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.

Daily Workout for 03/31/2020

This is the workout that we did on zoom. If you would like to view the zoom video contact me and I can give you a link to the video.

Warm Up

  • 10 arm circles forward – start with small circles then get bigger
  • 10 arm circles backward – start with small circles then get bigger
  • 10 arm swings forward
  • 10 arm twists
  • 10 moving chicken wings (i.e. pat yourself on the back do not hold)
  • bend at the hips and sway side to side (hold for 20 secs)
  • 20-30 sec knee-ups touch with opposite hand
  • 20-30 sec kick backs with hands on hips (i.e. try to kick your butt)
  • 20-30 sec kick backs with arms open with each kick
  • 20-30 sec step side to side and reach up to sky with alternate arm.

Block 1 – Endurance

  • 20s march
  • 40s hook and knee with left leg (punch with right arm when left knee is up)
  • 20s march
  • 40s hook and knee with right leg (punch with left arm when righ knee is up)
  • 20s march
  • 40s shoulder raise while reverse lung alternate leg
  • 20s march
  • 40s squat raise right knee and touch
  • 20s march
  • 40s alternate punch
  • 20s march
  • 40s squat raise left knee and touch
  • 20s march
  • 40s step outs with right leg
  • 20s march
  • 40s step outs with left leg
  • 20s march

Block 2 – Strength/Endurance

Rest 10s after each exercise

  • 30s jumping jacks
  • 30s seal jacks
  • 30s frog jumps
  • 30s mountain climber
  • 30s frog jumps
  • 30s mountain climber

Block 3 – Strength/Balance

Rest 10s after each exercies

  • 30s flutter kick on your back
  • 30s flutter kick on your back
  • 20s push-ups
  • 30s push-ups
  • 30s curl-ups/crunches or sit-ups
  • 30s bird dog (i.e. arm/leg raise)

Stretch Block – Flexibility

Hold each pose for 20s

  • stream line stretch
  • stream line bend right
  • stream line bend left
  • tricep stretch (chicken wing)
  • forward fold / sway
  • cat / camel
  • child’s pose
  • hurdler with right leg
  • hurdler with left leg
  • butterfly stretch
  • right knee to chest while on back
  • left knee to chest while on back