Abs
-Lay on your back
-Bend your knees
-Your feet are flat on the floor
-Your hands are crossed over your chest And holding the opposite shoulder
-Slowly roll up until only your HEAD and SHOULDERS are off the floor
-Keep your BACK ON THE FLOOR
-Slowly lower your HEAD back to the floor
What are 5 LEG LIFTS?
-Stand straight and tall
-Put your feet shoulder width apart
-Lift your arms straight out to your sides (like the letter “t”)
-Slowly move your STRAIGHT ARMS/hands in small circles
What are 20 ARM CIRCLES?
- stand with your feet apart
- slightly bend both knees and ankles
- throw your arms into the air (toward the ceiling)
-slightly spring up so both feet are off the ground
-land on both feet at the same time
- bend your knees as you land To make a soft landing
-up, down,up, down, repeat
What are 20 JUMPS?
- stand tall with your feet as wide as your shoulders
- keep your abdominals tight as you stand up on your tiptoes
- hold the position on your tiptoes and count to three
- lower your cells back down onto your feet
- up on your tiptoes, down on your feet, tiptoe, down, tiptoes, down, repeat
What are 20 CALF RAISES?
-yoga
-stand on one foot
-other foot is up on your opposite ankle
-arms are out to your sides helping you balance
-the real ones have branches
-and leaves
What is a TREE POSE?
-Lay on your back
-Bend your knees
-Lift your feet into the air
-Your feet are over your head
-Move your feet like you are peddling a bike
What are 25 Bicycles?
-Stand straight
-get close to a wall and Face (look at) the wall
-Stand 2 of YOUR FEET AWAY from the wall
-Reach forward and put your PALMS/HANDS ON THE WALL
-BEND your ELBOWS to slowly lean your CHEST TO THE WALL
-STRAIGHTEN your ELBOWS to slowly push away from the wall
-Keep your feet still and flat
-close to the wall, away from the wall, close to the wall, away from the wall
What are 10 WALL PUSH UPS?
- stay in one place
- as you BEND ONE KNEE AT A TIME quickly raise that foot off the ground
- switch feet and land on the opposite foot
- pump your arms
- land lightly on the balls of your feet
What are 30 JOG IN PLACE?
-Stand with your feet and head facing forward
- stand with your feet a little WIDER than your shoulders
- extend your arms and hands straight in front of you to help you balance
- bend your knees just like you were sitting in an imaginary chair
- keep your body tight
- stand back up so you are straight
- squat, stand, squat, stand, repeat
What are 15 SQUATS?
-makes your entire body stronger
-balance on your FOREARMS and toes
-your body stays straight
-belly and legs do not touch the floor
-it is also another name for a long straight piece of wood
What is a PLANK?
-Lay flat on your back
-Your Legs are Straight
-Lift your STRAIGHT LEGS over your head and then lower them down BUT they CAN NOT touch the floor Until you finish
What are 10 LEG LIFTS?
-Go down on your HANDS AND KNEES
-Lift your feet off the ground, balance ON YOUR KNEES AND HANDS
-Bend your elbows and SLOWLY LOWER your chest close to the ground
-Slowly PUSH UP until your elbows are straight
Down, Up, Down, Up etc
What are 15 KNEELING PUSH UPS?
- stand with your legs together and arms down at your sites
- slightly bend your knees and jump into the air
-As you jump, spread your feet apart AND stretch your arms out and over your head
-land with your feet as wide as your shoulders, and hands over your head
- jump back to starting position
- jump out, jump back together, jump out, jump back together, repeat
-this exercise has a boys name beginning with the letter “J”,”A”,”C”,”K”
What are 25 JUMPING JACKS?
- stand with your back against a wall
- slide your back down the wall so you are in a squat position
- move your feet a little bit forward song your legs are parallel to the ground
- sit against the wall and hold it
What are 15 WALL SITS?
-it looks like a crawl but your knees DO NOT TOUCH THE GROUND
-walk on hands and feet
-very strong animal
-they are black, or brown, white polar, grizzly
What is a BEAR CRAWL/ BEAR WALK?
-Lay flat on your back
-Keep your legs STRAIGHT
-Lift Both feet Just a little bit off the floor
-Kick your legs like you are swimming (on your back,backstroke)
What are 20 Flutter Kicks?
-Make a BRIDGE on your HANDS AND TOES
-Keep your body straight as a board
-Lift one hand
-Touch the OPPOSITE SHOULDER
-Put your hand back down
-Lift the other hand
-Touch the OPPOSITE SHOULDER
-One hand at a time, lift and touch
What are 20 SHOULDER TOUCHES?
- stand with your feet as wide as your shoulders
- lift one knee HIGH up to your chest
- switch and lift your other knee to your chest
- running in place as you lift your knees as high as you can
What are 40 HIGH KNEES?
- stand with your feet as wide as your shoulders
- bend your knees and squat down so your bottom almost touches your heels
- stay low and begin walking forward
-animal with feathers
-quack quack
What are 10 DUCK WALKS?
-sit on the ground
-hands behind you on the ground
-feet on the floor
-Lift your bottom off the ground
-use your hands and feet to walk
-it is an animal
-it has a shell for a home
What is a CRAB WALK?
-Lay on your back
-Bend your knees
-Your feet are flat on the floor
-Your hands are crossed over your chest And holding the opposite shoulder
-Slowly roll all the way up until you are sitting up on your bottom
-Slowly lower yourself back down onto your back
What are 25 Sit-Ups?
-Lay flat on your BELLY
-PUSH with your hands and toes to LIFT your body off the ground onto your HANDS AND TOES
-Keep your body STRAIGHT (like a BRIDGE)
-Bend your elbows and SLOWLY LOWER your BODY closer to the ground
-Slowly PUSH UP until your elbows are straight
-Down, Up, Down, Up etc
What are 7 PUSH UPS?
- stand with your feet apart
- bend your knees just a little bit
- explode into the air jumping as high as you can
- when you jump in the air tuck your knees up toward your chest
- land softly on your feet
- jump tuck, Land softly, jump tuck, Land
What are 10 JUMP TUCKS/SQUAT JUMPS?
-stand straight
-your feet are shoulder width apart
-step forward with 1 foot into a wide stance
-lower your hips and bend both knees
-your back knee should touch the floor
-push back up to your straight starting position (standing )
-repeat with the opposite foot stepping forward
-lunge 1 foot forward
What are 10 LUNGES?
-it is an ANIMAL AND/or FICTIONAL
-lay on your belly
-body straight
-arms stretch out in front of you
-LIFT your ARMS UP OFF THE FLOOR
-the animal is friendly, they live in the ocean or Aquarium and love to swim up on their tails
-one fictional character wears a costume with a letter “S”
What is a DOLPHIN/SUPERHERO?