Welcome back Everyone!

● Choose one or more workouts to reach your activity goal

of 30 active minutes. You may follow a workout of your
choice that also meets the same goal of 30 minutes. (slide
#21)
● Scroll through the videos to see what is most interesting to
you. We dare you to try something other than you are used
to.
● Have fun with your workouts and get some fresh air when
you can

If you are done early, finish off with a mindfulness or

meditation exersize
You Got this!
 COMPLETE
THIS HITT
1 (High-intensity
interval training)
workout

Record your heart

rate before and
after
 Hitt
2 Dance
(22Min)

Record your heart

rate before and
after
 Time
3 yourself
for this
drill. How
quickly can
you do it?
*If needed substitute balls for bean
bags and bins for hoola hoops
 COMPLE
4 TE THIS
HITT
WORKO
UT (12Min)
 COMPLE
5 TE THIS
WORKO
UT(8Min)
 COMPLE
6 TE THIS
WORKO
UT for
beginners
(30Min)
 COMPLE
7 TE THIS
CARDIO
WORKO
UT(4Min)
COmbine this exercise
with others for a
complete workout
 COMPLE
8 TE THIS
WORKO
UT(8Min)
You could do this 3X or choose
another combination of
exercises.
May the force be with you!
 COMPLE
9 TE THIS
CARDIO
WORKO
UT
 SHOE
10 CHALLEN
GES
 ZUMBA
11 TIME!
Zumba 30 minutes

Record your heart

rate before and
after
 12
COMPL
ETE
THIS
LOWER
BODY
WORK
 30 minutes of
SET A TIMER AND CHALLENGE
YOURSELF TO SPEND 30
13 SILENCE
AND
MINUTES IN SILENCE. DURING GRATITUDE
THIS TIME TRY TO FOCUS ONLY
ON THE THINGS IN YOUR LIFE
YOU FEEL GRATEFUL FOR. AT
THE END OF THE 30 MINUTES
WRITE DOWN ALL OF THE
THINGS THAT CAME TO MIND.
KEEP THIS LIST HANDY SO
 ROXAN
14 NE
LISTEN CHALLE
TO THIS SONG
4 TIMES
NGE
● FIRST TIME - EVERY
TIME YOU HEAR
“ROXANNE” DO A
SQUAT
● SECOND TIME -
EVERY TIME YOU
HEAR “ROXANNE”
DO A BURPEE
● THIRD TIME- EVERY
TIME YOU HEAR
 15
COMPL
ETE
THIS
UPPER
BODY
WORK
 30
16 MINUTES
OF
STRETCH
ING
 BOP-IT &
17 BOTTLE
FLIP
CHALLE
NGES
 JUST
18 DANC
E!
30 minutes of
dancing your
heart out
 19

COMPL
ETE
THIS
AB
WORK
OUT
BACK TO CHALLENGE
 Gotta catch
20 them all &
TOILET
PAPER
CHALLENG
ES
The FITT
Create your
Principle 21 own workout
A well-designed workout outlines: how often (frequency), how long (time),
and how hard (intensity) a person exercises, and what kinds of exercises According to the FITT principle, an exercise
(type) are selected. The exercise frequency, intensity, time, and type (FITT
principle) are key components of any fitness plan or routine.
routine should include exercises and activities

YOUR
that will improve the health-related fitness
components:
● cardiorespiratory endurance
● muscular strength

TASK
● muscular endurance
● flexibility
Create a 30 minute FULL Body Workout.
● Create a google doc or word doc on your computer
● Include instructions for all exercises (you may choose to include pictures)
● Submit your document to your PE teacher through the GOOGLE
CLASSROOM
NOTE: YOU may use 2 online class
periods to complete this task
 RUN
GO OUTSIDE
FOR A RUN
22 CHALLE
NGE
e m i n ut e t h en
run fo r o n e s o m e th i ng that
m in u t e - t r y If you hav
rack your
walk fo r o n e allow s y o u t o t
3 0 m any you
r w
to do this fo steps - s ee h o
nutes
get in 30 mi
minutes If you are
someone
runs ofte who
n, see ho DRESS WARM
much of w
t he 3 0 m AND BRING A
you can s in u tes
pend run FURRY FRIEND,
ning A PARENT OR A