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Students are REQUIRED to know the "Exercise of the Week" prior to class every Monday...so please come prepared!

*The Exercise of the week" will be completed by students and will be posted by noon the prior Friday. 

Daily Students Warm-Ups:

DAILY PUSH-UPS:

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  • CHOOSE WHAT'S BEST FOR YOU: REGULAR OR MODIFIED

  • Follow the video but stop your chest a few inches from the ground

  • Hands under the shoulders and elbows hug the torso

  • Core is tight and in a plank like position

  • All movement comes from the  arms

​

The following are 2 videos that cover technique well, please take some time to review them:

​

Welcome to TRI #1
 
*Please start all push-ups in regular form and change when needed*

EXERCISE OF THE WEEK 8/23 - 8/27

30 Second Planks

  • Elbows need to be aligned with the shoulders.

  • Your body should at least be 6 inches off the ground.

  • Do not arch your back back should be straight.

  • Butt should not be up in the sky but should be aligned with you back.

  • You should the plank for at least 30 seconds and your.

  • Toes need to pushed into the ground while doing plank.

...or challenge yourself with a dynamic plank

Right arm/Left leg UP and PLANK!

(or vice versa see pic) 

1.jpeg

ABC PUSH-UPS 
EXERCISE OF THE WEEK 8/30  -   9/3/2021
By 8th  Grader: Michael V.

ABC-PUSH-UPS

  • Flatback

  • ​

  • Pushup position

  • ​

  • Alternate tapping shoulders while saying the ABC's

20 Russian Twists
EXERCISE OF THE WEEK 9/6/2021
By 8th  Grader: Briana R.

20 Russian

Twists

  • Make sure the bottom of your feet remain on the ground the entire time

  • Raise your back off the ground and make sure to keep it straight

  • Bend your knees like your doing a sit up

  • Rotate left to right

  • Put your hands at the center of your body

  • While rotating from side to side, making sure your hands almost touch the ground

OR

Modify with Feet on the Ground

10 LUNGES
EXERCISE OF THE WEEK 9/12-9/17/2021
By 7th  Grader: Isabela Y.

10 LUNGES
alternate legs/5 each

  1. Stand upright with your hands on your hips 

  2. Take a large step forward with one foot 

  3. Bend your knee until your leg becomes parallel with the floor 

  4. Stand upright again 

  5. Alternate with both of your feet

  6. Keep your posture straight

10 Plank Walk-Outs 9/20-9/24
EXERCISE OF THE WEEK By 8th  Grader: -?-

10 Plank Walk-Outs

  • Start with straight legs, hands down in front of your toes

  • Walk your hands out until your body is plank like or completely straight

  • Walk your hands back towards your toes until you are bent in half

  • Repeat in good form  10 times

20 Second Side Planks/side
EXERCISE OF THE WEEK 9/27-10/1
By 7th  Grader: Katie T.

20 Second Side Plank

Each side

  1. Make a 90 degree angle on the floor with your arm

  2. Raise your body off the floor and make sure only one arm and one foot is touching the floor

  3. Hold for 20 seconds then switch

10 Crunches 
EXERCISE OF THE WEEK 10/4/21- 10/9/21
By18th  Grader: Mr. Gardiner

10 Crunches 

  • Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. 

  • Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off the floor.

  • Exhale as you come up and keep your neck straight, chin up. Imagine you're holding a tennis ball under your chin. That's about the angle you want to keep the chin the entire time.

  • Slowly lower back down, but don't relax all the way.

  • You should be doing this exercise 20 times

FLUTTER KICK
EXERCISE OF THE WEEK 10/11/21
By 6th  Grader: Laila W.

20 Flutter Kicks! 

  • Lie on your back with your legs extended and your arms under your buttocks, palms down.

  • Lift your legs 12 inches off the floor, then come down and alternate your legs up and down, coming down 1-2 inches. 

  • Press your lower back into the floor

  • Keep your legs straight at all times, then switch/flutter your legs in an up and downward motion

  • Perform this repeatedly 20 times

  • Try your best!!!

20 sec. FLUTTER KICK
EXERCISE OF THE WEEK 10/18/21 
By 8th  Grader: Ella H.

  • Start lying on back with with your arms extended overhead on floor and legs straight resting on the floor
     

  • At the same time lift arms, head, shoulder blades and legs off the ground. Make sure your lower back is still on the ground
     

  • Hold a tight position keeping your core tight

15 Reverse Crunches
EXERCISE OF THE WEEK 10/24/21
By 8th  Grader: Emma G.

15 Reverse
Crunches

  1. -Lie on your back and bring your knees up

  2. -Place your hands behind your ears

  3. -Lift your shoulders and thighs from the ground and crunch like an accordion

  4. -Don't interlock your fingers

  5. -Don't pull your lower back up off the floor

  6. -Repeat 15 times

Plank Leg Raises
EXERCISE OF THE WEEK 11/8/21
By: Student Teacher: Mr. Gardiner

10 Plank Leg Raises

alternate legs/5 each

  1. They work the core and shoulders and make you work your glutes and lower back.

  2. Is involved in: shoulders, triceps, core, glutes, and lower back

Welcome to TRI #2
 
*Please start all push-ups in regular form and change when needed*

EXERCISE OF THE WEEK 11/15 - 11/20

30 Second Planks

  • Elbows need to be aligned with the shoulders.

  • Your body should at least be 6 inches off the ground.

  • Do not arch your back back should be straight.

  • Butt should not be up in the sky but should be aligned with you back.

  • You should the plank for at least 30 seconds and your.

  • Toes need to pushed into the ground while doing plank.

...or challenge yourself with a dynamic plank

Right arm/Left leg UP and PLANK!

(or vice versa see pic) 

1.jpeg

EXERCISE OF THE WEEK 11-29-2021
EXERCISE OF THE WEEK 
By 8th  Grader: Emma G.

30 Seconds  

  •  1. Lay face down on a mat or flat surface, with arms outstretched.

  •  2. Keep your hands and arms straight throughout the exercise.

  •  3. Raise your hand and legs 4-5 inches off the ground.

  •  4. Hold for 30 seconds, then return to starting position.

20 Mountain Climbers
EXERCISE OF THE WEEK 12/6/2021
By 8th  Grader: Edita K.

Mountain

Climbers

  • One leg goes forward to your chest while the other stretches back

  • Hands in Push-up Position

  • No sliding keep legs up

  • Keep switching knees

  • Do 10 with each leg(20 total)

  • Your legs should be almost in a running position while doing these exercises

20 AB CRUNCHES
EXERCISE OF THE WEEK 12/13/2021
By 8th  Grader: Brice G.

20 AB CRUNCHES

  •  1. Lay down with your back on on the floor

  •  2. Knees bent @ 90

  •  3. Hands behind your head

  •  4. Crunch up raising your head and shoulders off the ground and tilt you pelvis up to complete the crunching motion

10 Raised leg AB CRUNCH
EXERCISE OF THE WEEK ------
By __th  Grader:________________.

10 Raised Leg AB CRUNCHES

  •  1. Lay down with your back on on the floor

  •  2. Knees bent @ 90 IN THE AIR

  •  3. Hands behind your head

  •  4. Crunch up raising your head and shoulders off the ground and bring your knees in to complete the crunching motion

EXERCISE OF THE WEEK 1/4 - 1/7

30 Second Planks

  • Elbows need to be aligned with the shoulders.

  • Your body should at least be 6 inches off the ground.

  • Do not arch your back back should be straight.

  • Butt should not be up in the sky but should be aligned with you back.

  • You should the plank for at least 30 seconds and your.

  • Toes need to pushed into the ground while doing plank.

...or challenge yourself with a dynamic plank

Right arm/Left leg UP and PLANK!

(or vice versa see pic) 

1.jpeg

Penguins
EXERCISE OF THE WEEK 1/10/22
By 6th  Grader: Ben L.

20 Touches

  • Knees up

  •  heels touching

  • back straight on the ground

  • shoes face down 15 total reps

  • To modify, you can bring your feet closer to you so you do not need to bend as much

10 DEADBUGS
EXERCISE OF THE WEEK 1/17/22
By 6th  Grader: Ben L.

10 deadbugs

  • hands 90 degrees facing up

  • legs 90 degrees up and bent forward

  • bring opposite leg and arm down, then repeat other side

10 Leg LIfts
EXERCISE OF THE WEEK 1/31/2022
By an 8th  Grader

10 Leg lifts

  • Lay on your back

  • Legs not touching the ground, 

  •  Then lift your legs without lifting your back from the ground 90 degrees.

  •  Bring your legs down, make sure they do not touch the ground

  •  Do that 10 times

10 Hand Plank

Reach Unders

EXERCISE OF THE WEEK 1/24/22
By 8th  Grader:Molly L.

10 hand plank

reach unders

​​

  1.  Begin in plank position with arms straight.

  2.  Have one arm at a time go under you, and switch.

  3.  Do this 10 times, 5 times on each side

10 Floor Wiper:​
EXERCISE OF THE WEEK 2/14/22
By 7th  Grader: John A.

10 Floor Wiper:​

​​

  1. 1) lay flat on your back with arms straight out at your sides to help balance.

  2. 2) lift the legs up but knees are bent 

  3. 3) twist hips and move legs with them side to side (legs don't touch the floor)

  4. 4) repeat step 3 10 times

  5. This workout focuses on your abdominal muscles.

10 Side Leg Raises
EXERCISE OF THE WEEK ------
By __th  Grader:________________.

10 Side Leg Raises

  • Breathe out and slowly lift one leg out to the side. ...

  • Hold the position for 1 second.

  • Breathe in as you slowly lower your leg.

  • Repeat 10-15 times.

  • Repeat 10-15 times with other leg.

10 squats
EXERCISE OF THE WEEK   ________________.

10 Squats

  • Stand with your head facing forward/upwards and your chest held up and out

  • Place your feet shoulder-width apart or slightly wider.

  • WEIGHT IS ON YOUR HEELS!!!..not your toes

  • Sit back and down like you're sitting into an imaginary chair.

  • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.

Welcome to TRI #3
 
*Please start all push-ups in regular form and change when needed*

EXERCISE OF THE WEEK 3/7 - 3/11/22

30 Second Planks

  • Elbows need to be aligned with the shoulders.

  • Your body should at least be 6 inches off the ground.

  • Do not arch your back back should be straight.

  • Butt should not be up in the sky but should be aligned with you back.

  • You should the plank for at least 30 seconds and your.

  • Toes need to pushed into the ground while doing plank.

...or challenge yourself with a dynamic plank

Right arm/Left leg UP and PLANK!

(or vice versa see pic) 

1.jpeg

10 star jumps
EXERCISE OF THE WEEK 3/17/22
 

10 Star Jumps

  • Squat down to the ground and touch your toes​

  • Lift your knees up, and extend your body out

  • Jump up with as much force as possible 

  • Make a star shape with your body as you are jumping

HIGH KNEES​
EXERCISE OF THE WEEK 3/28/22
 

30 Seconds  

  • Your legs should be shoulder-width apart 

  •  you should bring your knees up to chest level 

  •  your arms should be at your side and moving a quickly as possible to keep with the pace of your knees  

  • Keep your back straight

  • You should do this exercise of 30 seconds

R & L Side Planks

EXERCISE OF THE WEEK 4/4/22
 

20 Seconds  Each Side

  • Lie on your right side with your legs straight.

  • Prop yourself up with your right forearm so your body forms a diagonal line.

  • Rest your left hand on your hip.

  • Brace your abs and hold

5 BURPEES
EXERCISE OF THE WEEK 4/11/22
 

5 Burpees

​​

​​

  • -drop to the ground 

  • -kick legs out 

  • -do a push-up 

  • -jump up  

  • -do a clap

EXERCISE OF THE WEEK 4-18-2022
EXERCISE OF THE WEEK 
By 8th  Grader: Emma G.

30 Seconds  

  •  1. Lay face down on a mat or flat surface, with arms outstretched.

  •  2. Keep your hands and arms straight throughout the exercise.

  •  3. Raise your hand and legs 4-5 inches off the ground.

  •  4. Hold for 30 seconds, then return to starting position.

20 Mountain Climbers
EXERCISE OF THE WEEK 5/2/22
By 8th  Grader: Edita K.

Mountain

Climbers

  • One leg goes forward to your chest while the other stretches back

  • Hands in Push-up Position

  • No sliding keep legs up

  • Keep switching knees

  • Do 10 with each leg(20 total)

  • Your legs should be almost in a running position while doing these exercises

10 squats
EXERCISE OF THE WEEK 5/9/22                                     

10 Squats

  • Stand with your head facing forward/upwards and your chest held up and out

  • Place your feet shoulder-width apart or slightly wider.

  • WEIGHT IS ON YOUR HEELS!!!..not your toes

  • Sit back and down like you're sitting into an imaginary chair.

  • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.

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