20 MIN FULL BODY WORKOUT | No Equipment



8 Weeks - PE Workouts, Mindful Written Reflections, & VideosStart Each Workout Daily with These stretchesStretches:Both Legs out and reach – 10 countRight Leg out and Left leg bent – 10 countLeft Leg out and Right Leg ben – 10 countButterflies – 10 countRight Leg over (lower back twist) – 10 countLeft Leg over (lower back twist) – 10 countLay back for sit ups – 10 count (3 sets)Roll over for Planks – (3o second count)Push Ups – 10 count (3 sets)Stand up – Right arm across the chest – 10 countLeft arm across the chest – 10 countRight arm back behind shoulder – 10 countLeft arm back behind should – 10 countQuadricep stretch: Right leg bend back – 10 countLeft leg bend back – 10 countCalf stretch – left heel down point toe up – 10 countRigh heel down point toe up – 10 countAchilles stretch: right leg forward, left leg back pressing the left knee down towards the floor – 10 count Left leg forward, right leg back pressing the right knee down towards the floor – 10 countAnkle rotations using Capital letters: Right foot begin A, B, C, D, E, F, G, H, I, J, K, L and switchLeft foot begin M, N, O, P, Q, R, S, T, U, V, W, X, Y, ZJumping jacks – 10 countWorkout #1 – Week One (April 6th – 10th)Cardio:1 minute jumping jacks1 minute jogging in place1 minute jumping jacks1 minute jogging in place1 minute jumping jacks1 minute jogging in placeStrength and Core Workout:1 minute push ups1 minute sit ups1 minute plank1 minute hip bridges1 minute push ups1 minute sit ups1 minute plank1 minute hip bridges1 minute push ups1 minute sit ups1 minute plank1 minute hip bridgesMindful 1 page written workout reflection:Before the start of your workout, what are your thoughts about your workout? Are your thoughts positive or negative? If positive, what comes to mind specifically? If negative what comes to mind specifically? What did you find most interesting about the workout today? Were there any problems with your workout today? What was most challenging about your workout today? What made it challenging?Please write, reflect, and describe any specific workout and fitness goals that you have for yourself.Workout #2 – Week Two (April 13th – 17th)Push Up workout: 20 count (3 times) per exerciseSit Ups workout: 20 count (3 times) per exercisePlanks workout: 20 count (3 times) per exercisePlankPlankHip Bridges workout: 20 count (3 times) per exerciseMindful 1 page written workout reflection:Please write and reflect on how you prepared yourself related to improving your general physical fitness (running, weight training, push-ups, sit-ups, stretching/flexibility). Reflect on and analyze your WorkoutPlease write and reflect on where you think your skills and physical fitness are as you start your official activity.What were some of you most powerful learning moments today during your workout? What made those moments powerful? What is the most important thing you learned from your workout personally?Workout #3 – Week Three(April 20th – 24th)Plank workout: 20 count (3 times) per exerciseHip Bridges workout: 20 count (3 times) per exerciseJumping Jacks workout: 20 count (3 times) per exerciseJogging in Place workout: 2 minutes (5 times) per exerciseMindful 1 page written workout reflection:Reflect on your individual goals and accomplishments and school, family, and social responsibilities Reflect on your development as it relates to your leadership, personal behavior, and social behavior through your workoutReflect on your attitude, physical effort and achievement as it relates to accomplishing your goals Reflect on and analyze your WorkoutReflect and analyze your workout participation as it relates to achieving a balance with respect to your school work and other family/home responsibilities Workout #4 – Week Four (April 27th – May 1st)Core/Abs Workout: 20 count (3 times) per exercise Core/AbsWorkout: 20 times, 3 sets per exerciseMindful 1 page written workout reflection:Describe a plan that will help manage your time between your workout, school work, school responsibilities, and family/home responsibilities What are your greatest strengths? What are your areas for improvement? What would you do differently? How will you maintain a healthy lifestyle? Reflect on and analyze your WorkoutHow do you view your responsibility as it relates towards your leadership, personal behavior, and social behavior? Workout #5 – Week Five (May 4th – May 8th)Lower Body Workout: 20 times, 3 sets per exerciseStanding Forward Leg Lifts Standing Side Leg LiftsStanding Back Leg ExtensionsStanding Back Leg KickbacksStanding Calf Lifts - 60 (count)Body Weight or Chair SquatsStanding Alternating LungesWall Sits (1 Minute) X 3Reverse Lunges with Knee LiftsSquat JumpsSide Lunges each legHip Bridges Mindful 1 page written workout reflection:How do you view your role in your personal behavior and responsibility as it relates to yourself and others in your life?Reflect on and analyze your Workout.What moments during your workout were most meaningful to you are made you feel proud?Describe a plan that will help manage your time between your activity, school work, school responsibilities, and family/home responsibilitiesWorkout #6 – Week Six (May 11th – 15th)Mindful 1 page written workout reflection:Explain your interest in and your passion towards your workouts?Reflect on and analyze your WorkoutWhich exercises did you find in today’s workout challenging.How would you promote and encourage others to participate in your workout or any other health enhancing activity? What could you do differently from a personal standpoint the next time you workout?What is the one thing about yourself that you would like to work on improving?Workout #7 – Week Seven (May 18th – 22)Lower Body Workout: 20 times, 3 sets per exercise, 1 minute restMindful 1 page written workout reflection:Reflect on specific skill development and physical fitness development throughout your activityReflect and analyze the specific skills you worked on during your workout and the level of improvement that you attained in executing these skills in practice and competitionReflect on your improvement in your fitness level (running, weight training, push-ups, sit-ups, stretching/flexibility) - Be specific! Include a typical fitness routine that you followedWorkout #8 – Week Eight (May 25th – 29th)25 Jumping Jacks10 Crunches30-Second Planks25 High Knee Lifts7 Burpees15 Crunches10 squats5 Push Ups10 Crunches10-Second Plan10 Squats25 Jumping Jacks10 Crunches1-minute Wall Sit5 Push Ups25 High Knee Lifts30 – Second PlanksMindful 1 page written workout reflection:Reflect on your passion and interest toward your physical workout.What level of interest and passion towards your physical workout do you have in comparison to the beginning of the workout from week one?Reflect on any other skill development, fitness conditioning, or other workouts you plan to participate in for a healthy lifestyle. Write out what your typical weekly plan would look like.How will I use what I’ve learned from these workouts in the future?Workout Video Resources20 MIN FULL BODY WORKOUT | No Equipment MIN FULL BODY WORKOUT // No Equipment? MIN FULL BODY WORKOUT | No Equipment MIN FULL BODY STRETCH & COOL DOWN ROUTINE min BOOTY BURN (At Home No Equipment) Minute LOWER ABS Workout MINUTE BUTT LIFTING WORKOUT MINUTE AB WORKOUT!!! (no equipment) Minute Standing ABS WORKOUT // No Equipment Beginner's At-Home Cardio Workout? 10 Minute Fat Burning Bodyweight Workout Minute Full Body Calorie Burn (SIMPLE & EFFECTIVE!) Calorie Burn Jump Rope Workout Minute Everyday Flow Yoga? FLEXIBILITY ROUTINE? ................
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