20 MIN FULL BODY WORKOUT | No Equipment



Name: _______________Period: _____Fitness Log and Verification Time Heart Rate or steps etc?DateStartFinish Description of ActivityStartDuringEndintensity level?1????????2????????3????????4????????5????????Put Verification BelowTurn this page in (electronically) each weekPE Fitness Log and Verification Directions- Each log will be kept for a week. A minimum of 3 days of exercise/activities is required. The activity must be a minimum of 30 minutes in length. If you have more than 3 days, great! .Log them also.- Verification: Each student will keep their fitness log on the sheet provided or write the information on paper. All work must be scanned (or take a picture of) and sent back to me by each Friday at 4:00pm on Google Classroom/AERIES/email. Include any sort of evidence like a screen shot of heart rate or “steps” from a smart phone or watch. A parent signature will work for verification also. - Activities: should be activities that require the use of majority of your body and get your heart rate up!- i.e. running, strength training, biking, swimming, cutting the grass, walking the dog, dancing, doing a exercise/dance video. There is a list with many of the options. This is pretty flexible. Goal 30 min or increased heart rate!- To find you heart rate: Locate your heart rate either on your wrist (palm up on the side closest to the thumb or on the side of your neck) using your pointer and middle finger. Count the number of beats for 15 seconds?and then multiply that number by 4 and that will?give you your heart?rate for?1 minute.?If you have any questions please let me know.Stretches: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 countJumping jacks – 10 countStrength 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 upsWorkout Video ResourcesVery flexible with this -most anything you choose will work20 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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