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)
Side Sliding
Side Slide continuously for 3 minutes
You may side slide in place or around the general area.
Side Slide continuously for 3 minutes
You may side slide in place or around the general area.
Flexibility
Deltoids
Hold for 30 seconds. Do this twice.Sit on floor or mat. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body. Scoot hips forward away from hands. Hold stretch. Repeat.
Hold for 30 seconds. Do this twice.Sit on floor or mat. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body. Scoot hips forward away from hands. Hold stretch. Repeat.
Adductors
Hold for 30 seconds. Do this twice.Sit on floor or mat with soles of feet together on floor and close to body. Grasp feet with both hands and position elbows on inside of lower legs. Press knees toward floor with elbows. Hold stretch.
Hold for 30 seconds. Do this twice.Sit on floor or mat with soles of feet together on floor and close to body. Grasp feet with both hands and position elbows on inside of lower legs. Press knees toward floor with elbows. Hold stretch.
Obliques (standing)
Hold for 30 seconds on each side.
Stand with your feet hip distance apart and your arms straight overhead. Clasp your hands together, with your fingers interlaced. Breathe out as you bend your upper body to the right. Slowly return to the center. Repeat on the left side.
Hold for 30 seconds on each side.
Stand with your feet hip distance apart and your arms straight overhead. Clasp your hands together, with your fingers interlaced. Breathe out as you bend your upper body to the right. Slowly return to the center. Repeat on the left side.
Muscular
Biceps Curls
Perform as many as you can in one minute.One partner kneels in front of the other, and grabs the towel. This partner will pull the towel directly towards the ground. Sometimes it helps to imagine pulling the towel towards the standing partner's shoes.
The standing partner flexes his or her biceps to pull the towel up, against the resistance provided by the kneeling partner. Switch sides half way through.
Perform as many as you can in one minute.One partner kneels in front of the other, and grabs the towel. This partner will pull the towel directly towards the ground. Sometimes it helps to imagine pulling the towel towards the standing partner's shoes.
The standing partner flexes his or her biceps to pull the towel up, against the resistance provided by the kneeling partner. Switch sides half way through.
Calf Raises
Perform as many as you can in one minute
Raise heels by extending ankles as high as possible. Lower heels to ground. Repeat.
Perform as many as you can in one minute
Raise heels by extending ankles as high as possible. Lower heels to ground. Repeat.
Trunk Lifts
Hold for as you can for one minute
Lie on your stomach. Lift your head and shoulders a little way upwards, bring your shoulder blades together gently; hold for a count of two, then slowly lower your trunk back to the starting position and relax completely. Repeat.
Hold for as you can for one minute
Lie on your stomach. Lift your head and shoulders a little way upwards, bring your shoulder blades together gently; hold for a count of two, then slowly lower your trunk back to the starting position and relax completely. Repeat.