What is a Tabata?

 Here is an infographic of what a Tabata is and how it is used in relation to exercise.

Think you are ready to take on this type of workout.  Here is an easy to understand guide to an actual 30 min Tabata Workout.  Have fun...

Your Average Daily Calorie Requirements, Easy Ways to Burn off 100 Calories

Burning Calories doesn't always have to be a heavy undertaking with hours spent at the gym.  A high intensity 10-minute home workout can burn calories at lightning speed.

Some Calorie Math with your Average Daily Calorie Requirements ( this can differ based on the type of lifestyle that you are living).

The Calorie Math Poster helps everyone understand how to balance calories coming in and going out. 

The message is simple, "Maintain an active lifestyle and be aware of the calories that you eat and drink at each meal."

Here are key messages and facts on this beautiful poster that gives all of the stats for movement and health:

• Whole unprocessed foods that are low in added fats and sugars and higher in fiber fill you up on fewer calories. 
• Fried foods increase calories by up to three times!
• Any movement counts, pick a favorite to burn double or more calories moving versus sitting.
• It is easy to lose a pound a week by eating 250 fewer calories and moving more to burn 250 calories per day with exercise.
• Calories per day for various activity levels are shown.
• How to balance calories per day by dividing them between meals and snacks
• How many calories are in a pound of body fat?

Below are 2 posters to show how many calories are in many foods and how long it takes to walk them off.

Russell Relaxation Workout

Click on the link below to access your workout video Google Slide:

Things to do today:

1) Perform the FULL workout.
2) Submit the video into google classroom.

How to Perform The Basic Plank

According to Wikipedia.org, the Plank (also called front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push up for the maximum possible time.

The Guiness World Records lists the record for longest duration of a front plank, resting on elbows, as 8 hours, 15 minutes and 15 seconds, set by veteran Marine officer George Hood on February 20, 2020.

50 Burpees Challenge

Try this Challenge out!

Don't forget to mark your progress. 

Good Luck!

Morning Stretch Workout

The Morning Stretch Workout is one of those "quick" little routines that you can do first thing in the morning that can help you become unstoppable and stay that way...Enjoy!

FOCUS: Full Body

DIFFICULTY: Perfect for beginners

Top to Bottom Stretching / Cool Down

Just because we will be out of school for the next several weeks, it doesn't mean that our ability to stay active and fit stops.  Opportunities to move and stay active are endless even while at home. 
Here are some simple after workout stretches that you can try out to help you avoid muscle cramping and stiffness.

The Air Squats Tutorial

Set Up for the Air Squat

• Set heels just outside of your hips and have your toes pointing out slightly
• Start with hips and knees at full extension

Points of Performance for the Air Squat

• Send the hips back and down descending to the bottom of your squat with the crease of the hip below the knees.
• Keep the knees tracking out over the toes
• Maintain balance of weight in the heels
• Keep the arch in the lower back by lifting the chest for a good lumbar curve in the spine
• When hip crease breaks the plane of the knees in depth, drive through the heels to ascend back to your starting position
• The rep is completed when the knees and hips are fully locked out and open

Tips and Tricks for the Air Squat

• Focus on driving through the posterior chain (glutes, hamstrings, and erectors)

Common Faults: The Air Squat

So easy....even a baby could do it....

Tip to Fixing Your Push Ups!

The picture below shows a great way to fix your push ups if you are have a hard time performing them correctly.

FitnessGram Push-Up Examples

The videos below show some examples of correct Push Up form and technique as required by our state fitness tests.  Review and practice on your own or with a partner to help with assessment.

FitnessGram Curl Up Examples

The videos below show some examples of correct Push Up form and technique as required by our state fitness tests.  Review and practice on your own or with a partner to help with assessment.