weekly activity assignment · weekly activity assignment monday may 11th tuesday may 12th wednesday...

Weekly Activity Assignment

Monday May 11th

Tuesday May 12th

Wednesday May 13th

Thursday May 14th

Friday May 15th

Core

Cardio

Workout

Wednesday!

Recovery

Flex Friday

Weekly Instructions:

1. Do the assigned activity for each day. See below for “Assignment Details” 2. Write what you did in your “Activity Log” 3. Optional: Attempt the “Daily Fitness Challenge”, and indicate what level you achieved on your “Daily

Fitness Challenge Recording Sheet”

Week #5 May 11th-15th Weekly Activity Assignment Details:

Monday,May11th:CORE

Completethefollowingatthelevelyouaremostcomfortablewith:Ram:60secondsMoose:45secondsWolf:30seconds

1. Plankrows.Fromtheforearmplankposition,bringonehanduptobesideyourchestandthenbacktothefloor.Repeatwiththeotherhand.Keepyourbellybuttonsuckedinandtrynottomoveyourhips.

2. Doubleleghold.Lieonyourbackandraisebothfeetabout30cmoffthefloorandhold.3. Sideplank.Stackyourfeetandlayonyourside.Restyourbodyweightononeofyourforearm,turnyour

bodyandliftyourhipsoffthefloor.4. Bicycle.Lieonback,liftkneesupandfeetforward.Pedalaway.5. Plankwords.Fromtheforearmplankpositionpretendyouhaveapencilcomingoutfromyourbelly

button.Usethepenciltospellwordsthatpopintoyourhead,orjustprintoutthealphabetafewtimes.6. Healtouch.Liewithyourupperbackofftheground,kneesbentandfeetflatonthefloor.Crunchandreach

forwardswithonestraightarmtotouchyourankle,thengobacktothestartandrepeatontheotherside.Keepyourupperbackoffthefloorthroughout.

7. Hollowplank.Lieonyourbackwithyourarmsandlegsfullyextended.Contractyourabsandraiseyourhandsandfeetoffthefloor.Maintainthistensiononyourcorewithoutlettingyourhandsorfeettouchthefloor.Thismightbehardgettingpast20seconds!

8. Plankinandouts.Fromthehighplankposition(onyourhandswithstraightarms),startwithfeettogether.Jumpeachfootouttotheoppositesidethenbacktogether.

TuesdayMay12TH:CARDIO

Option#1:Outside

20minutesofmovement:Examplesinclude:

- Walking- Running- Biking- Scootering- Hiking

HeartRateGoal:140-160bpmCooldownandstretchafter.

Option#2:InsideorOutside

20minutesofcardiointervals30secondson,30secondoff(off=resting)1. Marchingonthespot2. Squats3. JumpingJacks4. Lunges5. MountainClimbersDothis4timesthrough!

WednesdayMay13TH:WorkoutWednesday:HITT(HighIntensityIntervalTraining)

ThursdayMay14TH:Recovery

FridayMay15THFlexFriday

FlexFridayisintendedtogiveyouflexibilitywiththephysicalactivityofyourchoice.Chooseanyphysicalactivityyoupreferandcompleteitfor30minutesfollowingpropersocialdistancingguidelines.Remember,tryingavarietyofphysicalactivitiescanincreasethelikelihoodthatwewillbeactivethroughoutourlives.Examplesinclude:• Walking/Hiking/Running/Jogging/Biking• Jugglingasoccerball• Scootering,longboarding,skateboarding• ShootingHoops• Physicallabouroryardwork• Dancing• Anypreviousworkouts,oroneofyourown!

Usethisdaytorecover!Thiscouldtakeanumberofforms:Option#1:Gofora15-minutewalk,thenusethisStretchingPDFtogooveranumberofstretches.Takeyourtime,anddon’trushthroughthem.Option#2:TrysomeYOGA!Option#3:Ifyouhappentohaveafoamroller,orevena

tennisballorlacrosseball,youcantrysomeofthesetechniques.Bydoingsoyoucanperformself-myofascialrelease(SMR)onyourfeet,legs,hips,buttandback.SMRcanproducediscomfort,whichleadstorelaxationinthemuscle,anddirectlystimulatestheGolgiTendonOrgan.Thisrelaxesyourmuscles.Whenyourmuscleisrelaxedandmorepliablenotonlywillyoubuildstrongercontractionsduringyourrepetitions,andabetterworkout,butmorebloodcanflowwithinthemuscle,whichgetsthevolumeup,getsinnutrientsfasterandgetsouttoxinsfaster.