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)
Stepping
Step continuously for 3 minutes
Using an elevated platform, step on the platform with the right foot, lift the left knee up, and step back down, step off the platform with the right foot. Switch and repeat.
Step continuously for 3 minutes
Using an elevated platform, step on the platform with the right foot, lift the left knee up, and step back down, step off the platform with the right foot. Switch and repeat.
Flexibility
Latissimus Dorsi
Hold for 30 seconds. Do this stretch twice.
Standing toward wall. Bend over and place palms of hands on wall, approximately shoulder width and waist height. Lower torso. Hold stretch. Repeat.
Hold for 30 seconds. Do this stretch twice.
Standing toward wall. Bend over and place palms of hands on wall, approximately shoulder width and waist height. Lower torso. Hold stretch. Repeat.
Quadriceps
Hold for 30 seconds on each side
Stand and touch wall or stationary object for balance. With your left hand grasp your leg at or above your right ankle. Bend the standing leg slightly and straighten your hip. Hold and repeat with opposite side.
Hold for 30 seconds on each side
Stand and touch wall or stationary object for balance. With your left hand grasp your leg at or above your right ankle. Bend the standing leg slightly and straighten your hip. Hold and repeat with opposite side.
Abdominal
Hold for 30 seconds. Do this stretch twice.
Lying on the front with the hands underneath the shoulders, the head and shoulders are gently pushed up with the arms. Keep your head in a neutral position. The pelvis is kept to the ground. The stretch is felt in the front of the stomach
Hold for 30 seconds. Do this stretch twice.
Lying on the front with the hands underneath the shoulders, the head and shoulders are gently pushed up with the arms. Keep your head in a neutral position. The pelvis is kept to the ground. The stretch is felt in the front of the stomach
Muscular
Modified Pull-up
Perform as many as you can in one minute
Form a group of 3. One person lies on the floor face up. Partners stand on either side of you, by your shoulder. Reach up and grab their hand or wrist. Lift your body off the group, except for your heels, and pull up. Repeat for one minute, resting as needed.
Perform as many as you can in one minute
Form a group of 3. One person lies on the floor face up. Partners stand on either side of you, by your shoulder. Reach up and grab their hand or wrist. Lift your body off the group, except for your heels, and pull up. Repeat for one minute, resting as needed.
Hamstring Curls
Perform as many as you can in one minute.
You will need two people for this exercise. Lie on the floor face down (on your stomach). Your partner will sit/kneel beside your legs. Partner will grab your ankles and pull your legs down towards the ground. You will curl your legs bring your feet towards your glutes
Perform as many as you can in one minute.
You will need two people for this exercise. Lie on the floor face down (on your stomach). Your partner will sit/kneel beside your legs. Partner will grab your ankles and pull your legs down towards the ground. You will curl your legs bring your feet towards your glutes
Arm/Leg Extension
Perform as many as you can in one minute.
Get on your hands and knees on the floor. Lift your right leg, bring your knee towards your elbows. Extend the right leg back behind you while lifting and extending your left arm in front of you. Hold for a second and repeat on the other side.
Perform as many as you can in one minute.
Get on your hands and knees on the floor. Lift your right leg, bring your knee towards your elbows. Extend the right leg back behind you while lifting and extending your left arm in front of you. Hold for a second and repeat on the other side.