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)
Jumping Rope
Jump rope continuously for 3 minutes
You may jump rope in place or around the general area.
Jump rope continuously for 3 minutes
You may jump rope in place or around the general area.
Flexibility
Triceps
Hold for 30 seconds on each side
With your right hand reach up and behind your shoulder. With your left hand press your arm; stretch and hold. Repeat on the other side.
Hold for 30 seconds on each side
With your right hand reach up and behind your shoulder. With your left hand press your arm; stretch and hold. Repeat on the other side.
Calves
Hold for 30 seconds on each side
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your right heel on the ground and gently try and straighten your knee. Switch legs.
Hold for 30 seconds on each side
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your right heel on the ground and gently try and straighten your knee. Switch legs.
Obliques (lying)
Hold for 30 seconds on each side
Lie on floor or mat, with your left arm extended to side. Bend your left knee and lift it up. Lower left leg to opposite side (you may use your right hand to hold your knee. Hold stretch. Repeat with opposite side.
Hold for 30 seconds on each side
Lie on floor or mat, with your left arm extended to side. Bend your left knee and lift it up. Lower left leg to opposite side (you may use your right hand to hold your knee. Hold stretch. Repeat with opposite side.
Muscular
Lateral Arm Raises
Perform as many as you can in one minute
Get a partner. Stand in front of them with your arms at your side. Your partner will place their hands on your elbow. As you raise your arms up, your partner will provide resistance by pressing your arms down.
Perform as many as you can in one minute
Get a partner. Stand in front of them with your arms at your side. Your partner will place their hands on your elbow. As you raise your arms up, your partner will provide resistance by pressing your arms down.
Lunge
Perform as many as you can in one minute.
With your legs hip-width distance apart, step forward with your right foot approximately 2-3 feet (further if you're taller). Bend both knees at the same time to right angles. Push off with your right foot and come back. Repeat on the other side.
Perform as many as you can in one minute.
With your legs hip-width distance apart, step forward with your right foot approximately 2-3 feet (further if you're taller). Bend both knees at the same time to right angles. Push off with your right foot and come back. Repeat on the other side.
Curl-ups
Hold for as you can for one minute.
Sit down while hugging your knees. Without moving your legs lay down. Place your hands at your side. Curl your upper body up while reaching with your hands to your feet. Return back to the down position, and repeat.
Hold for as you can for one minute.
Sit down while hugging your knees. Without moving your legs lay down. Place your hands at your side. Curl your upper body up while reaching with your hands to your feet. Return back to the down position, and repeat.