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
Deltoids
Hold for 30 seconds. Do twice
Hold for 30 seconds. Do 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.
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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
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.
Squats
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.
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.