to add 1 minute to each jog till you get to 5 minutes , Exercises and stretches 3x’s a day	12 Jog and walk for 35 minutes or Use 12 yoga poses to focus on balance.  Hold each pose for 35 seconds. Repeat 4 times Exercises and stretches 3x’s a day	13 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	14 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	15 Go outside and elevate your heart rate or Find a quite place to breath deeply for 5 minutes Exercises and stretches 3x’s a day
18 Walk for 35 minutes at a medium speed or Jump rope for 1 minute, rest for 1 minute repeat 10 times Exercises and stretches 3x’s a day	19 Race Walk for 25 minutes, or Find a quite place to breath deeply for 8 minutes Exercises and stretches 3x’s a day	20 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	21 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	22 Jog while singing a song.  Don’t go faster than you can sing. ( this means no huffing and puffing ) or Find a quite place to breath deeply for 3 minutes Exercises and stretches 3x’s a day
25 Jog and walk for 35 minutes or Use 12 yoga poses to focus on balance.  Hold each pose for 35 seconds. Repeat 4 times Exercises and stretches 3x’s a day	26 Jog for 1 minute, rest for 30 seconds, jog for 2 minutes, rest, continue to add 1 minute to each jog till you get to 5 minutes , Exercises and stretches 3x’s a day	27 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	28 Complete one of the video links posted to my Blog Exercises and stretches 3x’s a day	Race Walk for 20 minutes, or Find a quite place to breath deeply for 8 minutes Exercises and stretches 3x’s a day
				Exercises and stretches 3x’s a day

  For all my St. Therese students 3rd-5th  grades.  Choice either a blue or red activity each day.  Circle the now you completed.  Complete all the yellow activities. Yellow activities are listed below. Take a picture of you having fun during the activities and a picture of your completed calendar and send it to my school email.

Exercise and stretches for 3rd-5th grades

Exercises 2 x's per day. (3rd-5th Grade)

1.  Wall push-ups:  (3rd grade start with 10, 4th grade start with 15, 5th grade start with 20)

          Feet should width apart, standing about an arm’s distance from a wall, hands on the wall even with your shoulders; back straight, weight evenly on toes and hands, hands even with shoulders, elbows bend until your nose touches the wall, heels stay on the ground. Return to starting position

2.   Jumping jacks: 3rd grade 20; 4th grade 40; 5th grade 60

          letter i    and   x

3.   Sit-ups: 3rd grade 15; 4th grade 20; 5th grade 25)

          Knees slightly bent, hands either crossed over your chest or fingers touching your forehead.  The attempt to sit up works the stomach even if you can't sit all the way up.  Please no elbows on the floor.  You may have someone hold your feet on the floor.

4.   Mountain climbers: 3rd grade 20; 4th grade 40; 5th grade 60)

          Hands and feet on the floor. Right and left legs are far apart front to back.  Hop feet off the ground switching which foot is in the font.  Long legged mountain climbers, not tiny steps

5.  Elbow plank. All grades for 30 seconds 2x’s

Stretches 2 x's per day (3rd-5th Grade)

         Hold each position for a slow 30 second count

1.  Butterflies:  Bottoms of feet touching. Push legs toward the floor and hold.  Be careful not to pull your toes off the floor, hold instead your ankles.

2.  Standing Straddle:  Feet under the shoulders, knees straight, hand down towards the right leg for 30 seconds, repeat on the left side

3.  Standing Crossover:  Cross the right leg over the left.  Hand down for 30 seconds.  Repeat wit the left leg crossed over the right

4.  Pink Flamingo:  Standing on one leg, grab the opposite foot behind you, hold the foot, look at a spot on the floor to help keep your balance.  Repeat on the opposite leg.