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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

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

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10 Plank Walk-Outs

EXERCISE OF THE WEEK 3-16-2020

By 7th  Grader Jacob I.

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

Welcome to TRI #3

 

*Please start all push-ups in regular form and change when needed*

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EXERCISE OF THE WEEK 3/9 - 3/14/20

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

ABC PUSH-UPS 

EXERCISE OF THE WEEK 3-2-2020

By 8th  Grader Carlos D.

ABC-PUSH-UPS

  • Get onto the floor and get into a push up position

  • Bring one arm to the shoulder of your other arm

  • Bring arm back to floor after touching opposite shoulder and go back to push up position

  • Bring arm that was on the floor to the shoulder of the other arm

  • Touch opposite shoulder and bring arm that touched the shoulder back to the ground 

  • Repeat until you do 30 ABC Push ups (1 rep is 1 shoulder touch) 

10 Floor Wiper:​

EXERCISE OF THE WEEK 2-17-2020

By 8th  Grader Anna R.

10 Floor Wiper:​

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  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.

20 Crunches 

EXERCISE OF THE WEEK 2-24-2020

By 8th  Grader Nicole M.

20 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

20 Second Side Planks/side

EXERCISE OF THE WEEK 2-3-2020

By 7th  Grader Jason B.

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 Knee Tuck Crunch

EXERCISE OF THE WEEK 2-10-2020

By 6th  Grader Daniel S.

10 Knee Tuck

Crunch

  1. Back is straight and goes up and down like crunches

  2. Legs go from straight to bent(Tuck your legs in)

  3. Palms stay on the ground

  4. At the highest point, your back should be almost perfectly straight

Plank Leg Raises

EXERCISE OF THE WEEK 1-27-2020

By 8th  Grader Irene S.

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

20 AB CRUNCHES

EXERCISE OF THE WEEK 1-6-2020

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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 1-13-2020

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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

10 REVERSE LUNGES

EXERCISE OF THE WEEK 1-21-2020

By 6th  Grader Khushi P.

10 REVERSE LUNGES

alternate legs/5 each

  1. stand upright with your hands on your hips 

  2. take a large step backward 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

EXERCISE OF THE WEEK 12-16-2019

By 7th  Grader Michael W.

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 12/9-12/13

By 6th grader Daniel S.

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 Leg LIfts

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EXERCISE OF THE WEEK 11/25-12/6

By 8th graders Gabe R.

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 Side Leg Raises

EXERCISE OF THE WEEK 11/11-11/16

By 8th graders Aiza M. and Molly B.

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.

5 BURPEES

EXERCISE OF THE WEEK 11/18-11/22

By 6th grader Kamila U.

5 Burpees

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  • -drop to the ground 

  • -kick legs out 

  • -do a push-up 

  • -jump up  

  • -do a clap

EXERCISE OF THE WEEK 10-7-2019

By 7th  Grader Michael W.

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.

FLUTTER KICK

EXERCISE OF THE WEEK 10/14-10/18

By 8th graders- Patrycja S. and Zoey P.

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 Russian Twists

EXERCISE OF THE WEEK 10/21-10/25

By an 8th grader

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

10 squats

EXERCISE OF THE WEEK 10/28-11/1

By an 8th grader

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.

10 star jumps

EXERCISE OF THE WEEK 11/4-11/9

By 8th grader Ilana A.

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 9/30-10/4

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

Welcome to TRI #1

 

*Please start all push-ups in regular form and change when needed*

​

EXERCISE OF THE WEEK 9/9 - 9/21

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

R & L Side Planks

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EXERCISE OF THE WEEK 9/23-9/28

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

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