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WEEK of April 20-25                       

Here are some easy P.E. lessons that you can do at home during this time off. Remember, make sure you have ample room around you before doing any activity and DRINK WATER afterwards. You do not have to complete these workouts EVERYDAY. However, you should be active EVERYDAY. Whether you choose to play basketball, take a walk outside, go for a bike ride, or stay in and workout, you should be active AT LEAST 30-60 minutes every day!

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Below are links to 30 Minute P.E. Lessons by Joe Wick

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Click Here for ALL of Joe Wicks P.E. Lessons

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Day 16

Day 17

Day 18

Day 19

Day 20

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If you are unable to use technology for your workouts, use the workout below.

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Good morning or Good afternoon

Start off by making sure we have enough room around us so we can be active.

Always start off with our warm up that we do every day:

Instead of running 2 laps –just run in place for 2 minutes

All to the count of 20:

high knees

Jumping jacks

Glut kicks

Right quad stretch

Left quad stretch

Right tricep stretch

Left tricep stretch 

Touch your toes

V-stretch to the right

V-stretch to the Left

V-stretch down the middle

Butterfly -nose to your toes

Butterfly - hands on your knees and press down

Everything listed are things we have done in class with mountain climbers (last weeks new addition) and this week’s new exercise Burpees

Superset - means to do an exercise one after the other without a break.

Monday - Friday:

1)Superset:

Jump rope or High knee for 30 seconds

Squat for 30 seconds – do as many as you can with good form

Then 1-minute break between sets

Repeat 3 times

2)Superset:

Mountain Climber 30 seconds – as many as you can in this time frame

Pushups for 30 seconds – as many as you can in this time frame

Plank for 30 seconds

Then 1-minute break between sets

Repeat 3 times

3)10 Burpees with 1-minute break between – do this 3 times

4)20 situps with 1-minute break between – do this 3 times

Cool down:

Touch your toes

V-stretch to the right

V-stretch to the Left

V-stretch down the middle

Butterfly -nose to your toes

Butterfly - hands on your knees and press down

How to Do a Burpee

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
  5. Jump your feet back so that they land just outside of your hands.
  6. Reach your arms over head and explosively jump up into the air.
  7. Land and immediately lower back into a squat for your next rep.

Form tip: Avoid "snaking" the body off the ground by lifting the chest first and leaving the hips on the ground when raising body back up off the floor.

How to Make a Burpee Easier

  • Move into a plank position by stepping, rather than jumping, your feet behind you.

How to Make a Burpee Even More Challenging

  • Add a push-up to the plank position.
  • Add a knee tuck to the jump.
  • Perform the entire burpee on just one leg (then switch sides and do on the opposite leg).

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