Preparing your body for Moderate to Vigorous Physical Activity (MVPA) is important and the following fitness activities challenge you to do just that! Complete the sequence in order of aerobic fitness (A), flexibility (B), and muscular fitness (C). When done, move to the Sport ASAP (if there is one) to complete your warm-up.
Aerobic Fitness (CArdio)
Jogging
Jog continuously for 3 minutes
You may jog in place or around the general area.
Jog continuously for 3 minutes
You may jog in place or around the general area.
Flexibility
Trapezius
Hold for 30 seconds on each side
Behind your back, hold your right elbow with your left hand, tilt your head to the left. Repeat on the other side.
Hold for 30 seconds on each side
Behind your back, hold your right elbow with your left hand, tilt your head to the left. Repeat on the other side.
Hamstrings
Hold for 30 seconds on each side
Extend the left leg out straight, bend the right leg and place the right foot next to the left thigh. Keep back straight and lean forward.
Hold for 30 seconds on each side
Extend the left leg out straight, bend the right leg and place the right foot next to the left thigh. Keep back straight and lean forward.
Obliques (seated)
Hold for 30 seconds on each side
With the right leg extended straight out, place the left foot on the right side of the right knee. Place the right elbow on the left side of the left knee and look over your left shoulder.
Hold for 30 seconds on each side
With the right leg extended straight out, place the left foot on the right side of the right knee. Place the right elbow on the left side of the left knee and look over your left shoulder.
Muscular
Push-ups
Perform as many as you can in one minuteLie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
Perform as many as you can in one minuteLie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
Squats
Perform as many as you can in one minute
Stand with arms extended forward. Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.
Perform as many as you can in one minute
Stand with arms extended forward. Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.
Planks
Hold for as you can for one minute
Lie on your stomach on the floor. Spread your legs about hip-width apart, tuck your toes under so the balls of your feet press into the floor. Bend your elbows and place your forearms on the floor with the palms of your hands facing down or into fists. Tighten your abdominals, look down at the floor and keep your back straight. Tighten your glutes and legs and lift your hips and thighs off the floor.
Hold for as you can for one minute
Lie on your stomach on the floor. Spread your legs about hip-width apart, tuck your toes under so the balls of your feet press into the floor. Bend your elbows and place your forearms on the floor with the palms of your hands facing down or into fists. Tighten your abdominals, look down at the floor and keep your back straight. Tighten your glutes and legs and lift your hips and thighs off the floor.