Hello, In todays lesson we will be improving our cardiovascular(heart and lung) and muscular fitness. Please look for the plank modifications if the task is too hard.
WARM-UP- you have a choice...either A or B.
A. Play a game of tag with one or more people in your family. You are IT to start. Play for about 5 minutes. Then, Do 3 burpees.
OR
B. Run around the outside of your house 10 times. Then, Do 3 burpees.
This is a video of how to do a burpee.
ACTIVITES- Do all 3 activites!!
1. Cardiovascular Activity- Choose either a or b...There are TIMERS below for you to use.
a) walk quickly for 3 minutes, then jog for 1 minute, then walk for 1 minute. Then hold a plank for a count of 10.
or
b) jog for 3 minutes, then walk for 1 minute, then jog for 1 minute. Then hold a plank for a count of 20.
KEY POINTS to a PLANK. Keep your body in a straight line. Knees off of the ground. Weight evenly distributed between forearm and feet. Click on the video.
Modifications- High plank use hands instead of forearms. Knee plank use knees instead of feet.
Planks are important because they help us strengthen our core( stomach, sides and back)!
2. Bear Crawl Relay- by yourself or with a partner. If with a partner you will have a rest while they are participating. Set up 2 objects about 20 giant steps apart! Watch the video to see how to do the bear crawl relay. First person bear walks to the first object then runs back. The second person then has their turn. If you want to get more of a workout, start your bear walk as soon as your partner gets up. If no partner no worries take a small break in between your turns if needed. Play for about 5 minutes.
3.Bridge/Plank Game- you will need a partner. Or be creative in finding something you can jump over and crawl under if you have no one else at your house. One person makes a plank the other person jumps over the plank in a safe place...over legs. Then the plank makes a bridge and you go under the bridge. Each person should go over and under 3 times then switch with the other person, so they can have their turn. Each person should have at least 3 turns to be the plank person and 3 turns being the jumper...
Here is a video showing the Bridge/Plank Game there are 2 options.
Option 1- make a high plank on hands.
Option 2- make a low plank on elbows.
Each person should try going over and under 3 to 5 times before switching with their partner.
Each person should have 3 turns being the plank and being the jumper.
COOL DOWN
Slow down your breathing by taking slow deep breaths. Walk around slowly.
Try to think of a healthy food that starts with each letter of the alphabet. You can do this with you family. Start with the youngest person. For example, A- apricot B- blueberries....how many different letters can your family do?
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