Weekly Activity Assignment

Monday May 11th

Tuesday May 12th

Wednesday May 13th

Thursday May 14th

Friday May 15th

Core

Cardio

Workout

Wednesday!

Recovery

Flex Friday

Weekly Instructions:

1. Do the assigned activity for each day. See below for “Assignment Details” 2. Write what you did in your “Activity Log” 3. Optional: Attempt the “Daily Fitness Challenge”, and indicate what level you achieved on your “Daily

Fitness Challenge Recording Sheet”

Week #5 May 11th-15th Weekly Activity Assignment Details:

Monday,May11th:CORE

Completethefollowingatthelevelyouaremostcomfortablewith:Ram:60secondsMoose:45secondsWolf:30seconds

1. Plankrows.Fromtheforearmplankposition,bringonehanduptobesideyourchestandthenbacktothefloor.Repeatwiththeotherhand.Keepyourbellybuttonsuckedinandtrynottomoveyourhips.

2. Doubleleghold.Lieonyourbackandraisebothfeetabout30cmoffthefloorandhold.3. Sideplank.Stackyourfeetandlayonyourside.Restyourbodyweightononeofyourforearm,turnyour

bodyandliftyourhipsoffthefloor.4. Bicycle.Lieonback,liftkneesupandfeetforward.Pedalaway.5. Plankwords.Fromtheforearmplankpositionpretendyouhaveapencilcomingoutfromyourbelly

button.Usethepenciltospellwordsthatpopintoyourhead,orjustprintoutthealphabetafewtimes.6. Healtouch.Liewithyourupperbackofftheground,kneesbentandfeetflatonthefloor.Crunchandreach

forwardswithonestraightarmtotouchyourankle,thengobacktothestartandrepeatontheotherside.Keepyourupperbackoffthefloorthroughout.

7. Hollowplank.Lieonyourbackwithyourarmsandlegsfullyextended.Contractyourabsandraiseyourhandsandfeetoffthefloor.Maintainthistensiononyourcorewithoutlettingyourhandsorfeettouchthefloor.Thismightbehardgettingpast20seconds!

8. Plankinandouts.Fromthehighplankposition(onyourhandswithstraightarms),startwithfeettogether.Jumpeachfootouttotheoppositesidethenbacktogether.

TuesdayMay12TH:CARDIO

Option#1:Outside

20minutesofmovement:Examplesinclude:

- Walking- Running- Biking- Scootering- Hiking

HeartRateGoal:140-160bpmCooldownandstretchafter.

Option#2:InsideorOutside

20minutesofcardiointervals30secondson,30secondoff(off=resting)1. Marchingonthespot2. Squats3. JumpingJacks4. Lunges5. MountainClimbersDothis4timesthrough!

WednesdayMay13TH:WorkoutWednesday:HITT(HighIntensityIntervalTraining)

ThursdayMay14TH:Recovery

FridayMay15THFlexFriday

FlexFridayisintendedtogiveyouflexibilitywiththephysicalactivityofyourchoice.Chooseanyphysicalactivityyoupreferandcompleteitfor30minutesfollowingpropersocialdistancingguidelines.Remember,tryingavarietyofphysicalactivitiescanincreasethelikelihoodthatwewillbeactivethroughoutourlives.Examplesinclude:• Walking/Hiking/Running/Jogging/Biking• Jugglingasoccerball• Scootering,longboarding,skateboarding• ShootingHoops• Physicallabouroryardwork• Dancing• Anypreviousworkouts,oroneofyourown!

Usethisdaytorecover!Thiscouldtakeanumberofforms:Option#1:Gofora15-minutewalk,thenusethisStretchingPDFtogooveranumberofstretches.Takeyourtime,anddon’trushthroughthem.Option#2:TrysomeYOGA!Option#3:Ifyouhappentohaveafoamroller,orevena

tennisballorlacrosseball,youcantrysomeofthesetechniques.Bydoingsoyoucanperformself-myofascialrelease(SMR)onyourfeet,legs,hips,buttandback.SMRcanproducediscomfort,whichleadstorelaxationinthemuscle,anddirectlystimulatestheGolgiTendonOrgan.Thisrelaxesyourmuscles.Whenyourmuscleisrelaxedandmorepliablenotonlywillyoubuildstrongercontractionsduringyourrepetitions,andabetterworkout,butmorebloodcanflowwithinthemuscle,whichgetsthevolumeup,getsinnutrientsfasterandgetsouttoxinsfaster.