HAPPY PLACE WORKOUT (Oct.13-14) and Russell Relaxation #5 (Oct.15-16)

 Below are the workouts completed for the week of October 13th - 16th.

Reminder: It is your responsibility to make up any missed work as well as to inform me that you have turned in any late work, so that I may update your grade.

HAPPY PLACE WORKOUT (Oct.13-14)

Russell Relaxation #5 (Oct.15-16)

E-mail me if you have any questions.

The Trifecta Workout (Oct. 5-6) and Raise The Roof Workout (Oct. 8-9)

 Below are the workouts completed for the week of October 5th - 9th.

Reminder: It is your responsibility to make up any missed work as well as to inform me that you have turned in any late work, so that I may update your grade.

The Trifecta Workout 

(Oct. 5-6)

Raise The Roof Workout 

(Oct. 8-9)

Sept. 28-29 (12 Minute AMRAP) and Oct. 1-2 (Russell Relaxation 4)

 Here are the workouts completed for the week of September 28 - October 2.

Reminder: It is your responsibility to make up any missed work as well as to inform me that you have turned in any late work, so that I may update your grade.

Sept. 28-29 (12 Minute AMRAP)

 

 Oct. 1-2 (Russell Relaxation 4)

E-Mail me if you have any questions.

How to Build Up to a Push-Up

How to Build Up to a Push-Up

Make the hard start, easier

In the beginning push-ups are hard. If you try to do a push-up and can’t, go on your knees and do a push-up that way. You work the same muscles but you place less weight on them. So with each one you simply become stronger. 

Strength comes with repetition. The more you do, the stronger you get and the easier it all becomes. 

What they work

Push-ups work your arms (triceps and forearms), your chest, lower back, abs, quads and calves. They work the intercostal muscles covering your ribs and if you do enough of them and breathe in and out explosively as you do them they even work your lungs which means they become an aerobic exercise that also works your cardiovascular and aerobic systems.

Courtesy of Darebee.

Sept. 21-22 (The 7 Minute Abs Workout) and Sept. 24-25 (Total Body Workout)

 Here are the workouts done for the week of September 21-25.

Reminder: It is your responsibility to make up any missed work as well as to inform me that you have turned in any late work, so that I may update your grade.

Sept. 21-22 

(The 7 Minute Abs Workout)

Sept. 24-25 (Total Body Workout)

Sept. 14-15 (Russell Relaxation) and Sept. 17-18 (Burpee, Sit-Up, Air Squat)

 Here are the workouts done for the week of September 14-18.  

Reminder: It is your responsibility to make up any missed work as well as to inform me that you have turned in any late work, so that I may update your grade.

Sept. 14-15 

(Russell Relaxation)

Sept. 17-18 

(Burpee, Sit-Up, Air Squat)

E-mail me if you have any questions.

Sept. 8-9 (Shoulders and Lunge Challenge Workout) and Sept. 10-11 (Curl-Up Diagnostic)

 Here are the workouts done for the week of September 7-11.  

Reminder: It is your responsibility to make up any missed work as well as to inform me that you have turned in any late work, so that I may update your grade.

Sept. 8-9 (Shoulders and Lunge Challenge Workout)

 

Sept. 10-11 (Curl-Up Diagnostic)

E-mail me if you have any questions.

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...

Week of 8/24-28 (RUSSELL RELAXATION)

Below you will find the workouts from the week of 8/24-28.

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.