Lifetime Fitness-2nd period Assignments

Go outside! Even if it's just to sit...get outside! Go for a walk. Yoga on the porch (corpse pose, anyone?). Quick HIIT workout. Pull some weeds. Play with a little sibling (Freeze tag) or Battle a parent in rock, paper, scissors split! Just GET OUT!

Tell me what you did! Maybe provide a pic?! Find the sun and some fun, enjoy!

Follow the Docs attached. Have fun!

Enjoy some Yoga! Complete the assignment once. You may choose to do this workout a second time on Wednesday or get online and find a different yoga workout to try.

Good morning! I just realized I didn't get you all a workout yesterday. Sorry about that. I want you to follow this plan for today and Monday. You can choose to repeat your workout on Friday or try something new. Variations make it more enjoyable! Happy Day!

Part 1.
Start and/or end your day with a “Mindful Minute”. A Mindful Minute is 60 seconds of quietness in the present moment. Don’t think of anything that has already happened or anything that will happen in the future. If your mind starts to wander, focus on your breathing.

Part 2.
We're staying with Tabata! Your task is to come up with your own tabata workout. Follow the framework from Tuesday's plan. I want you to plan for a 20-30 minute workout. Things to think about: what areas of your body do you want to focus on? Do I have equipment I can incorporate in the workout? Which fitness components (muscular strength, Muscular Endurance, cardio-respiratory endurance, flexibility) am I working on? It's OK to be creative!

Part 3. Competed each day. Yes, you can put both reflections on the same document.
Reflect: (short responses; 1-2 sentences each)
Write out your tabata workout.
Why did you choose those exercises?
How did you feel before, during, after Mindful Minute?
How did you feel before, during, after Tabata workout?
Did you like "your" Tabata workout? Why/why not?

Complete this workout one time through on day one and twice through on day two. Take note of the questions at the bottom. Do your answers change each day? Happy exercising!

Part I.
Start and/or end your day with a “Mindful Minute”. A Mindful Minute is 60 seconds of quietness in the present moment. (Again, 60 seconds…you can do this!) Don’t think of anything that has already happened or anything that will happen in the future. If your mind starts to wander, focus on your breathing. A Mindful Minute is a great tool to use any time of day especially if you feel overwhelmed, anxious, mad or just need to focus (you know…like during a pandemic…).

Part II.
Complete “2 Minute Warm-Up” (attached)

Part III.
Try a Tabata workout! A Tabata workout consists of 20 seconds of high-intensity activity followed by 10 seconds of rest on and off for 8 rounds.

Do this Tabata workout:
Complete 8 rounds of: 20 seconds of bodyweight squats(BTW), 10 seconds rest
https://youtu.be/xKhd9MXTUzY

Complete 8 rounds of: 20 seconds of push-ups (PU) (full or modified), 10 seconds rest

Complete 8 rounds of: 20 seconds of mountain climbers(MC), 10 seconds rest
https://youtu.be/w2iTOneGPdU




*Example: 20 sec BWS-> 10 sec rest->20 sec BWS->10 sec rest….(8 rounds of this)
Then 20 sec PU->10 sec rest->20 sec PU…(8 rounds)….

Part IV.
Reflect: (short responses; 1-2 sentences each)
How did you feel before, during, after Mindful Minute?
How did you feel before, during, after Tabata workout?
Would you choose Tabata as a workout on your own? Why/why not?

Physical activity (PA) is 'movement using the large muscles of the body'. Thinking of ALL that this includes, please tell me what PA you are currently engaging in. BE HONEST! Be thoughtful...think about your movements throughout the day (i.e. chores, using the stairs, etc.) Your PA may not be high intensity, but that is okay. Tell me about it!

You will have to download the zoom app to get it to work. Follow the link. Looking forward to meeting with all of you. I am taking attendance and this is required! See you soon