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
Tricep
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 (standing)
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. 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. The pelvis is kept to the ground. The stretch is felt in the front of the stomach
Muscular
Bicep 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.
Lunges
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.