Monday, April 6, 2020

Period 1 and 2 – Fitness conditioning 10/11/12

Please fill out: https://forms.office.com/Pages/ResponsePage.aspx?id=RtUantX4ek-GDic4Z6NToCH1W929McFNtbYWilo0E8tUNjhNVU9MMDdMRUsxSFBaRlg2MVNYQlYxVy4u

We are going to keep it simple with the workouts, physical activity has a positive impact on mental health, and I encourage you to be as active as possible while respecting physical distancing rules, during the current situation.  As we work through this together, please feel free to let me know if there are things you would like to see more or less of or if you have any questions.

The weekly activity log will be posted on Friday for you to fill-out. Some of you are already engaged in exercises (online classes or self-created), just log those workouts.

All workouts posted can be done with zero equipment, but you are encouraged to use equipment to enhance the workout. Some people have various equipment (DB’s, KB’s, bands) they can utilize, others can improvise equipment (soup cans, textbooks, filled milk jugs, backpacks full of books, etc.)

This week’s workouts will be the simplest in the bank of workouts, just to ease everyone into it. Do not go too hard or fast in any of these workouts, the goal is a consistent and steady movement with great technique.

On “OFF Days,” go for a walk, run, or bike ride, remember to respect the physical distancing rules or you can stretch, here is an attached website with a helpful stretch routine. https://www.sportsscience.co/wp-content/uploads/2013/03/whole-body-stretching-routine.png

Workout 1:

WARM-UP – MOBILITY

  • Full body dynamic stretches, 10-15 reps each:
  • Shoulder circles, shrugs, arm swings
  • Hip circles, leg swings front to back and side to side
  • Warm-up some burpees, lunges and squats

Part A

WORKING 9 TO 5 (FROM HOME)

5 Rounds of a 3 min AMRAP with 1 min rest between rounds:

  • 4 Burpees
  • 6 Jumping lunges
  • 8 Jumping squats
  • *Add a light DB, KB or weight vest etc. if you have one!

 

  • Pick up where you left off from the previous round when starting your next round
  • Scale to regular lunges and squats as needed

ACCESSORY

  • Cool-down & stretch the lower body: pay attention to your glutes

Workout 2:

Warm-up

  • Full body dynamic stretches, 10-15 reps each:
  • Shoulder circles, shrugs, arm swings
  • Hip circles, leg swings front to back and side to side
  • Warm-up some burpees, lunges and squats
  • Workout:

Three rounds:

  • 20 bent over rows with something light
  • 30 chairs dips
  • 40 sit-ups
  • 50 squats
  • Rest 3 minutes between rounds

ACCESSORY

  • Cool-down & stretch the upper and lower body: stretch out your chest using the floor or wall and stretch out your quads, finish with an up dog to stretch your AB’s

Workout 3:

  • Warm-up
  • Full body dynamic stretches, 10-15 reps each:
  • Shoulder circles, shrugs, arm swings
  • Hip circles, leg swings front to back and side to side
  • Warm-up some burpees, lunges and squats

Workout

Complete one round:

  • 50 squat
  • 40 lunges
  • 30 Russian twist
  • 20 textbook jump-overs
  • 10 hollow rocks
  • 20 textbook jump-overs
  • 30 Russian twist
  • 40 lunges
  • 50 squats

ACCESSORY

  • Cool-down & stretch the lower body:
  • Sit in a long hip opener lunge, and pigeon pose for 2-3 mins per side + any other lower body stretches you need

Period 3 and 6 – English 8 

Please fill out: https://forms.office.com/Pages/ResponsePage.aspx?id=RtUantX4ek-GDic4Z6NToCH1W929McFNtbYWilo0E8tUNjhNVU9MMDdMRUsxSFBaRlg2MVNYQlYxVy4u

Hi everyone. This week we are just getting back into things and getting comfortable with the Microsoft Team program; you can access it through your Office 365 program in your portal.

Goals for the week:

  • Student familiarizes themselves with Microsoft Team.
  • We will hold a class chat on from 10:00 to 10:30 am on Thursday, April 9 (do not stress out if you are unable to attend, this is just an opportunity to reconnect with the class.)
  • (Period 3 – 10 to 10:30)
  • (Period 6 – 10:30 – 11)
  • You should have already been invited to join the class; if not, please email me.
  • During the chat, please turn off your camera and mic. Only turn. You can chat via text in the meeting room or turn on your mic to ask a question verbally. (30 open mics makes for a noisy chat room.)
  • Complete Journal one (posted below) and submit via the portal.

Journal One: Reflecting on the New (temporary) Normal:

(edit the document in the browser on the portal, it is the easiest way to complete the assignment.)

  • What has changed in your day-to-day life since COVID-19 became “a thing”?
  • Which changes have led to the most distress?
  • Which changes, if any, have been pleasantly surprising?
  • Which changes have led to some relief of distress?
  • Note: If your response to the last question is “None!” then create some changes that lead to stress relief; this might be new self-care and coping strategies you’ve employed.

Period 4, 7 and 8 – Physical Health Education 8/9

Please fill out: https://forms.office.com/Pages/ResponsePage.aspx?id=RtUantX4ek-GDic4Z6NToCH1W929McFNtbYWilo0E8tUNjhNVU9MMDdMRUsxSFBaRlg2MVNYQlYxVy4u

We are going to keep it simple with the activities; remember any physical activity has a positive impact on mental health, and I encourage you to be as active as possible while respecting physical distancing rules during the current situation. As we work through this together, please feel free to let me know if there are things you would like to see more or less of or if you have any questions.

The weekly activity log will be posted on Friday for you to fill-out. Some of you are already engaged in exercises (online classes or self-created), just log those workouts.

Let keep things simple this week: (activity ideas)

  • Go for a 45-minute walk (be aware of physical distancing)
  • Go for a 30-minute bike ride
  • Complete stretching routine (hold each stretch for 30 – 45 seconds and complete the entire routine twice)
  • Single spot circuit
    • 30 seconds of each movement, then rest for 3 minutes once you complete the whole workout.
    • Complete 3 times:
      1. 30 seconds of running on the spot
      2. 30 seconds of on the spot high knees
      3. 30 seconds of on the spot butt kickers
      4. 30 seconds of on the spot shadow boxing (punching an imaginary person in front of you)
      5. 30 seconds of crunches
      6. 30 seconds of on the spot alternate lunges
      7. 30 seconds of on the spot jumping jacks
      8. 30 seconds of on the spot punching the sky
      9. 30 seconds of on the spot squat jumps
      10. 30 seconds of a plank hold
      11. Rest for 3 minutes before repeating the whole circuit

Additional resources:

Taking care of your mental health

 

 

 

 

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