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
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.
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.
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. 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
Lateral Arm Raises
Perform as many as you can in one minute
Get a partner. Stand in front of them with your arms at your side. Your partner will place their hands on your elbow. As you raise your arms up, your partner will provide resistance by pressing your arms down.
Perform as many as you can in one minute
Get a partner. Stand in front of them with your arms at your side. Your partner will place their hands on your elbow. As you raise your arms up, your partner will provide resistance by pressing your arms down.
Hamstring Curls
Perform as many as you can in one minute
Lie on your stomach. Your partner will hold your ankles and provide resistance while you curl your feet up towards your hips. Slowly return your feet to the ground. Repeat.
Perform as many as you can in one minute
Lie on your stomach. Your partner will hold your ankles and provide resistance while you curl your feet up towards your hips. Slowly return your feet to the ground. Repeat.
Trunk Lifts
Perform 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.
Perform 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.