Weekly Workouts

Week 21: April 27, 2016

After warm up:

1. Plank challenge x 5 (30 seconds of work, 10 seconds of rest)
2. 1 mile run (7 laps around field) 
 
   (walk, jog, sprint each length of the field)


Week 20: April 20, 2016

After warm up:

1. Plank challenge x 5 (30 seconds of work, 10 seconds of rest)
2. 1/2 mile run
3. Team Relay Races
4. Individual running races

Fitness Test!

The number of repetitions for each movement completed will be used as a baseline to measure progress from October. 

1. 30 seconds of each movement:
Squats
Push-ups
Sit-ups
Plank hold

2. 1/2 mile run


Week 19: April 6, 2016

After warm up:

1. Finish the Fitness Test

The number of repetitions for each movement completed will be used as a baseline to measure progress from October. 

1. 30 seconds of each movement:
Squats
Push-ups
Sit-ups
Plank hold

2. 1/2 mile run

2. Relay Races


Week 18: March 30, 2016

After warm up:

Fitness Test!

The number of repetitions for each movement completed will be used as a baseline to measure progress from October. 

1. 30 seconds of each movement:
Squats
Push-ups
Sit-ups
Plank hold

2. 1/2 mile run


Wee
k 17: March 23, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes

Plank Challenge
30 seconds on 10 seconds off
Wall Sit Challenge
30 seconds on 10 seconds off


Timed 1/2 mile run



Week 16: March 16, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes

Plank Challenge
30 seconds on 10 seconds off
Wall Sit Challenge
30 seconds on 10 seconds off

Relay Races

  • Sidewalk to fence
    • 10 jumping jacks  at fence

Circuit

  • 10 sec. plank hold
  • 10 mountain climbers
  • 10 side jumps
  • 10 squats
  • 10 jumping jacks
  • 10 touch and jumps 


Week 15: March 2, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Cafeteria
Rotate after 20 minutes


Plank challenge

  • 30 seconds on 10 seconds off

Sprints

  • Corner to corner sprints
    • 10 mummy kicks at each corner

Individual workout

  • 10 jumping jacks
  • 10 crunches
  • 10 jumping jacks
  • 10 sec. squat hold
  • 10 jumping jacks
  • 10 leg lifts
  • 10 jumping jacks
  • 10 sec. plank
  • 10 jumping jacks
  • 10 push up
  • 10 jumping jacks
  • 10 scissor kicks


Week 14: February 24, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Cafeteria
Rotate after 20 minutes


Squat Challenge

  • 3 minutes 30 seconds

Sprints

  • Sprint to the staggered cones
    • 1st cone 5 high knees
    • 2nd cone 5 side jumps
    • 3rd cone 5 jumping jacks

      Circuit

  • 30 seconds at each station
  • 1-Mountain climbers
  • 2-Side jumps
  • 3-Step ups
  • 4-Touch and jumps
  • 5-Jog in place
  • 6-Plank hold 

Week 13: February 17, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Cafeteria
Rotate after 20 minutes


Plank Holds:

  • 20 sec hold x 5
  • 10 sec rest in between

    The 5-4-2-3-1 Workout

    5 minutes

  • 1 min. run in place
  • 1 min. jumping jacks
  • 1 min. run in place
  • 1 min. jumping jacks
  • 1 min. run in place

    4 Minutes

  • 1 min. walking lunges
  • 1 min. mountain climbers
  • 1 min. walking lunges
  • 1 min. mountain climbers

    3 Minutes

  • 10 high knees
  • 15 side jumps
  • Repeat for 3 minutes

    2 Minutes

  • 30 sec squats
  • 30 sec touch and jumps
  • 30 sec squats
  • 30 sec touch and jumps

    1 minute

  • plank


Week 12: February 10, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Cafeteria
Rotate after 20 minutes


Plank Holds:

  • 20 sec hold x 5
  • 10 sec rest in between

Squat Challenge

  • Using the song Flower by Mody

Sprints:

  • Sprint to the staggered cones
    • 1st cone 5 high knees
    • 2nd cone 5 side jumps
    • 3rd cone 5 mountain climbers

Partner Ladder

  • 1 lap around the gym
  • 40 Jumping jacks
  • 30 Squats
  • 20 Lunge Steps
  • 10 Mountain Climbers
  • 5 Side Jumps
  • 5 Side Jumps
  • 10 Mountain Climbers
  • 20 Lunge Steps
  • 30 Squats
  • 40 Jumping jacks
  • 1 lap around gym


Week 11: February 3, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Cafeteria
Rotate after 20 minutes

Plank Holds:

  • 20 sec hold x 5
  • 10 sec rest in between

Squat Challenge:

  • Using the song Flower by Mody

Sprints:

  • Sprint to the staggered cones
    • 1st cone 5 jumping jacks
    • 2nd cone 5 side jumps
    • 3rd cone 5 step ups

Individual Workout

  • 1 -  lap around the gym
  • 27 - high knees
  • 19 – walking lunges
  • 8 second - plank hold
  • 7 – mountain climbers



Week 10: January 20, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes


Plank Holds:

  • 20 sec hold x 5
  • 10 sec rest in between

Sprints:

  • Run to the staggered cones x 2

Partner Ladder:

  • 40 Squats
  • 30 Jumping Jacks
  • 20 Side Jumps
  • 10 High Knees
  • 5 Burpees
  • 5 Burpees
  • 10 High Knees
  • 20 Side Jumps
  • 30 Jumping Jacks
  • 40 Squats

Finish with 1 lap around cafeteria 

Week 9: January 13, 2016

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes



Cafeteria workout:

  1. Review movements:
    1. Squats
    2. Burpees
    3. Jumping jacks
    4. Plank
    5. Lunge steps (in place)
    6. High knees
    7. Step-ups
    8. Side jumps

       

  2. Circuit – 30 seconds of each movement with 10 seconds of rest between each movement.
    1. Squats
    2. Burpees
    3. Jumping jacks
    4. Plank
    5. Lunge steps
    6. High knees
    7. Step-ups
    8. Side jumps

            **complete circuit twice**


Week 8: December 16, 2015

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes

Field Workout:

  1. Review movements:
    1. Squats
    2. Burpees
    3. Jumping jacks
    4. Lunge steps (in place)
    5. High knees
    6. Side jumps
    7. Step ups
  2. Obstacle course while running a total of two laps around the field (1/2 mile) complete 7 stations:
    1. 10 squats
    2. 5 burpees
    3. 10 lunge steps
    4. 30 jumping jacks
    5. 20 high knees
    6. 10 step ups
    7. 10 side jumps

       

  3. If time allows, plank or wall sit hold.


Week 7: December 9, 2015

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes

Field Workout:

  1. Review movements:
    1. Squats
    2. Burpees
    3. Jumping jacks
    4. Plank
    5. Lunge steps (in place)
    6. High knees
  2. Circuit – 30 seconds of each movement with 10 seconds of rest between each movement.
    1. Squats
    2. Burpees
    3. Jumping jacks
    4. Plank
    5. Lunge steps
    6. High knees

                  **complete circuit twice**

  3. Race:
    1. Run and touch fence
    2. Complete 5 squats
    3. Run and touch sidewalk
    4. Complete 10 jumping jacks
    5. Run and touch fence (finish line)
    6. Cool down – walk back to sidewalk

       

  4. If time allows, plank or wall sit hold.


Week 6: December 2, 2015

After warm-up:
Group 1: Fitness Center
Group 2: Cafeteria
Rotate after 20 minutes

Cafeteria Workout:

  1. Review movements:

          Jumping jacks
          High knees
          Lunge steps
          Squats
          Burpees

      2. Partner Workout

Each number of repetitions gets split in half between the pair. While one is working, the other is resting and cheering their partner on.

       1.   50 Jumping jacks
       2.   40 High knee
       3.   30 Lunge steps
       4.   20 Squats
       5.  10 Burpees
       6.  10 Burpees
       7.  20 Squats 
       8  .30 Lunch steps
       9.  40 High knees
      10. 50 Jumping jacks 




Week 5: November 11, 2015

After warm-up:
Group 1: Fitness Center
Group 2: Cafeteria
Rotate after 20 minutes

Cafeteria Workout:

1. 
Review movements:
      Squats
      Burpees
      Jumping jacks
      Plank
      Lunge steps (in place)
      High knees
 
2. Circuit – 30 seconds of each movement with 10 seconds of rest in-between each movement.
      1. Squats
      2. Burpees
      3.Jumping jacks
      4. Plank
      5. Lunge steps
      6. High knees

            **complete circuit twice**


Week 4: Wednesday, November 4, 2015

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes

Field Workout:

1. Review movements:
    Squats
    Burpees
   Jumping jacks 

2. “Baseball”
      1. Lunge steps to first base
      2. First base = 5 squats
      3. High knees to second base
      4. Second base = 5 burpees
      5. High knees to third base
      6. Third base = 10 jumping jacks
      7. Run to home
      8. Tag next teammate

     **Both teams go twice**



Week 3: Wednesday, October 28, 2015

After warm-up:
Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes

Field Workout:

1. Review movements:
    Jumping Jacks
    Squats 
    Lunge Steps
    Burpees

2. Partner Workout – must complete each movement before moving onto the next one and only one person works at a time.

1. 40 Jumping Jacks (20 each)
2. 30 squats (15 each)
3. 20 lunge steps (10 each)
4. 10 burpees (5 each)
5. Run 1 lap


Week 2: Wednesday, October 21, 2015


After warm-up:

Group 1: Fitness Center
Group 2: Field
Rotate after 20 minutes

Field Workout:

1. Review movements from last week.
2. Finish Fitness Test
3. Relay Race (Teams of 3 or 4)
5 jumping jacks
Run
2 burpees
Run
Next team member goes


Week 1: Wednesday, October 14th, 2015


Fitness Test!

The number of repetitions for each movement completed will be used as a baseline to measure progress.  

1. 30 seconds of each movement:
Squats
Push-ups
Sit-ups
Plank hold

2. 1/2 mile run