Category: Fitness

Lets’s make sure that your workout is balanced. Meaning, there is an equal amount of time spent on muscles that oppose each other. Think of this as simply doing exercises for the opposite sides of the body. If you do a lot of back work (lats) and neglect the opposite muscle, the chest, you will be imbalanced. This wouldn’t look good atheistically, but more importantly you will be more prone to injuries if you overwork one area and underwork another.
For this workout you’ll complete back-to-back exercises for opposing muscles. Each exercise should be done for 45-60 seconds. Complete the set of exercises 3 times, then rest and move on to the next set.
1. Push-ups / Planks (tap shoulders or lift one leg off floor at a time)
2. Goblet squat (with a Kettlebell or DB or body weight) / Romain Deadlift (with KB or DB’s or Body weight).
3. Bicep curls (DB’s or resistance band) / Tricep overhead press (DB or resistance band)
4. Lateral monster walks (Side leg kick) tubing around calves if you have tubing) / glute (hip) bridge with inner thigh squeeze . Maintain bridge and squeeze for 3 seconds then release).
5. Crunches / Supermans (back extensions)
Please your log your efforts here! Remember to include the FIIT details.

Lets’s make sure that your workout is balanced. Meaning, there is an equal amount of time spent on muscles that oppose each other. Think of this as simply doing exercises for the opposite sides of the body. If you do a lot of back work (lats) and neglect the opposite muscle, the chest, you will be imbalanced. This wouldn’t look good atheistically, but more importantly you will be more prone to injuries if you overwork one area and underwork another.
For this workout you’ll complete back-to-back exercises for opposing muscles. Each exercise should be done for 45-60 seconds. Complete the set of exercises 3 times, then rest and move on to the next set.
1. Push-ups / Planks (tap shoulders or lift one leg off floor at a time)
2. Goblet squat (with a Kettlebell or DB or body weight) / Romain Deadlift (with KB or DB’s or Body weight).
3. Bicep curls (DB’s or resistance band) / Tricep overhead press (DB or resistance band)
4. Lateral monster walks (Side leg kick) tubing around calves if you have tubing) / glute (hip) bridge with inner thigh squeeze . Maintain bridge and squeeze for 3 seconds then release).
5. Crunches / Supermans (back extensions)
Please your log your efforts here! Remember to include the FIIT details.

Today’s cardio workout is a hill repeat.
You don’t have to walk the whole hill, but I want you to find a hill that you can walk down, turn around at whatever distance is good, and run up.Walking down is your recovery, so, use those recoveries.We’re going to do five hill repeats today,***If unable to find a hill to run on, use a treadmill with incline to mimic hill running*** Make sure to state this in your exercise log.
Please your log your efforts here! Remember to include the FIIT details.

Another Pyramid for the week!
Start with your dynamic warm-up!!!
Reverse Pyramid-
Round 1-You have two exercises. Start with 10 reps. Work down to 1 rep
Squats
Push-ups
Alternate between these two exercises until you get to one rep. For added cardio do 30-60seconds high knee jog before you go to the next set EX- 10 push-ups/10 squats/ 30 second jog
9 push-ups/9 squats/30 second jog
8 push-ups/8 squats/30 second jog
repeat all the way to 1
Round 2
Lunges- start with 16 (8 per leg)
Plank push-ups – (8 per arm)
Decrease by one each-add 30 seconds jumping jacks in between.
Core -30 seconds each – repeat twice
Toe touches
Side plank with hip dips
Reverse crunch
Side plank with twist (bring arm from the ceiling and reach underneath your side closest to the ground and then reach back up)
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
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

Coming Down the Ladder
6 exercises
Start with 10 reps each
Next round do 9, then 8. Keep subtracting one until you reach 1 rep.
1) Burpee with jump 180 (you can look this one up)
2) Up and overs (pretend you are jumping over something)
3) Chest Press with DB or BB, you can be on a bench or on the floor. 4) Spider Mans (from plank position bring knee towards your elbow) This is an oblique exercise.
5) Squat to back lunge both legs with weights or body weight.
6) Shoulder Press with weights or body weight.
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
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

Prompt- How early should physical activity interventions be implemented for pregnant mothers?
Please answer the question in detail with a 6-8 slide powerpoint. Please cite all sources

Start with a dynamic warm-up for weight you can use a backpack with books in it! Or maybe just a book or anything that has some weight! 40 seconds work/20 seconds rest X5
Round 1
Squats
Pull throughs (in push-up plank position, pull backpack or book from side to side) -do shoulder taps if you don’t have any weight
Reverse lunge-cross bag diagonally down toward hip
Round 2 40/20 X5
High Rows
Jumps or hops over bag
Single leg RDL
RDL ExampleLinks to an external site.
1 minute -half burpee with heartbeat chest press with bag
Leg Burner -30 seconds each X2
Squats
Lateral lunge — side to side
skater plyos
squat jumps
Core 20 seconds each X2
Plank-shoulder tap
Plank-hip taps
Plank-knee tap
Plank-foot tap
***When you have completed the workout, please log your efforts here! 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
Previous

Week 6 already! Make it a week with great ENERGY and use that energy for focused and fun workouts. Choose 7 Exercises out of this list of 10 and do 50 Reps! That can be 5 sets of 10 or 2 sets of 25. Whatever feels good for you.
1.Push ups
2. Tricep Dips from bench or chair
3. Skater plyos –lateral side jump steps
4. Step ups onto a high bench with Dumbbells in hands or without dumbbells –park benches are perfect
5. Bicycle crunches (twisting abs)
6. Bench press with dumbbells lying on an exercise ball or bench
7. Lunges
8. Jump Squats
9. Plank hold (on hands or forearms) hold 50 seconds
10. Back extension or supermans (from stomach)
When you have completed the workout, please log your efforts here! 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:

Our theme for week 4 is Fuel and this is a great time to start making our food choices a big part of our weekly health and wellness practices.
This week your assignment is to answer the following questions and track healthy foods and water for the beginning of the week:
1. Name 2 examples of good/healthy fat you consume on a regular basis. Why is it important in your diet? What health benefits are you getting?
2. Name 3 healthy carbohydrate sources you consume on a regular basis.
3. What roles does protein serve in your diet? What 2 types of food do you consume regularly that provide complete protein?
4. What is your favorite pre or post workout food? This discussions initial post is due on Wednesday. Please respond to TWO classmates threads by Sunday. ***Food tracking is an important part of eating healthy. In addition to the questions above, continue to write down 3 healthy foods you eat each day and add them to your weekly log. Hydration is still a big piece of healthy fuel too, so in addition to 3 healthy foods include ounces of water consumed each day as well. Here is an example:
Monday– Oatmeal, Sweet Potatoes, Spinach & 50 ounces of water
Tuesday –Salmon, Strawberries, Barley & 68 ounces of water
Wednesday–Green Smoothie, Ezekial bread and almond butter, Blackberries & 42 oz water
Have fun finding healthy food options and remember —-“The food you eat can be the safest form of medicine or the slowest form of poison.”

AMRAP
Do as many rounds as possible of the exercises for the time listed. Then move on to the next round.
6 MINUTES
10 Narrow Squats
5 Clock Lunges (front, side, reverse, curtsy) RT
5 inchworms (hands moving)
5 Clock lunges (front, side, reverse, curtsy) LT
5 inchworms (feet moving)
5 push-ups
5 MINUTES
10 vertical jumps
10 Standing bicycles (pull opposite knee to elbow)
10 sumo squats (Stace is wider than regular squats, think Sumo fighter.)
10 tuck jumps or squat jumps or knee lifts
10 sumo oblique crunch (hold sumo squat and bend side to side)
4 MINUTES
10 Glute bridges
10 Tricep dips
10 Row boats 10 Bicycle abs
3 MINUTES
10 Skaters 10 jumping jacks
10 side to side shuffle 2 MINUTES
10 side to side squats with tap (add jump for more intensity)
20 high knees
-Cool down and stretch-
At the end please Complete Exercise Log!!!
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