UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Get in a crab position, bend the arms and let your bottom touch the floor, then straighten arms again. Wall push-ups- Do push-ups with your hands on the wall, bend and straighten your arms. 4 step slow push-ups- Get in push up position. Hold for 10 seconds. Lower yourself a little. Hold for 10 more seconds. Lower a little more. Hold. Lower one more time and hold. Walking hands- Push-up position with your body fully extended and your hands on the floor behind a line on the floor. Walk your hands forward and backward over the line as you count 1-2-3-4; aim for sixty counts or two commericials. Variation: Time for 60 seconds. (Graham, 1998) Crab feet- students get in crab walk position and lift one foot at a time to the ceiling Arm circles- Hold arms straight out and make small arm circles quickly One arm holds- push up position; lift one arm for 10 seconds, then the other. Repeat. Crab walk from cone to cone- Just a piece of paper- Get a half piece of paper and lay it flat on the floor next to one of your hands. Get into a push up position with your body supported by your hands, straight arms, and your feet. Steps: 1. Say Go 2. Crumple the paper in one hand very tightly; 3. Tighten your hand into a fist around the paper; make a big muscle and count to five. 4. Unfold it with the same hand while supported by your other arm in a push-up position. 5. Repeat with the other hand. Pat the paper: Piece of paper between your hands. Push up position. Pat the paper on the ground between your hands using one hand at a time Paper wave: Put the paper in one hand. With that hand: Wave hello to muscular strength; wave hello to your friends; wave here, there, everywhere. Repeat with other hand.
LOWER BODY (legs)- Jump over 3 cones then rest and repeat Heel lifts- slowly lift heels and then slowly lower them back down. Repeat. Knee dips- stand on one foot while scooping down and up with the other knee. Repeat with both knees Wall squats- lean against wall, go down to a sitting position, stand back up. Repeat. Stand and Long Jump- see how far you can jump. Rest. Repeat. Vertical Jumps- jump straight up, rest 5 seconds, repeat Wall Sit- Stand with your back against a wall. Pretend to sit on a chair. (Your knees should be bent so that your bottom is even with your knees, with your arms at the sides of your body.) Try for at least 30 seconds. Frog jumps- students squat, jump as high as they can, land, rest, and repeat Walking lunges- step with one leg as far out as you can without falling and let your other knee come all the way down to the ground without letting it touch. Then repeat the process with your other leg. Side leg lifts- Lie on your side, and lift one leg up and down in the air. Hopping- down and back a line or rope Running and leaping over cone or rope
MIDDLE BODY (Stomach)- Crunches Different crunches to try: o Regular crunches- lay down, bend knees, lift back off ground and crunch stomach o Arm shake crunches- Extend your arms forward. Shake your hands and arms as you curl up o Clap crunches- Extend your arms forward. Clap your hands on the floor as you curl back to the ground o Feet in air crunches- Do crunches with feet in air o Swing arm crunches- Swing arms from overhead to knees and follow arms as you sit up o Finger walk- Lie flat on your back with your knees bent in the sit-up position. Extend your arms at your sides. Walk your fingers forward on the floor in the direction of your feet as you tighten your stomach muscles and raise your shoulders slightly off the floor. Gently lower your shoulders to the floor and repeat. o Crunch hold- On your back, try to raise your legs, arms, and shoulders off the floor at the same time. Hold that position as long as you can. Leg Lifts- lay down on back, straight legs, lift legs one at a time for 10 times each. 6 inches- lay down, straight legs, lift legs together about 6 inches off the ground and hold them there as long as possible Curl downs- kneel, bring head down next to ground like you are bowing. Flutter kicks- lay on your back. Lift your legs off of the ground and flutter kick like you are kicking in a pool or riding a bike Arm Plank- Lay on floor. Bend arms under body. Put weight on toes and forearms. Hold body in air. Bow down- kneel, bow down and back up like a king or queen is walking by. Repeat over and over.
HEART (AEROBIC) Step up and down on purple step Squat thrustso Squat o put weight on your hands, o kick feet back and straighten out legs, o bring feet back into to a squat position, o stand up. o Repeat. Jumping Jacks Half jacks- Like a jumping jack, arms only go half way up Hula hoop around waist Shuttle run- pick two lines half the gym apart, run back and forth between the lines 2 times. Rest. Repeat. Jumping jacks- Walking- students walk clockwise around the gym Jogging- students jog around the gym Running- from cone to cone Mountain Climbers- Push up position. One foot front, one back. Keep switching feet back and forth Tinikling- hop, hop, step, across pattern crossing over two poles or sticks lying next to each other (with room in between to step two times) Dance- make up some dance moves and dance for 30 seconds or a minute Jump ropeso Jump and land on 2 feet o Hop on 1 foot o Backwards o Criss Cross o Run in place as you turn rope o Double turn- turn rope 2 times around as you are in the air o Double jump- jump 2 times for each turn o Side, side, jump- turn the rope to the side of your body, then the other side, then jump it.
STEP WORKOUT IDEAS HEART: Step up and down Jump up and down Slide Step across step Hop around step Do other heart exercises up on step UPPER BODY Push-ups- with feet up on step or arms up on step Crab walk around step Step hold- Push up position grabbing sides of step. Hold yourself up, jump back and forth with feet. Up and down arm walk- push up position in front of step walk hands up and then down one at a time Step lifts- lay on back, lay step on you, push step up and down Standing step lift- stand, pick up step, lift overhead, then lower back down MIDDLE BODY Crunches with feet up on step Look for other middle body exercises and do them while you are on the step LOWER BODY Jump over step Frog Jump off of step Other lower body exercises up on step
JUMP AND ROPE WORKOUT IDEAS UPPER BODY Rope arm circles-hold rope in hand, do arm circles. Switch hands. Repeat Rope push-ups- Put rope in pile, do a push up, touch nose to rope each time Crab walk around rope or up and down rope- lay rope out straight Arm travel- lay out rope straight, put one hand on each side of a handle. Slide hands down along rope as you jump side to side with your feet. Repeat. Over, Over, Back, Back- Lay out rope straight. Push up position. Lift one hand over rope, then the other. Then Repeat. Rope Press- Lay on back. Put rope in a pile. Grab with both hands and do push-ups into the air with the rope Over head- fold rope. Pull rope tight. Hold rope out in front of you. Lift overhead and then behind head. Return to start and repeat. Bend Over- fold rope. Pull rope tight. Bend over while you pull the ends of the rope away from each other. Side bends- Fold rope. Hold ends of rope next to each other. Bend to one side. Lift top hand until rope straightens. Lower back to start repeat 10 times. Then lean to other side and try again. Air Push-ups- Fold rope. Holding ends. Hold rope close to chest. Push away from your body like a push up and then repeat. Arm curls- Hold rope with both hands, palms facing your body. Arms out straight. Bend arms and bring rope to chest. Repeat. Bridge- Lay rope straight. Make a bridge over the rope. Move up and down rope. Try a new bridge and repeat. MIDDLE BODY: Rope your knees- Get in position to do a stomach crunch. Fold rope. Pull apart tight. Sit up and wrap rope around knees. Lay back and repeat. Back twists- Fold rope. Hold on ends. Twist back slowly side to side while holding rope tight. Sky toe touches- Lay on back. Fold rope. Hold over head. Lift straight legs up to the sky as you lift the rope up to touch your legs. Lay back down and repeat. Rope leg lifts- Bunch up rope. Put legs together. Lay rope on legs. Lay on back. Lift straight legs up and down slowly. Try to keep rope on legs. Middle body exercises while holding rope LOWER BODY AND HEART Jump ropeso Jump and land on 2 feet o Hop on 1 foot o Backwards
o Criss Cross o Run in place as you turn rope o Double turn- turn rope 2 times around as you are in the air o Double jump- jump 2 times for each turn o Side, side, jump- turn the rope to the side of your body, then the other side, then jump it.