FITNESS TRAIL
Take This With You!
It doesn't take very long and you don't need much space. When we can, work out with a partner. Challenge each other! |
5-6-7-8
Jog to Each Landmark!
Landmark 1: Arm Circles
Arm Circles - Forwards and Backwards
Small - 10 Rotations
Medium - 10 Rotations
Biggest - 10 Rotations
Landmark 2: Run in Place
Go! For 20-25 Seconds
Stop! Take a 15 Second Break!
Go! For 20-25 Seconds
Stop! Take a 20 Second Break!
Go! For 20-25 Seconds
Landmark 3: Jumping Jacks
3 Sets of 15 Each
Landmark 4: Step-Ups
Use the first stair in or outside of your house
Use the curb
Up - Right Foot then Left Foot
Down - Right Foot then Left Foot
Repeat 10 Times
Up - Left Foot then Right Foot
Down - Left Foot then Right Foot
Both Feet Together (Repeat 10 Times)
Landmark 5: Sit-Ups
Lie on your back on the floor or ground
Bend your knees
Have a partner hold your feet down, or secure your feet under some sort of brace
Put Hands to your side or behind your neck
Bend your hips and waist to raise your body off the floor or ground
Lower your body back to the starting position
That's 1! Now 15 of those. Rest for 30 seconds, Do 15 more!
Rest for another 30 seconds and do 15 more!
Landmark 6: Push-Ups
Get on All Fours
Place Hands Slightly Wider Than Shoulders
Straighten out Arms and Legs
Lower Body Until Chest Almost Hits Floor
Pause, Then Push Yourself back up
That's 1! Do 5 (or 10) of those. Rest for 30 seconds. Do 5 (or 10) more!
Rest for 30 seconds, and do 5 (or 10) more!
Landmark 7: Square Hops
In the shape of a square, hop!
Each hop is about 2-3 feet apart with feet together.
Hop to the Right, Hop Forward, Hop to the Left, Hop Backwards
Do all 4 Hops, Rest for 10 seconds, Do it Again!
Landmark 8: Square Run (Outside Only)
Put Four Cones or Markers in a Square Shape
Each Cone should be 5-10 yards from one another
Sprint Forward
Shuffle to the Left
Back Pedal
Shuffle to the Right
Landmark 1: Arm Circles
Arm Circles - Forwards and Backwards
Small - 10 Rotations
Medium - 10 Rotations
Biggest - 10 Rotations
Landmark 2: Run in Place
Go! For 20-25 Seconds
Stop! Take a 15 Second Break!
Go! For 20-25 Seconds
Stop! Take a 20 Second Break!
Go! For 20-25 Seconds
Landmark 3: Jumping Jacks
3 Sets of 15 Each
Landmark 4: Step-Ups
Use the first stair in or outside of your house
Use the curb
Up - Right Foot then Left Foot
Down - Right Foot then Left Foot
Repeat 10 Times
Up - Left Foot then Right Foot
Down - Left Foot then Right Foot
Both Feet Together (Repeat 10 Times)
Landmark 5: Sit-Ups
Lie on your back on the floor or ground
Bend your knees
Have a partner hold your feet down, or secure your feet under some sort of brace
Put Hands to your side or behind your neck
Bend your hips and waist to raise your body off the floor or ground
Lower your body back to the starting position
That's 1! Now 15 of those. Rest for 30 seconds, Do 15 more!
Rest for another 30 seconds and do 15 more!
Landmark 6: Push-Ups
Get on All Fours
Place Hands Slightly Wider Than Shoulders
Straighten out Arms and Legs
Lower Body Until Chest Almost Hits Floor
Pause, Then Push Yourself back up
That's 1! Do 5 (or 10) of those. Rest for 30 seconds. Do 5 (or 10) more!
Rest for 30 seconds, and do 5 (or 10) more!
Landmark 7: Square Hops
In the shape of a square, hop!
Each hop is about 2-3 feet apart with feet together.
Hop to the Right, Hop Forward, Hop to the Left, Hop Backwards
Do all 4 Hops, Rest for 10 seconds, Do it Again!
Landmark 8: Square Run (Outside Only)
Put Four Cones or Markers in a Square Shape
Each Cone should be 5-10 yards from one another
Sprint Forward
Shuffle to the Left
Back Pedal
Shuffle to the Right