fit for life high schoolhaywardcsd.ss16.sharpschool.com/userfiles/servers/server_429595… · join...

High SchoolFit For LifeVon Arb

Hayward CommunitySchool District715-634-2619

#HurricaneStrongMade with PosterMyWatLeorn

Strength and Workout Program

6 Weeks

Office Hours: M-F 9:00-11:00e-mail me anytime

kvonarb(haviard ki 2.wi. us715-638-9622

Join Google Classroom for FIT of LifePost a Picture of yourself exercising once a week to classroom

By: Kathryn Von Arb

Student Name:

Week 1-MondayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high knees

Cardlo 20 minute: Circle the one you completed below

Walk, Jog, Bike, Exercise Machine:________ Exercise Video:

Exercise Description Sets/Reps Completed“x,,

Squats 3 x 25

Lunges 3x10

Step-Ups (use a bench or stairs) 3 x 30

Mountain Climbers 3 x 40

Hip Bridge 3 x 15

Rear Foot Elevated Split Lunge 3 x 10

Wall Sit 3 x 45 sec.

Crunches 3 x 25

Plank 1 Minute

Parent/Guardian Signature:_________________

Week 1- Tuesday

Warm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high knees

Cardio 20 minute: Circle the one you completed below

Walk, Jog, Bike, Exercise Machine:_______ Exercise Video:_______

Exercise Description Sets/Reps Corn pleted“x,,

Push-ups 3 X 10

Tricep Dips 3 x 10

Plank Tap 3 x 30

(Start in High plank tap right hand to leftshoulder then tap left hand to the rightshoulder)


HipBridge 3x15

Incline Push-Up (use a chair) 3 x 10

Inch Worm 3x10

Crunches 3x25

Side Plank 1 Mm. each Side

Parent/Guardian Signature:

Week 1-WednesdayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high kneesCardlo 30 minute: Circle the one you completed below

Walk, Jog, Bike, Exercise Machine:_______ Exercise Video:

Exercise Description Sets/Reps Completed“ x,,

Bicycle Crunches 3 x 30 sec.

Supermans 3 X 45 sec.

Plank 3 x 45 sec.

ParentlGuardian Signature:_________________

Week 1- ThursdayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high kneesCardio 20 minute: Circle the one you completed below

Walk, Jog, Bike, Exercise Machine:_______ Exercise Video:_________


Burpees 3x10

JumpSquats 3x10

Walking lunges 3 x 20


Hip Bridge 3 x 15

Lateral Split Squat 3 x 10(Side lunge)

Supermans 3 x 45 sec.

Crunches 3x25

Abs In and Outs 3 X 15(Laying on back bring bothlegs in touch thenstraighten legs withouttouch the ground)

ParentlGuardian Signature:

Week 1- FridayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high knees



Exercise Description Sets/Reps Completed‘ix,,

Push-ups 3 x 10

Tricep Dips 3 x 10

Plank Tap 3 x 30( Start in High plank tap right hand to left shoutder then tap left

hand to the right shoulder)


Hip Bridge 3 x 15

Incline Push-Up (use a 3 x 10chair)

Inch Worm 3x10

Crunches 3 x 25

Side Plank I Mm. each Side


kicks, high knees

Week 2- MondayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high kneesCardio 20 minute: Circle the one you completed below

Walk, Jog, Bike, Exercise Machine:_______ Exercise Video:________


Squats 3x25

Lunges 3x10

Step-Ups (use a bench or 3 x 30stairs)


Hip Bridge 3 x 15

Rear Foot Elevated Split 3 x 10Lunge

WalISit 3x45sec.

Crunches 3x25

Plank 1 Minute


Week 2- TuesdayWarm-Up: 5 minutes of jumping jacks, skipping, buttCardlo 20 minute: Circle the one you completed below



Push-ups 3 x 10

TricepDips 3x10

PlankTap 3x30(Start in High plank tap right hand to leftshoulder then tap left hand to the rightshoulder)


Hip Bridge 3x15


Inch Worm 3x10

Crunches 3 x 25


Week 2- WednesdayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high knees






Plank 3x45sec.

ParentlGuardian Signature:.

Week 2- ThursdayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high knees


Walk, Jog, Bike, Exercise Machine:________ Exercise Video:_________


Burpees 3x10

JumpSquats 3x10



Hip Bridge 3x15



Crunches 3x25



Week 2- FridayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high kneesCardlo 20 minute: Circle the one you completed below

Walk, Jog, Bike, Exercise Machine:_______ Exercise Video:________

Exercise Description Sets/Reps Completedax,,

Push-ups 3x10

Tricep Dips 3 x 10

Plank Tap 3 x 30( Start in High plank tap right hand to left shoulder then tap lefthad to the right shoulder)


Hip Bridge 3 x 15


Inch Worm 3x10

Crunches 3 x 25



Week 3- MondayWarm-Up: 5 minutes of skipping

Workout: AM RAP (As Many Reps. As Possible) in 20 minutes

How many times can you complete all the exercises

Exercise Description Reps How manyCompleted

Burpees 10

Crunches 20

Plank 30 seconds

Kneeling push-ups 40

Lunges 50

Running on the spot 60 seconds


Week 3- TuesdayWarm-Up: 10 minute light jog

Workout: AMRAP (As Many Reps. As Possible) in 15 minutes



Running on the spot with 100high knees

Bicycle crunches 80 seconds

Supermans 60 seconds

Sumo Squat (wide stance) 40

Jumping Jacks 40

Lying Leg Raises 20 seconds


Week 3- WednesdayWarm-Up: 5 minutes of skipping, Jumping Jacks, High Knees, Butt kicks, jogWorkout: HIlT (High-Intensity Interval Training)

Do each exercise for 45 seconds (go through the list 2x)

Exercise Description Time How manyCompleted

Jumping Jacks 45 sec.

Burpees 45 sec.

Push-Ups 45 sec.

Jog 45

Side Plank 45

Side Plank 45

Box Jumps (find a step or 45stool)

Jog 45

Mountain Climbers 45

High Knees 45

Plank Jacks (in a high plank 45position jump feet out andin)

Jog 45

Squat Jumps 45

Jump Lunges 45

Wall Balls (find a heavy 45ball- throw up at a wallcatch then squat repeat)

Jog 45


Week 3- ThursdayWarm-Up: 15 minute light jog




Step-ups 30 each leg

Standing dumbbell shoulder 15press (if no weights findsomething else to use)

Russian Twists with a 30weighted ball

Lying leg raises 10

Lunges 30

Tricep Dips (use a bench or 15chair)

ParentlGuardian Signature:_________

Week 3- FridayWarm-Up: 5 minute light jog

Workout: Run as far as you can in 25 minutes

Alternate between 1 minute run/sprint

60-90 second walk or jog

Then --- Walk for 15 minutes

Repeat for 25 minutes

How far did you make it? How did you feel?


Week4- Monday

Workout: Cardio DayCircle below which one you completed

- 45 minutes of biking, walking,yoga, jogging, exercise machine:exercise video:___________

ParentlGuardian Signature:________________

Week 4- TuesdayWarm-Up: 5 minute light jogWorkout: AMRAP (As Many Reps. As Possible) in 20 minutes


Exercise Description Time How manyCompleted

Jump Squats 60 sec

Walkouts (stand up straight 60bend over touch the floorwalkout to a high plankposition then walk back withhands and stand up)

Lunges 30

Lying leg raises 60

Push- ups 30 sec.


Bicycle Crunches 45 sec.






Workout: Circle below which one you completed

- 40 minutes of biking, walking, jogging, exercise machine:_____________

- exercise video:___________



Workout: Circle below which one you completed

- 30 minutes of biking, yoga, walking, jogging, exercise machine:_____________

- exercise video:___________

Crunches: Find a 10 minute Ab video on Youtube

What was the name of it?__________________

Week 4- WednesdayWarm-Up: 5 minute light jog


Then --- Walk for 15 minutes


60-90 second walk orjog

Parent/Guardian Signature:

Week 5- MondayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high kneesCardio 20 minute: Circle the one you completed below


Exercise Description Sets/Reps CompletedU X’

Squats 3x25

Lunges 3x10

Step-Ups (use a bench or stairs) 3 x 30


Hip Bridge 3 x 15

Rear Foot Elevated Split Lunge 3 x 10

Wall Sit 3 x 45 sec.

Crunches 3 x 25

Plank 1 Minute


Week 5- TuesdayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high kneesCardio 20 minute: Circle the one you completed below


Exercise Description Sets/Reps Corn pleted“x”

Push-ups 3 x 10

TricepDips 3x10

PlankTap 3x30(Start in High plank tap right hand to leftshoulder then tap left hand to the rightshoulder)


Hip Bridge 3 x 15


Inch Worm 3x10

Crunches 3x25






Exercise Description Sets/Reps Completed“

x,,



Plank 3 x 45 sec.


Week 5- ThursdayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high knees



Exercise Description Sets/Reps Completed‘lx,,

Burpees 3x10

JumpSquats 3x10



Hip Bridge 3 x 15



Crunches 3x25



Week 5- FridayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high kneesCardio 20 minute: Circle the one you completed below



Push-ups 3x10

Tricep Dips 3 x 10

Plank Tap 3 x 30( Start in High plank tap right hand to left shoulder then tap lefthand to the oght shoutder)


Hip Bridge 3x15


InchWorm 3x10

Crunches 3 x 25



Week 6- Monday

Workout: Cardio Day

Circle below which one you completed- 45 minutes of biking, walking,yoga, jogging, exercise machine:_

exercise video:___________


Week 6- TuesdayWarm-Up: 5 minutes of jumping jacks, skipping, butt kicks, high knees




Push-ups 3 x 10

Tricep Dips 3 x 10

Plank Tap 3 x 30( Start in High plank tap right hand to lett shoulder then tap lefthand to the right shoulder)


Hip Bridge 3 x 15


Inch Worm 3x10

Crunches 3x25









Plank 3x45sec.






Step-ups 30 each leg

Standing dumbbell shoulder 15press (if no weights findsomething else to use)

Russian Twists with a 30weighted ball

Lying leg raises 10

Lunges 30


ParentlGuardian Signature:.



Then Walk for 15 minutes


60-90 second walk orjog




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