Category: Fitness

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.

Do a quick dynamic warm-up and then perform these exercises:
Squats: Hinge at the hips, weight on your heels, press you bottom back as if you were trying to reach a chair. Keep your shoulders up and keep your core tight.
Bicep curls: You can use dumbbells, backpacks, books, water bottles- think about exhaling as you curl up and inhale on the way down. Keep core tight!!
Lunges- chest tall, have your legs far enough apart so your weight is evenly distributed, keep your knee in line with your toes.
Cardio exercises: jogging in place and skaters. Working towards identifying 3 distinct intensities. Level 1 being what you could use for “active recovery”….Level 3 you are breathless and working hard!
For your exercises today:
Do:
10 squats
jog in place (1 minute-changing intensity-try to feel the difference between three levels)
10 bicep curls
skaters (1 minute-changing intensity)
10 lunges on each leg
jog in place (1 minute)
Repeat 3 times
End with crunches and plank work…5 minutes.
Stretch
Please enter your detailed exercise log here!!!! Please include your intensity, time, and heart rate. What was your favorite exercise?

Download the template (PPT)
Fill in the blank sessions (intrdouction, hypothesis, methods, discussion) following the instructions given
Save and Submit!
Please let me know if you have additional questions and the assignment.

Rest days are super important because they allow your body the chance to recover, repair and rebuild.
A good rule of thumb is to alternate between strength training and cardio workouts with rest days interspersed in between.
For example, you could strength train on Mondays and Thursdays and do cardio workouts on Tuesdays and Fridays with rest days on Wednesdays and over the weekend.
Even as you become fitter, rest is still crucial since you only build strength during recovery periods, not during the workout. And never work out when you’re sick or injured. After all, your goals are consistency and longevity. 😌

we have to follow some basic steps here i have mentioned those steps below ,
step -1.wakeup at 4 a.m daily and bath with cold water,
step-2.Exercise 30-45 mins 4 days in a week,
step-3.always eat a healthy food .please avoid junk food,
step-4.Maintain 8 hours of sleep daily

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Instructions and example links of the project…. Elementary:
https://cdn.fbsbx.com/v/t59.2708-21/402866342_1028164381768943_2257592841557086535_n.pdf/7-ee-C1-C2-C3-Explanations.pdf?_nc_cat=109&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=NMDDGr6VhFMAX9avETm&_nc_ht=cdn.fbsbx.com&oh=03_AdTbDSZFFsXhKwnajjIvCGHLzeaDV_7JUrb_OnqaaRGSRg&oe=6555219C&dl=1
https://cdn.fbsbx.com/v/t59.2708-21/27420392_1013313705485583_947969891489546240_n.pdf/7g-framework-physical-education-and-health-pri-1.pdf?_nc_cat=105&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=MCKmDfsAy9YAX9pnDjV&_nc_ht=cdn.fbsbx.com&oh=03_AdT6fttxQlNb_99Ovuh-O4ho4Y5YM2sFI9nkUDKly32_BA&oe=655579B0&dl=1
https://cdn.fbsbx.com/v/t59.2708-21/12317091_10208164791626601_1888215380_n.pdf/7f-Progression_of_learning_Elementary-copy.pdf?_nc_cat=101&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=mVUAJUoGaxAAX9HT2ZI&_nc_ht=cdn.fbsbx.com&oh=03_AdTgDcrXqHR2oo49bVw8RnZB2ajWB86kvxrVAMu0gx4RIg&oe=6555167A&dl=1
https://cdn.fbsbx.com/v/t59.2708-21/13709189_10154271268081760_546388610_n.pdf/7-educprg_elementary.pdf?_nc_cat=103&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=R81L4y1K0kcAX-MWC2F&_nc_ht=cdn.fbsbx.com&oh=03_AdRrZV3aojj6T3kpThdHUyV0lc3JSLwnDf0pvcpmWwEBPw&oe=6555044A&dl=1

Instructions and example links of the project…. Elementary:
https://cdn.fbsbx.com/v/t59.2708-21/402866342_1028164381768943_2257592841557086535_n.pdf/7-ee-C1-C2-C3-Explanations.pdf?_nc_cat=109&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=NMDDGr6VhFMAX9avETm&_nc_ht=cdn.fbsbx.com&oh=03_AdTbDSZFFsXhKwnajjIvCGHLzeaDV_7JUrb_OnqaaRGSRg&oe=6555219C&dl=1
https://cdn.fbsbx.com/v/t59.2708-21/27420392_1013313705485583_947969891489546240_n.pdf/7g-framework-physical-education-and-health-pri-1.pdf?_nc_cat=105&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=MCKmDfsAy9YAX9pnDjV&_nc_ht=cdn.fbsbx.com&oh=03_AdT6fttxQlNb_99Ovuh-O4ho4Y5YM2sFI9nkUDKly32_BA&oe=655579B0&dl=1
https://cdn.fbsbx.com/v/t59.2708-21/12317091_10208164791626601_1888215380_n.pdf/7f-Progression_of_learning_Elementary-copy.pdf?_nc_cat=101&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=mVUAJUoGaxAAX9HT2ZI&_nc_ht=cdn.fbsbx.com&oh=03_AdTgDcrXqHR2oo49bVw8RnZB2ajWB86kvxrVAMu0gx4RIg&oe=6555167A&dl=1
https://cdn.fbsbx.com/v/t59.2708-21/13709189_10154271268081760_546388610_n.pdf/7-educprg_elementary.pdf?_nc_cat=103&ccb=1-7&_nc_sid=2b0e22&_nc_ohc=R81L4y1K0kcAX-MWC2F&_nc_ht=cdn.fbsbx.com&oh=03_AdRrZV3aojj6T3kpThdHUyV0lc3JSLwnDf0pvcpmWwEBPw&oe=6555044A&dl=1

Part 1: Initial Post (due by Oct 23 with Module 7)
Create a blog, video, visual representation, or plainly written response that includes the following information about your Wellness Action Step.
Remind your group what your action step was at the last post (Module 6). If you modified it or changed it since the last post, explain what you changed and why.
Explain how satisfied you were with your progress since you last posted.
How successful were you at following through with your action steps? Why?If you were not successful at your action step, how might not being successful become a learning or growth opportunity?
What is your action step for this week? How does it relate to your goal(s)?
What strategy can you employ to encourage your success with your action step?
Ask your group mates at least one question about their wellness journey or to collect advice/feedback
Part 2: Respond to Group Mates (due by Oct 30 with Module 8)
Respond to the initial post of at least 2 of your group mates.Your response can be in written or video format.
In your response, answer the question your groupmate posed in their initial post
( I AM 15 WEEKS C SECTION POSTPARTUM PLEASE CHOOSE APPROPRIATE WORKOUTS)