B. play your favorite sport (dribble a basketball, kick a soccer ball, throw a baseball or softball in the air and catch it, etc.) for 20 minutes,
C. read your favorite book for 10 minutes.
Competition class
A. 10 minute light cardio (preferably jogging)
B. 1 burpee/sprint 100 yards (or 200 high knees in place) 2 burpees/sprint 90 yards (or 200 high knees in place) 3 burpees/80 yards (or 180 high knees in place) 4 burpees/70 yards (or 140 high knees in place) 5 burpees/60 yards (or 120 high knees in place) 6 burpees/50 yards (or 100 high knees in place) 7 burpees/40 yards (or 80 high knees in place) 8 burpees/30 yards (or 60 high knees in place) 9 burpees/20 yards (or 40 high knees in place) 10 burpees/10 yards (or 20 high knees in place) *use, walking back to your starting line as your recovery
C. 10 minutes light cardio (preferably jogging)
So, you can do it in place at your house if you don’t have a place to run, but it would be better to run if possible. I used to do this workout in place of competition class when I was close to competition. Push yourself, be safe, and if you can’t do it all- no worries. But if you can sprint, it will push you to your max.
A. Warm up: 10 min of light cardio (jogging, exercise bike, jump rope, or alternate between 100x reps of jumping jacks/frankenstein’s/high knees-high ankles in place)
4×10 squats 3×15 push-ups 2x 20 lunges 3×20 curl-ups 3×10 shoulder dislocate (you can use pvc pipe/broom handle/or even your belt) 3x 10 goodmornings (you can use pvc pipe/broom handle/or even your belt) *you can mix these up into power sets, or triple power sets*
B. 10×10 squats 10×10 push-ups 10×20 curl-ups (Broken up and mixed together as needed)
C. 30 sec split jump squats/30 sec rest (do lunges if Split jumps are too much) x4
A. Warm up: 10 min of light cardio (jogging, exercise bike, jump rope, or alternate between 100x reps of jumping jacks/frankenstein’s/high knees-high ankles in place)
4×10 squats 3×15 push-ups 2x 20 lunges 3×20 curl-ups 3×10 shoulder dislocate (you can use pvc pipe/broom handle/or even your belt) 3x 10 goodmornings (you can use pvc pipe/broom handle/or even your belt) *you can mix these up into power sets, or triple power sets*
B. 30 min workout circuit 1. 60 sec squats 2. 60 sec Foward Leaning Rest 3. 60 sec full body sit-ups 4. 60 sec lunges 5. 60 sec mountain climbers
“Thus I urge you to go onto your greatness if you believe it is in you. Think deeply and separate what you wish from what you are prepared to do.”
Percy Cerutty
A. Warm up: 10 min of light cardio (jogging, exercise bike, jump rope, or alternate between 100x reps of jumping jacks/frankenstein’s/high knees-high ankles in place)
4×10 squats 4×10 push-ups 2x 20 lunges 3×20 curl-ups 3×10 shoulder dislocate (you can use pvc pipe/broom handle/or even your belt) 3x 10 goodmornings (you can use pvc pipe/broom handle/or even your belt) *you can mix these up into power sets, or triple power sets*
B. 20x full body sit-ups 10x sit throughs 5x jump squats (squats if jumps are too much) 2 min light recovery movement (jogging, jogging in place, etc.) 2 min rest
(Do the circuit five times)
C. 300 sec Foward Leaning Rest (take breaks as needed, but try and push it!)
“Once you accept defeat, it becomes easy to lose. If defeat comes, face it and take it, but don’t accept it.”
Pete Rose
A. Warm up: 10 min of light cardio (jogging, exercise bike, jump rope, or alternate between 100x reps of jumping jacks/frankenstein’s/high knees-high ankles in place)
4×10 squats 3×15 push-ups 2x 20 lunges 3×20 curl-ups 3×10 shoulder dislocate (you can use pvc pipe/broom handle/or even your belt) 3x 10 goodmornings (you can use pvc pipe/broom handle/or even your belt) *you can mix these up into power sets, or triple power sets*
B. 10×10 push-ups 10×10 squats 10×10 full body sit-ups (Mix up as needed)
C. 20 sec mountain climbers/10 rest x8 2 min rest 20 sec curl-ups/sec rest x8
Warm up: 10 min of light cardio (jogging, exercise bike, jump rope, or alternate between 100x reps of jumping jacks/frankenstein’s/high knees-high ankles in place)
4×10 squats 3×15 push-ups 2x 20 lunges 3×20 curl-ups 3×10 shoulder dislocate (you can use pvc pipe/broom handle/or even your belt) 3x 10 goodmornings (you can use pvc pipe/broom handle/or even your belt) *you can mix these up into power sets, or triple power sets*
B. 10×10 push-ups 10×10 squats 10×10 full body sit-ups (Mix up as needed)
C. 20 sec mountain climbers/10 rest x8 2 min rest 20 sec curl-ups/sec rest x8
“I will do today what others won’t, so I can do tomorrow what others can’t.”
Jerry Rice
A. Warm up: 10 min of light cardio (jogging, exercise bike, jump rope, or alternate between 100x reps of jumping jacks/frankenstein’s/high knees-high ankles in place)
3×15 squats 4×10 push-ups 2x 20 lunges 3×10 shoulder dislocate (you can use pvc pipe/broom handle/or even your belt) 3x 10 goodmornings (you can use pvc pipe/broom handle/or even your belt) *you can mix these up into power sets, or triple power sets*
B. 20 sit-ups 15 squats 10 push-ups 5 jump squats Jog (or run in place) 3 minutes
Here is the link to our talk: https://youtu.be/Lt3o1aW2bIc
If you click the Discussion tab on the left and go back to 3/14 you can see my original post of resources. An addition to that is www.readinga-z.com They have leveled readers and you can search by subject, genre, level, etc. A lot of them come with activities and reading guides which is great for independent work, especially if you have an independent reader. They have a free trial that will let you download quite a bit before it cuts you off.
Another thing I forgot to mention in my live chat….our “quarantine journals” are a nod to the fact that some day our kids’ kids and grandkids will think it’s crazy that they lived through this time and will ask what it was like and what they did. While it doesn’t speak to how it has felt, it includes each day’s checklist and their school work, as well as copies of any writing or letters they do. I have thought in past about how my great grandparents were alive during the pandemic of 1918 and were growing their families during that time…which must have been a little scary and weird! I am obviously thinking about it a lot now and how I’d love to be able to ask them about it. I explained to the kids how years from now people will ask about this time period in the same way we ask about that time period and they can look back at their journals. In my journal I just make notes about how things are going for our family and as changes have been made to shelter in place orders, etc. I’m not a journaler usually but this feels like a little bit of history.
And one last thing…I know I mentioned it but please don’t take anything I’ve said/shared as some indicator as peace and perfection in the Kelly household! There is love and gratitude and fun, as well as yelling, frustration, and general sense of going absolutely nutty. And that’s ok
Our kids won’t know most of these people but at least I’m excited to have Sean Astin read me a story 😁 https://www.storylineonline.net/?fbclid=IwAR1JcT5sFi0_S8CnHXCsSOc6rkL6FaupCY7DXB6pQxBX1JuWAm5lVzjUr1o
We use this site for astronaut storytime, but they have cool science videos too! https://storytimefromspace.com/?fbclid=IwAR1cm_5HoN76gPHQnPHKkzMo-Su0hCsCXuhnf1pA95vivYC6yNUqp9Nouzo
A list of great resources! http://www.amazingeducationalresources.com/
This is a link to a post about educational programming on KVIE. https://www.facebook.com/KVIEPBS/photos/a.59993774642/10158023481344643/?type=3&theater
This has been widely shared but is a nice visual way to think about structuring your day! https://www.facebook.com/NESCApc/photos/a.10152728574122536/10156740579012536/?type=3&theater
I know our kids’ school will be doing virtual learning but these are helpful. And when in doubt, read read read! Then write about it and talk about it!
This is available every day at 10am our time and viewable any time after that! Fun for everyone, especially if you remind your kids that this is the author of Knufflebunny and the Elephant and Piggie series.
