Category: Fitness

Week 3 theme is GOALS. We talked about habits that require us to FOCUS last week and this week I want you to think about your GOALS for this week, month, and semester. A goal is a statement of what you want to happen. Effort must be directed toward your goal in order for it to become a reality. Goals can accompany all areas of our lives, such as professional, academic, personal, wellness, health and fitness. Goals keep us motivated to keep putting forth effort, to give our best and to push through hard times. Not having goals or goals that aren’t clearly defined can be a huge reason why people do not make positive changes or successfully complete tasks (such as degrees, diets, and so on). Setting goals is important and crucial to our long term success and happiness. When setting goals remember the acronym S.M.A.R.T. Goals should be Specific, Measurable, Attainable, Realistic, and Timely. Here is an example of a SMART goal:
I want to decrease my soda consumption to zero Sunday through Friday and on Saturday have no more than 1 soda per day this semester. One soda or less per week is my desired goal.
This is a better goal than I want to eat healthy. Eating Healthy isn’t specific enough. Consuming sugary drinks is specific, it is measurable (you either did it or not). Replacing sugary drinks with more water and filling your stomach with fruits and vegetables is a healthier plan than drinking large portions of soda. It is attainable if you have access to the food and water and have a deep desire to improve your health. Realistically, most people can cut out sugary drinks and increase water consumption. We can all eat more fruits and vegetables, and focusing on this semester makes it a timely goal that is not too open ended. If I drink no more than 1 soda per week, it is most likely going to help me decrease my total caloric intake each day, decrease my consumption of unhealthy food and ultimately lead to a better body composition and healthier eating habits.
Another important element in reaching goals is making sure your commitment matches your goals. We focused on commitment in Week 1 and we want you to pull those thoughts into matching up your commitment to your goals. If your goal is to look like a professional athlete or fitness model and you only work out 3-4 hours per week then the commitment isn’t where it needs to be to reach that specific goal. Can you commit to specific changes that will effect the desired goal? What would those commitments be? An obvious commitment to have with the soda example is not to have it in the refrigerator to be tempting you all week!
This week your discussion assignment is to:
Post below on the DISCUSSION BOARD 2 SMART goals related to your health & fitness and 2 Specific Commitments you make to reaching those goals. Do you like to set GOALS? Have you ever connected COMMITMENT to reaching GOALS?
What did you think of the equation link with Action and goal setting and success in the previous page? Do you take action enough on personal goals?
What action can you take this week in relation to this week’s goals?
This will be your initial post that is due by Wednesday, midnight. Respond to at least 2 of your classmates. You can encourage them on their goals, ask questions about the goals they stated or share personal experiences you have with similar goals. This portion is due by Sunday midnight.

*Start with A Dynamic Warm-up.
AMRAP (As Many Rounds As Possible)
What is AMRAP you ask?
Performing as many rounds (or reps) as possible is pretty much exactly what it is. You have a predesigned set of exercises and reps that you will continue to repeat until the allotted amount of time is up. The exercises can range anywhere from 60 seconds to 60 minutes. The goal of the AMRAP is to get as many rounds or reps as possible in order to maximize the amount of work done in a short period of time. This workout is Categorized as a high intensity interval training (HIIT) workout, this type of training model can help increase efficiency, stamina, and overall health.
Do each set of two exercises for 3 minutes. Repeat the exercises as many times as you can in those 3 minutes. Repeat this if you would like to challenge yourself to get more sets in the second time! Please include in your (1)
Weighted squats (15) If you don’t have weights, hold your backpack full of books 🙂
Running Man Abs (10 each side) Start flat on your back sit up to a running position. If too challenging for some of you, add any ab exercise of your choice. (2)
Reverse Lunges (10 each side). Again, hold weight if you have them.
Superman reaches (10) On your stomach -bring your shoulders up slightly, reach arms over head-bring the elbows down and then reach up again.
(3)
Skaters (20)
Inchworm walk-outs to a push-up (5)
(4)
Confused bear walks (10) -On all fours (hands and toes with knees close to the floor) -step front then back with hands and feet- five each side.
Burpees (5)
Finish off with a killer leg set:
20 squats
20 lunges
20 jump squats -Cool down and stretch-
**When you have completed the workout, please log your efforts here! Please include how many rounds you did in the 3 minutes of work. Don’t forget to include the FIIT details! Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

AMRAP WORKOUT 2-
Please click on the link below and complete the workout by Dailymotion, Self Magazine. You will be surprised how intense 10 minutes of a AMRAP workout pushes you. If you are left wanting more, please add 2 exercises of your choice that you will complete at the end for 2 sets of 35 seconds. (Please list those exercises in your exercise log)
10-Minute Dumbbell Tabata Workout
10-Minute Dumbbell Tabata Workout – video Dailymotion
When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and also answer these questions. 1) What part of this workout was the most challenging? 2) Favorite Exercise? 3) Did you enjoy doing AMRAP workout? why or why not?. Please use full sentences.
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Week 3 theme is GOALS. We talked about habits that require us to FOCUS last week and this week I want you to think about your GOALS for this week, month, and semester. A goal is a statement of what you want to happen. Effort must be directed toward your goal in order for it to become a reality. Goals can accompany all areas of our lives, such as professional, academic, personal, wellness, health and fitness. Goals keep us motivated to keep putting forth effort, to give our best and to push through hard times. Not having goals or goals that aren’t clearly defined can be a huge reason why people do not make positive changes or successfully complete tasks (such as degrees, diets, and so on). Setting goals is important and crucial to our long term success and happiness. When setting goals remember the acronym S.M.A.R.T. Goals should be Specific, Measurable, Attainable, Realistic, and Timely. Here is an example of a SMART goal:
I want to decrease my soda consumption to zero Sunday through Friday and on Saturday have no more than 1 soda per day this semester. One soda or less per week is my desired goal.
This is a better goal than I want to eat healthy. Eating Healthy isn’t specific enough. Consuming sugary drinks is specific, it is measurable (you either did it or not). Replacing sugary drinks with more water and filling your stomach with fruits and vegetables is a healthier plan than drinking large portions of soda. It is attainable if you have access to the food and water and have a deep desire to improve your health. Realistically, most people can cut out sugary drinks and increase water consumption. We can all eat more fruits and vegetables, and focusing on this semester makes it a timely goal that is not too open ended. If I drink no more than 1 soda per week, it is most likely going to help me decrease my total caloric intake each day, decrease my consumption of unhealthy food and ultimately lead to a better body composition and healthier eating habits.
Another important element in reaching goals is making sure your commitment matches your goals. We focused on commitment in Week 1 and we want you to pull those thoughts into matching up your commitment to your goals. If your goal is to look like a professional athlete or fitness model and you only work out 3-4 hours per week then the commitment isn’t where it needs to be to reach that specific goal. Can you commit to specific changes that will effect the desired goal? What would those commitments be? An obvious commitment to have with the soda example is not to have it in the refrigerator to be tempting you all week!
This week your discussion assignment is to:
Post below on the DISCUSSION BOARD 2 SMART goals related to your health & fitness and 2 Specific Commitments you make to reaching those goals. Do you like to set GOALS? Have you ever connected COMMITMENT to reaching GOALS?
What did you think of the equation link with Action and goal setting and success in the previous page? Do you take action enough on personal goals?
What action can you take this week in relation to this week’s goals?
This will be your initial post that is due by Wednesday, midnight. Respond to at least 2 of your classmates. You can encourage them on their goals, ask questions about the goals they stated or share personal experiences you have with similar goals. This portion is due by Sunday midnight.

*Start with A Dynamic Warm-up.
AMRAP (As Many Rounds As Possible)
What is AMRAP you ask?
Performing as many rounds (or reps) as possible is pretty much exactly what it is. You have a predesigned set of exercises and reps that you will continue to repeat until the allotted amount of time is up. The exercises can range anywhere from 60 seconds to 60 minutes. The goal of the AMRAP is to get as many rounds or reps as possible in order to maximize the amount of work done in a short period of time. This workout is Categorized as a high intensity interval training (HIIT) workout, this type of training model can help increase efficiency, stamina, and overall health.
Do each set of two exercises for 3 minutes. Repeat the exercises as many times as you can in those 3 minutes. Repeat this if you would like to challenge yourself to get more sets in the second time! Please include in your (1)
Weighted squats (15) If you don’t have weights, hold your backpack full of books 🙂
Running Man Abs (10 each side) Start flat on your back sit up to a running position. If too challenging for some of you, add any ab exercise of your choice. (2)
Reverse Lunges (10 each side). Again, hold weight if you have them.
Superman reaches (10) On your stomach -bring your shoulders up slightly, reach arms over head-bring the elbows down and then reach up again.
(3)
Skaters (20)
Inchworm walk-outs to a push-up (5)
(4)
Confused bear walks (10) -On all fours (hands and toes with knees close to the floor) -step front then back with hands and feet- five each side.
Burpees (5)
Finish off with a killer leg set:
20 squats
20 lunges
20 jump squats -Cool down and stretch-
**When you have completed the workout, please log your efforts here! Please include how many rounds you did in the 3 minutes of work. Don’t forget to include the FIIT details! Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Pyramid Workout
This week we are trying a pyramid workout. This type of workout is great because you don’t need any equipment and it can be based on just using you own body weight. If you want more of a challenge, you can add dumbbells to most of these exercises. Remember not only can dumbbells make these exercises tougher but also the intensity in which you work out in. Anytime you are unsure of what the exercise looks like please look it up online and find the proper form for that exercise.
Complete these exercises 3 times through (Do more if you need a little tougher workout)
5 Burpees
10 Push ups
15 Squats
20 Lunges (10 each leg)
25 Jumping Jacks
30 Mountain climbers
35 Abdominal curls
40 second Plank
As always start with a dynamic warm up and finish with at least 5 minutes of stretching!
Total time for this circuit completed 3 times = around 30-35 minutes
When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details! Most importantly …Get that workout in!!!!!

Perform each exercise for 12 reps!
Do 60 seconds of cardio in between each exercise.
1) Reverse lunge to front kick (12 each leg)-Step back into the lunge.
1 minute high knees
2) Push-up (lift arm at the top)-6 each arm, 12 total. If lifting your arm is too challenging, just do push-ups.
1 minute high knees
3) Lateral lunges (6 each side)-side to side
1 minute high knees
4) Tricep presses (12)-use a chair if you do not have weights
1 minute high knees
5) Sumo squat with heel lift (12)-squats with toes turned out
1 minute high knees
6) Side plank with hip raise (12 each side)
1 minute high knees
7) Scissor kicks abs (12 each leg)
1 minute high knees
Repeat everything 2 times. You can change the cardio to jumping jacks, skaters, or skiers. Anything works, your choice of which cardio exercise you want to add.
Please enter your detailed exercise log here!!!! Please include your intensity, time, and heart rate. Which was your favorite exercise? Which was your least favorite exercise? How challenging was adding a minute of cardio after each exercise?

This is the thread that you need to respond to at least 2 classmates each week.You will not get full points without this part of the discussion being met. Remember to get your personal response done by Wednesday!!
1. What is the biggest area with regards to exercise and fitness that you need to FOCUS on this week?
2. What is the biggest variable in your eating habits that you need to FOCUS on to make your eating more healthy?
3. Do you consider yourself an overall FOCUSED individual, or do you struggle with this in your life?
4. Are you more FOCUSED in certain areas than other areas of your life? For example you FOCUS on school, homework and good grades but do not focus on regular exercise or clean eating? Or you FOCUS on family and other people more than on yourself?
5. Find and share a mantra or quote with the class to help keep you focused.

Pyramid Workout
This week we are trying a pyramid workout. This type of workout is great because you don’t need any equipment and it can be based on just using you own body weight. If you want more of a challenge, you can add dumbbells to most of these exercises. Remember not only can dumbbells make these exercises tougher but also the intensity in which you work out in. Anytime you are unsure of what the exercise looks like please look it up online and find the proper form for that exercise.
Complete these exercises 3 times through (Do more if you need a little tougher workout)
5 Burpees
10 Push ups
15 Squats
20 Lunges (10 each leg)
25 Jumping Jacks
30 Mountain climbers
35 Abdominal curls
40 second Plank
As always start with a dynamic warm up and finish with at least 5 minutes of stretching!
Total time for this circuit completed 3 times = around 30-35 minutes
When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details! Most importantly …Get that workout in!!!!!

Perform each exercise for 12 reps!
Do 60 seconds of cardio in between each exercise.
1) Reverse lunge to front kick (12 each leg)-Step back into the lunge.
1 minute high knees
2) Push-up (lift arm at the top)-6 each arm, 12 total. If lifting your arm is too challenging, just do push-ups.
1 minute high knees
3) Lateral lunges (6 each side)-side to side
1 minute high knees
4) Tricep presses (12)-use a chair if you do not have weights
1 minute high knees
5) Sumo squat with heel lift (12)-squats with toes turned out
1 minute high knees
6) Side plank with hip raise (12 each side)
1 minute high knees
7) Scissor kicks abs (12 each leg)
1 minute high knees
Repeat everything 2 times. You can change the cardio to jumping jacks, skaters, or skiers. Anything works, your choice of which cardio exercise you want to add.
Please enter your detailed exercise log here!!!! Please include your intensity, time, and heart rate. Which was your favorite exercise? Which was your least favorite exercise? How challenging was adding a minute of cardio after each exercise?