PE G12 Week 4

SAINT JOSEPH CONVENT SCHOOL English Program (S.Y. 2020-2021) Physical Education (Grade 12) If you do not know what an exercise looks like that is listed in these workouts, please remember that Google is your friend! An easy search prompt to type into Google would be: “How to do ________” including the exercise name provided on this handout. Here is a simple warm-up before you begin each day's exercise. Warm-up: Jog for 5-8 min or use the following dynamic stretches 60 feet back and forth. If working out inside you can jog in place! • High Knees • Butt Kicks • Forward Lunges • Side Lunges • Open and Closing the Gate • Knee Pulls • Frankensteins • Standing Quad Stretch Thursday - Muscular Strength Workout! 1. Push Ups (Focus Area: Chest) 3 Sets of 10 repetitions (reps) *Note: For those of you who cannot perform a basic push-up correctly, see this video for options to improve your technique! https://www.youtube.com/watch?v=DrmG3Kq7fPE 2. Bodyweight Squats (Focus Area: Quadriceps/Hamstrings) 3 Sets of 10 reps *Note: If you wish to challenge yourself find something in your house to hold in front of you to add extra weight! 3. Sit ups (Focus Area: Abs) 3 Sets of 10 reps 4. Calf raises (Focus Area: Calves) 3 Sets of 10 reps Cool Down: Static Stretching *Note: This should take place after EVERY WORKOUT UNLESS TOLD OTHERWISE. For some ideas or refreshers on some static stretching: https://www.youtube.com/watch?v=7FCNFuyyWTA

Friday- Cardiovascular Endurance Workout! There are TWO options to choose from today! 1. Complete this workout! https://www.youtube.com/watch?v=50kH47ZztHs No warm up or cool down necessary for the video workout. 2. Complete the warmup listed from Thursday then complete a 20 minute jog! Make sure to use static stretching following your workout to prevent injury. Monday - Muscular Endurance Workout! For this type of training you will need a stopwatch or phone to time yourself. Keep a pen and paper nearby to record how many reps you complete after each set. Remember the more reps the better for a muscular endurance workout. Warm up: Dynamic Stretching used in previous workouts. Now not everyone has lightweight dumbbells to use at home. So improvise! Find two things in your house that weigh exactly the same and use them as weights (soup cans work great). 1. Bicep Curls (Focus Area: Biceps) Duration 1 min sets as many as you can do. 45 second break repeat twice for 3 sets total! 2. Tricep Extensions (Focus Area: Triceps) Duration 1 min sets as many as you can do. 45 second break repeat twice for 3 sets total! 3. Front Raises (Focus Area: Shoulders) Duration 1 min sets as many as you can do. 45 second break repeat twice for 3 sets total! 4. Calf Raises (Focus Area: Quadriceps) Duration 1 min sets as many as you can do. 45 second break repeat twice for 3 sets total! Cool Down: Static Stretching *Note: Stretch for at least 5 min on areas covered today

Tuesday – Flexibility If you have completed your workouts for 3 consecutive days, YOU SHOULD BE SORE! It’s time to focus on our flexibility. No warm up needed for this video exercise. Yoga time! Visit the link below https://www.youtube.com/watch?v=9XBnftTBmAk Wednesday - Mindfulness and Meditation Our Physical Education staff realizes these are not easy times. Stress can be affecting you and your family on a daily basis. Below is a link to an example from calm.com. There is an app on your phone you can use to help guide you through this mindfulness experience! https://www.youtube.com/watch?v=ZToicYcHIOU Congratulations!!!!!