Daily Workout for 04-14-2020

Our Zoom workout of the day.

Total35:50Block TimeTotal
WARM UP
small to large arm circles forward00:30
shake arms out00:10
small to large arm circles backward00:30
shake arms out00:10
pat your back00:30
Side bend hand to opposite foot00:30
Twist R to L arms out00:30
knees up touch w/ hands01:00
march pumping arms – step back / foward01:00
hands hips moving side to side01:00
marching hands up goal post01:00
Total Block Time06:5006:50
BLOCK 1 – Strength
Straight Leg Raises R Front / Side02:00
bicep curls x 2 with rest01:00
tricep extension single01:00
Straight Leg Raises L Front / Side02:00
bicep curls x 2 with rest01:00
tricep extension single01:00
Total Block Time06:5013:40
BLOCK 2 – Cardio (marching between)
kick bottom – hands front and open01:00
march00:30
move side to side with sqaut01:00
march00:30
side to side and jabs01:00
march00:30
kick bottom and rows01:00
march00:30
punchs and rotate01:00
march00:30
jumping jack or star jump01:00
march00:30
squat and press01:00
march00:30
knee repeater L forward R back arms to knee01:00
knee repeater R forward L back arms to knee01:00
march00:30
straigh punches01:00
march00:30
knee up and chest press01:00
march00:30
side step squat01:00
march00:30
Total Block Time17:3031:10
STRETCH BLOCK
stream line straight00:20
stream right00:20
stream left00:20
Shoulder stretch R & L00:20
Tricep Stretch R & L00:40
forward fold/ sway00:20
standing quad stretch R & L00:40
hurdler R & L00:40
Butterfly Stretch00:20
knee to chest R & L00:40
Total Block Time04:4035:50

Daily Workout for 04-07-2020

Our Zoom workout of the day.

Total 37:30 Block TimeTotal
WARM UP07:3007:30
arm circles forward00:30
arm circles backward00:30
arm swing forward00:30
draw big circle00:30
twist with arms out00:30
pat your back00:30
Bend at hips and sway00:30
Side bend hand to foot00:30
knees up touch w/ hands01:00
hands hips kick bottom hands hips01:00
arms out front then open01:00
Reach over with opposite arm00:30
BLOCK 1 – Cardio (marching between)09:3017:00
squat and step01:00
march00:30
shoulder raise back lung01:00
march00:30
shoulder raise back lung01:00
march00:30
filler until electric slide01:00
Electric slide – 3 side/3 side/4 high knees and squat04:00
BLOCK 2 – Strength06:4023:40
jumping jacks00:30
rest00:10
seal jacks00:30
rest00:10
squats with curl01:00
rest00:10
squats with curl01:00
rest00:10
push-ups01:00
rest00:30
push-ups01:00
rest00:30
BLOCK 3 – Core09:3033:10
balance on right foot in front01:00
balance on left foot in front01:00
balance on right foot in back01:00
balance on left foot in back01:00
bicycle kick on back01:00
rest00:20
bicycle kick on back01:00
rest00:10
bird dog arm/leg raise01:00
rest00:30
bird dog arm/leg raise01:00
rest00:30
STRETCH BLOCK04:2037:30
stream line straight00:20
stream right00:20
stream left00:20
Shoulder stretch R00:20
Shoulder stretch L00:20
Tricep Stretch00:20
forward fold/ sway00:20
forward fold/ sway00:20
hurdler R00:20
hurdler L00:20
Butterfly Stretch00:20
knee to chest R00:20
knee to chest L00:20

SONC Fit 5 Challenge, Fitness and Nutrition Resource

Below is information about the SONC Fit 5 Challenge that is currently going on. You can find exercises and the tracker below. If you have any questions don’t hesitate to ask.

  • Tracker – Keep track of the number of your nutrition, hydration and exercise
  • Fit 5 Cards and Videos – Some exercises you can do at home
  • SONC COVID-19 Page – This page has information about COVID-19, the SONC Fit5 Challenge as well as great fitness and nutrition resources.