Situps/Curl-Ups Reminders: Refinement: Extension:

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Presentation transcript:

Situps/Curl-Ups Reminders: Refinement: Extension: Hands are behind your head or across your chest. Make sure back comes off the ground and fully returns. SUPER CHALLENGE: Hold the medicine ball between your hands Near your chest as you do the situps/curl-ups. Refinement: Really focus on using your abdominal muscles to pull you up. Extension: How many situps/curl-ups can you do while you are at this station?

Hands shoulder-width apart. Push-Ups Reminders: Hands shoulder-width apart. Flex elbows to 90 degrees. Extended elbows fully. Refinement: Really focus on keeping your back straight. Extension: How many push-ups can you do while you are at this station?

Step-Ups/Step Downs Reminders: Refinement: Extension: Step-up with left leg, right leg follow. Step-down. Step-up right leg, left leg follow. Refinement: Really focus on alternating your feet. Extension: How many step-ups can you do while at this station?

Lunges Reminders: Refinement: Extension: From a standing, lunge with left leg. Return to standing. Lunge with right leg. Refinement: Really focus on keeping you balance. Extension: How many lunges can you do while at this station?

Split Squats Reminders: Refinement: Extension: Feet shoulder-width apart. Hands on hips. Squat. Bring left foot to right. Spread feet shoulder-width. Squat. Bring right foot to left. Refinement: Really focus on keeping you balance. Extension: How many split squats can you do while at this station?

Planks Reminders: Refinement: Extension: Push-up style position. Elbows bent with forearms flat on floor. Hold. Refinement: Really focus on keeping your back straight. Extension: How long can you hold the plank while at this station?

Bicycle Kicks Reminders: Refinement: Extension: Lay on back. Hands behind head. Bring knee to opposite elbow. Straighten leg fully. Refinement: Really focus on bringing the knee/elbow together. Extension: How many bicycle kicks can you do while at this station?

Wall Sit Reminders: Refinement: Extension: Back against wall. Bend hips & knees (like sitting in chair). Hold. Refinement: Really focus on keeping your hips & knees bent. Extension: How long can you hold the wall sit while at this station?

Bicep Curls Reminders: Refinement: Extension: Keep elbows tucked. Palms towards the ceiling. Flex & Extend elbows fully. Refinement: Really focus on keeping your elbows tucked. Extension: How many bicep curls can you do while at this station?

Tricep Extensions Reminders: Refinement: Extension: Elbows point to the ceiling. Flex & Extend elbows fully. Refinement: Really focus on keeping your elbows pointed to the ceiling. Extension: How many tricep extensions can you do while at this station?

Supermans Reminders: Refinement: Extension: Lay face-down. Extend arms in front & legs straight. Lift arms and legs off the floor & hold. Refinement: Really focus on keeping your legs straight. Extension: How long can you hold the superman while at this station?

Jump Ropes Reminders: Refinement: Extension: Safety. Use the equipment as previously instructed. Refinement: Really focus on timing your jump over the rope. Extension: Can you jump rope the entire time while you are at this station?

Exercise Machines Reminders: Refinement: Extension: Safety. Use the equipment as previously instructed. Refinement: Really focus on keeping a steady pace while at this station. Extension: How long can you stay active while you are at this station?

Side Slides Reminders: Refinement: Extension: Slide to the right side, touch the cone. Slide to the left side, touch the cone. Refinement: Really focus on keeping a steady pace while at this station. Extension: How many times can you touch the cones while you are here?

Rest Station Reminders: No “horse-playing”, fighting, or arguing. No running around the gym. Get Water and/or use the Restroom. Come back and Relax.

Stretching Station Reminders: Perform 1 or more of these stretches: DO NOT bounce. Keep it nice a slow. Hold each stretch for 10 seconds. Perform 1 or more of these stretches: 1. Feet together. Touch your toes. 2. Feet apart. Right side, left side, middle. 3. Shoulder-Back Stretch. 4. Shoulder-Chest Stretch. 5. Groin Stretch (butterfly). 6. Calf Stretch. Right leg, left leg. 7. Quad Stretch. Right leg, left leg.

Discourse Station Reminders: Discuss 1 or more of the following: Be polite. Listen to each others answers. Discuss 1 or more of the following: What are the benefits of exercise? 2. Why are healthy-eating habits important? 3. Why is important to stay hydrated while doing physical activity? 4. Why is it important to warm-up/cool down? 5. Name an exercise that increases: Aerobic Capacity? Flexibility? Muscular Endurance? Muscular Strength?