WEEK of April 27- May 1
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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 21
Day 22
Day 23
Day 24
Day 25
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If you would like to switch it up a bit this week, try giving the CHA CHA SLIDE PLANK CHALLENGE a go! Let's see how far you can get!
Cha-Cha Slide Challenge
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Here is your offline workout.
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, burpees (last weeks new addition) and this week’s new exercise Flutter Kicks
Superset - means to do an exercise one after the other without a break.
Monday - Friday:
1)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
2)10 Burpees with 1-minute break between – do this 3 times
3)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
4)Flutter Kicks for 30 seconds with 1-minute break between – do this 3 times
5)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 Flutter Kicks
Step 1 - Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck and shoulders slightly off the ground.
Step 2 - Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg.
Step 3 - Raise your lowered leg and lower the other, focusing on keeping your core engaged.
Continue the movement, alternating between legs.