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
Jogging continuously for 3 minutes
You may jog in place or around the general area.
Jogging 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.
Gluteus
Hold for 30 seconds on each side
Lie on your back with your legs extended and your back straight. Bend your left knee, placing left foot flat on the floor (not pictured). Cross your right ankle at your left knee. Grab the back of your left thigh and hug your legs towards your chest. Place your right elbow on the inner portion of your right knee and push it slightly to the side.
Hold for 30 seconds on each side
Lie on your back with your legs extended and your back straight. Bend your left knee, placing left foot flat on the floor (not pictured). Cross your right ankle at your left knee. Grab the back of your left thigh and hug your legs towards your chest. Place your right elbow on the inner portion of your right knee and push it slightly to the side.
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
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.
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.
Torso Twist
Hold for as you can for one minute
Stand back-to-back with a partner about 3 feet apart. Keep your hips facing forward and your knees slightly relaxed. Pass the ball to one another by only twisting the torso. After one set, switch directions.
Hold for as you can for one minute
Stand back-to-back with a partner about 3 feet apart. Keep your hips facing forward and your knees slightly relaxed. Pass the ball to one another by only twisting the torso. After one set, switch directions.