Author: justin inocencion

Week 12 Of Blog Entry

TUESDAY 21st MAY

Main Session – CIRCUITS

11 stations each person spends one minute performing the exercise, after one minute there was a 30sec rest before moving onto the next station. Circuit repeated, 30 sec working and 10 sec rest before moving onto the next station

Stations:

  1. Basketball Jumps
  2. Boxer Bounce
  3. Jump and Twist
  4. Skier Jumps
  5. Jumping Half Turns
  6. Run in Place
  7. Swim Strokes
  8. Pendulum Swing
  9. Jump Rope
  10. Scissor Steps
  11. Jumping Jacks

Tripe Threat

  • 30 sec Squats
  • 30 sec Push Ups
  • 30 sec Mountain Climbers
  • Rest
  • 30 sec Plank
  • 30 sec Jumping Lunges
  • 30 sec Floor Bridge Knee Lifts
  • Rest
  • 30 sec Burpees
  • 30 sec Warrior Kick Outs
  • 30 sec Straight Leg Lifts
  • Rest
  • Repeat above 2 more times

Week 11 Of Blog Entry

TUESDAY 14TH MAY

STRONG START

  • 30 sec Reverse Shoulder Rolls
  • 40 sec Air Jump Rope
  • 40 sec Toy Soldiers
  • 35 sec Palm Pushes
  • 10 reps Wall Slides
  • 45 sec Power Skips
  • 10 reps Bent Over Y Raises
  • 10 reps Bent over T Raises
  • 10 reps Alternating Reverse Lunges
  • 12 reps Hip Dips
  • 30 sec Plank Jacks
  • 10 reps Bent Over W Raises
  • 10 reps Bent Over L Raises
  • 12 reps Warrior Pulse Lunges – Left
  • 12 reps Warrior Pulse Lunges – Right
  • 15 reps Bird Dogs – Left
  • 15 reps Bird Dogs – Right
  • 30 sec Plank Jacks
  • 30 sec Mountain Climbers
  • 20 reps Standing Calf Raises
  • 10 reps Seesaw Lunges – Left
  • 10 reps Seesaw Lunges – Right
  • 10 reps Push Ups
  • 10 reps Floor Rows
  • 20 reps Scissor Kicks
  • 30 sec Power Skips

BODY BALANCED

  • 30 sec Cat & Cows
  • 30 sec Reverse Shoulder Rolls
  • 30 sec Alternating Knee Raises
  • 30 sec Toy Soldiers
  • 10 reps Single Deadlifts – Left
  • 10 reps Single Deadlifts – Right
  • 8 reps Heisman Lunges – Left
  • 8 reps Heisman Lunges – Right
  • 30 sec One Legged Mountain Climbers – Left
  • 30 sec One Legged Mountain Climbers – Right
  • 8 reps One Armed Spidermans – Left
  • 8 reps One Armed Spidermans – Right
  • 10 reps Side Lunge Knee Raises – Left
  • 10 reps Side Lunge Knee Raises – Right
  • 30 sec Butt Kicks
  • 20 sec One Legged Burpees – Left
  • 20 sec One Legged Burpees – Right
  • 30 sec Side Plank – Left
  • 30 sec Side Plank – Right
  • 6 reps Offset Pike Press – Left
  • 6 reps Offset Pike Press – Right
  • 12 reps One Leg Floor Bridges – Left
  • 12 reps One Leg Floor Bridges – Right
  • 30 sec Toy Soldiers

ABDOMINAL

  • 1 min Plank
  • 30 sec Side Plank
  • 30 sec Side Plank
  • 1 min Bicycle Curls
  • 1 min Leg Raises
  • 1 min Heel Taps

Week 10 Of Blog Entry

TUESDAY 7TH MAY

BUILD, BALANCE AND BURN

  • 45 sec Air Jump Rope
  • 45 sec Butt Kicks
  • 30 sec High Knees
  • 30 sec Alternating Knee Raises
  • 30 sec Hip Hurdles
  • 30 sec Toy Soldiers
  • 20 sec Reverse Arm Circles
  • 30 sec Inchworms
  • 30 sec Alternating Bird Dogs
  • 30 sec Alternating Fire Hydrants
  • 30 sec Alternating Table Top Glute Kicks
  • 30 sec Crab Toe Touches
  • 30 sec Alternating One Legged Push Ups
  • 6 reps One-Arm Spidermans – Left
  • 15 sec Heisman Lunges – Left
  • 6 reps One-Armed Spidermans – Right
  • 45 sec Star Skaters
  • 6 reps Side Plank Heel Touches – Left
  • 30 sec Single Deadlifts – Left
  • 6 reps Side Plank Heel Touches – Right
  • 30 sec Single Leg Deadlifts – Right
  • 25 sec Alternating Pike Presses
  • 15 sec One Leg Burpees – Left
  • 30 sec One Leg Floor Bridges – Left
  • 15 sec One Leg Burpees – Right
  • 30 sec One Leg Floor Bridges – Right
  • 15 sec Reach, Roll and Lifts – Left
  • 15 sec Reach, Roll and Lifts – Right
  • 5 reps World’s Greatest Stretch

Cardiovascular and Muscular Endurance

  • Push Ups
  • Bicycle Curls
  • Tricep Dips
  • Leg Raises
  • Run around the school
  • Bicycle Curls
  • Tricep Dips
  • Leg Raises
  • Run around the area

Week 9 Of Blog Entry

Muscular Endurnace:

  1. 10 Push Ups
  2. 10 Crunches
  3. 10 Squats
  4. 20 Mountain Climbers
  5. 20 Ankle Taps
  6. 20 Lunges
  7. Run around the fitness gym 5 times
  8. 10 Push Ups
  9. 10 Crunches
  10. 10 Squats
  11. 20 Mountain Climbers
  12. 20 Ankle Taps
  13. 20 Lunges
  14. Run around the fitness gym 4 times
  15. 10 Push Ups
  16. 10 Crunches
  17. 10 Squats
  18. 20 Mountain Climbers
  19. 20 Ankle Taps
  20. 20 Lunges
  21. Run around the fitness gym 3 times
  22. 10 Push Ups
  23. 10 Crunches
  24. 10 Squats
  25. 20 Mountain Climbers
  26. 20 Ankle Taps
  27. 20 Lunges
  28. Run around the fitness gym 2 times
  29. 10 Push Ups
  30. 10 Crunches
  31. 10 Squats
  32. 20 Mountain Climbers
  33. 20 Ankle Taps
  34. 20 Lunges
  35. Run around the fitness gym 1 time

Cardio Crunch

  • 30 sec Stationary Side Shuffles
  • 30 sec High Knees
  • 30 sec Butt Kicks
  • 20 reps Low Jacks
  • 30 sec Skipping Scissor Kicks
  • 45 sec Star Crawl
  • 30 sec Star Skaters
  • 30 sec Mountain Climbers
  • 20 reps Crunches
  • 60 sec Rest
  • 30 sec Tuck Jumps
  • 20 reps Jumping Jacks
  • 2 laps around the school

Abdominal

  • 1 min Plank
  • 30 sec Side Plank Right
  • 30 sec Side Plank Left
  • 1 min Leg Raises
  • 1 min Ankle Taps
  • 1 min Biycle Curls

Week 8 Of Blog Entry

TUESDAY 2nd April

Strong Resolve

  • 30 sec Jumping Jacks
  • 30 sec Jumping Jack Crossovers
  • 15 sec Butt Kicks
  • 15 sec Knee Taps
  • 20 sec Inchworms
  • 20 sec Good Mornings
  • 20 sec Alternating Bird Dogs
  • 30 sec Floor Slides
  • 30 sec Alternating Fire Hydrants
  • 30 sec Bodyweight Squats
  • 30 sec Plank
  • 30 sec Alternating Seesaw Lunges
  • 30 sec Plank Jacks
  • 30 sec Diagonal Lunges
  • 30 sec Push Ups
  • 30 sec Reverse Crunches
  • 30 sec Push Ups
  • 30 sec Russian Twists
  • 30 sec Drop Squats
  • 30 sec Warrior Kick Outs
  • 30 sec Crab Toe Touches
  • 30 sec Prone Y Hold
  • 30 sec Mountain Climbers
  • 20 sec Arm Sweeps – Left
  • 20 sec Arm Sweeps – Right
  • 15 sec Cat & Cows
  • 15 sec Plank to Downward Dog
  • 30 sec World’s Greatest Stretch

People divide themselves into 4 groups

  1. Sit Ups
  2. Leg Raises
  3. Bicycle Curls

People sustain the exercise until the last person in the running group completes a lap of the school. Next round, shuffles, jumping jacks and running. Last round, all run a lap together

Week 7 OF Blog Entry

TUESDAY 26TH MARCH

People sustain the following exercises for two rounds of 6 minutes, with a 5-minute rest in between each round.

Muscular Endurance:

  1. 10 Push Ups
  2. 10 Crunches
  3. 10 Squats
  4. 20 Mountain Climbers
  5. 20 Ankle Taps
  6. 20 Lunges

Abdominal Work

  1. 1 min Plank
  2. 30 sec Side Plank Right
  3. 30 sec Side Plank Left
  4. 1 min Plank
  5. 2 min Rest
  6. 1 min Crunches
  7. 1 min Ankle Taps
  8. 1 min Straight Leg Raises

Students divide themselves into 4 groups

  1. Skipping Rope
  2. Shuffles
  3. Jumping Jacks
  4. Running

People sustain the exercise until the last person in the running group completes a lap of the area. Next round, shuffles, jumping jacks and running. Last round, all people run a lap of the area together