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.

K-2nd Grade Daily Warm-ups

 Exercises 2 x's per day. (K-2nd Grade)

1.  Plus 1 push-ups:  (first grade start with 5, second grade start with 10)
          One perfect push-up; back straight, weight evenly on toes and hands, hands even with shoulders, elbows bend until your nose touches the floor.  Return to starting position

2.  25 jumping jacks: (first grade 35, second grade 40)
          letter i    and   x

3.  10 sit-ups: (first grade 15, second grade 20)
          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.  25 mountain climbers: (first grade 35, second grade 45)
          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

Stretches 2 x's per day (K-2nd 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.

3rd - 5th Grade Daily Warm-ups

 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 (K-2nd 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.

Welcome to Gym 2020-21

 

   Welcome to St. Therese Physical Education.         2020-21

     I look forward to an exciting new school year.  Each year brings amazing challenges and adventures to explore.  Together we will take on these challenges and adventures to become the best selves we can be!  Get ready to tie up those sneakers, ready to move and have some fun!

        Gym classes will be outside as much as possible so there are a few things to keep in mind:

1. Bring a water bottle with you to class. Possibly a gatorade type drink for after class.

2. In the cooler weather dress in layers ( school shorts, school t-shirt short or long sleeves,  school sweatpants and sweatshirt). Please make sure your name is on your sweats so we can locate the correct owner if they are left behind.  Hats and mittens if desired, and under armor type cold weather gear under your t-shirt is recommended. Items purchased from our Spirit store are allowed as gym uniforms.

3. Tied athletic sneakers are needed for class.

4.  Girl with medium to long hair need to have it tied back away from their face.

For my remote learners:

     Gym class can be done either at the same time as your scheduled class or as you need it during the day to break up your academic classes.  Physical education is a great way to release tension, clear your mind and stimulate the thought processes!  Dressing in your school gym uniform also helps put your mind in an active place when exercising.

     On this blog site you will find a monthly calendar of activities to do.  Each day will have: a list of warmup exercises and stretches to both start and end your day, plus two choice activities for you to try.  Print the calendar and post it somewhere in your house.  When you complete an activity circle it and at the end of the week or month take a picture of your calendar, e-mail it to me at gym@stthereseroxbury.org.   Please feel free to send me videos of you working out.   Upper grades will also get a fitness journal to complete, tracking your progress throughout the marking period. Also on this site you will find workout videos and or videos of me teaching specific lesson of you to work on each Wednesday and Thursday.  Official tracking of activities will start on Tuesday 9/8.

     I will also use google classroom to post and receive lessons, assignments.

                                I am looking forward to seeing my old friends and making new ones!

Anyone still looking at this Blog

Anyone still looking for things to do this summer I will keep checking my emails and posting updates on Field Day challenges and new records.  Keep the fun going all summer !!

Also To my FitBit friends in 6th grade who have been challenging me and each other all year keep up the good work!  Anyone who has a fitness tracker may join us my downloading the FitBit App ( even if you have a different brand). Send an email to my school address for a challenge request and join us.

Hope everyone has a wonderful summer and look forward to Seeing everyone back at St. Therese

Current Records for Field Day Games

Here are the videos that have set current records for our field day games.  You can repeat any game trying to improve either personal bests or St. Therese Records!!

Michael H.  Minute to win it  Noodle Hockey. 4 1/2

Max Y.  Minute to win it cup stacking. 9

Michael H. Sliding cup.  31"

Final Group of Field Day Challenges!!!

Even though this is the last group of challenges, does not mean that you can't continue playing and sending me your videos!

Quarter on the elbow catch.  Total number stacked on elbow and caught

Spinning Jacks. The number you can get continuously in motion in 1 minute

                               Cheez-It Pick Up.  Number you can get into the cup in 1 minute

Fruit Loop Sort version 1 

                                                           Fruit Loop Sort version 2

Water Bottle Flip Team Relay Race

Team Squirt Gun Race

The Final activity every year is either a pie or ice cream eating contest!   You may choose either one and it is completely an optional challenge.  The rules are as follows:  If you are choosing the pie, it must be 9" and have a crust and substance as filling.  NO WHIPPED CREAM ONLY PIES!  You must eat the entire pie without utensils.  If you are choosing the ice cream, it is a pint of ice cream with three fun toppings of your choice ( gummy worms, M&M's, etc.), again no utensils.

Since this is a virtual challenge it needs to be a times event.  Fastest time in each category wins!

Thank you for letting me share all these challenges with you! I hope you have fun with them.