Excercise	Duration/Reps
Reverse Shoulder Rolls	30 Sec
Air Jump Rope	40 Sec
Toy Soldier	40 Sec
Palm Pushes	35 Sec
Wall Slides	10 Reps
Power Skips	45 Sec
Bent Over Y Raises	10 Reps
Bent Over T Raises	10 Reps
Alternating Reverse Lunges	10 Reps
Hip Dips	12 Reps
Plank Jacks	30 Sec
Bent Over W Raises	10 Reps
Bent Over L raises	10 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	10 Reps
Scissor Kicks	20 Reps
Power Kicks	30 Sec

BODY BALANCE

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

ABDOMINAL

Excercise
1 min plank	30 sec side plank
30 sec side plank	1 min leg raise left
1 min leg raise right	1 min bicylce curls 1 min leg raises
1 min heel taps

Location: Performing Arts

Instructor: Ms Farrel

Type of Fitness Lesson Focus: Cardiovascular and Muscle Endurance

BUILD BALANCE BURN

Excercise	Duration
Air Jump Rope	45 Sec
Butt Kicks	45 Sec
High Knees	30 Sec
Alternating Knee Raises	30 Sec
Hip Hurdles	30 Sec
Toy Soldiers	30 Sec
Reverse Arm Circles	20 Sec
Inchworms	30 Sec
Alternating Bird Dogs	30 Sec
Aternating Table Top Glute Kicks	30 Sec
Crab Toe Touches	30 Seconds
Alternating One legged Push-Ups	30 Sec
One-Arm Spidermans- Left	6 Reps
Heisman Lunges- Left	15 Sec
One-armed Spidermans- Right	6 Reps
Star Skaters	45 Sec
Side Plank Heel Touches- Left	6 Reps
Single Deadlifts- Left	30 Sec
Alternating Pike Press	25 Sec
One Leg Burpees- Left	15 Sec
One Leg Floor Bridges- Left	30 Sec
One Leg Burpees – Right	15 Sec
One Leg Floor Bridges- Right	30 Seconds
Reach, Roll and Lifts- Left	15 Sec
Reach, Roll and lifts- Right	15 Sec
World’s Greatest Stretch	5 Reps

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 school

Location: Performing Arts-Gym

Instructor: Fit-Bit Coach-Mrs Farrel

Type of Fitness focus: Muscular Endurance

---

This session was the first day back of school so it was much more difficult as I haven’t completed a fitnesssession during the two weeks break. The main focus of this session was on muscular endurance. It was verry difficult but I still gave it my all and made sure not to push myself too hard. After the first session we had a competition on who could perform the wall sit the longest. I didn’t want to bother but in the end i’m a very competetive person therefore I wanted to do well. The stinging in my legs progressed rapidly that I couldn’t feel it anymore. My legs were numb so I used it as an advantage to keep my self off the floor. Over ten minutes have passed and me and my classmate were still going strong. Overall this session was fun as it was different to the usual sessions that we have.

This session I enjoyed doing the muscular endurance and the wall sit. That is because I challeged myself to complete the whole workout as best as I could. The muscular endurance was even more difficult only because I haven’t been able to stay as active durng the holidays. I also enjoyed running around the school because we got to have fresh air but still get our heart racing.

What I didn’t enjoy about this session was the aftermath. My whole body felt so tired and I knew I was going to feel even worse the next day. My legs were so sore I couldn’t even bend down to grab my pencil that I had dropped. But this wasn’t so bad as it has taught me to stay more active and stretch before and after to prevent sore muscles.

Next week my goal is to get back on track and do better for the session. I want to focus on completing the various excercises precisely for better results. I also need to drink more water to help me hydrated and in order for me to function better.

---

Muscular Endurance- Complete 5 times

Excercise	Repetition
Push Ups	10
Crunshes	10
Squats	10
Mountain Climbers	20
Ankle Taps	20
Lunges	20
Run around fitness gym	5
Push Ups	10
Crunches	10

Cardio Crunch

Excercise	Duration/Repetition
Stationary Side Shuffles	30 Seconds
High Knees	30 Seconds
Butt Kicks	30 Seconds
Lowjacks	20 Reps
Skipping Scissor Kicks	30 Seconds
Star Crawl	45 Seconds
Star Skaters	30 Seconds
Mountain Climbers	30 Seconds
Crunches	20 Reps
Rest	60 Seconds
Tuck Jumps	30 Seconds
Jumping Jacks	20 Reps
Laps around the school	2x

Abdominal

Excercise	Duration
Plank	60 Seconds
Side Plank Right	30 Seconds
Side Plank Left	30 Seconds
Leg Raises	60 Seconds
Ankle Taps	60 Seconds
Bicycle Curls	60 Seconds

Location: Performing Arts

Instructor: Ms Farrel, Fitbit Coach

Type of Fitness: Muscular Endurance & Strength

Description of Warm up: Fitbit

---

This week we completed a full body workout. I enjoyed this week’s session because we focused on every muscle group and overall everyone tried their very best including myself. The workout lasted the whole period which is much longer than usual, but we still had breaks in between. Everyone participated and worked hard making me work even harder. The excerises included in the workout were a bit difficult but it made us stronger. I hope that next semester we are able to complete more full body workouts. The second period was focused on our core. This was much more difficult than the first period because you couldn’t stop performing the excercise until the other group arrives.

During this excercise I felt very energetic and gave it my all. I felt encourage to keep on going as I see my peers doing the same. My legs and core felt sore but that probably just meant that I had a good session. After the fitness session I needed a rest wanted to doze off. My energy was drained and needed to eat. But after a few minutes of rest I felt better and gained my energy back.

For next term’s session I want to work hard but not over work myself. I want to make sure to keep my own pace resulting in myself not giving up. I will make sure to use what I have learnt from term one to be even better in term two but also help encourage my peers as much as they have done to me.

Main Session

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

Second Session

Students divide themselves into four groups

• Sit Ups
• Leg Raises
• Bicycle Curls

Students sustain the excercise until the last person in the running group completes a lap 0f the school. Next round, shuffles, jumping jacks and running. Last round all students run a lap of the school together

Location: Performing Arts, Gym

Instructor Ms Farrel, Fitbit Coach

Lesson Focus: Cardiovascular and Muscular Endurance

Description of Warm-up: Muscular Endurance

---

This week I really enjoyed because for one lesson we did the Muscular Endurance excercise and I think that I did really well. Every week it’s getting a bit easier therefore I am able to do more repetitions. As a part of the second session, we were required to run around the school. I especially enjoyed this because It was nice to go outside for a change. Overall I really liked this week’s session because it was hard work but still fun.

Next session I hope that we’re able to finish more excercise and maybe try a new workout. I hope that we’ll do a workout that really requires us to work even harder and push ourselves to our limits.

During both sessions I felt happy, tired and hungry all at the same time. I was motivated as I saw some of my peers trying their best. This made me want to do even better and I reckon I did just that. The second session was much aharder than the second one, because it required more energy. I felt much better afterwards knowing that I did the best that I could.

Next week I want to make sure to do more reps for the muscular endurance workout. I also want to make sure that I do the excercises properly so that it doesn’t result into any injuries. I will also focus on my breathing because if I don’t, it makes me want to take a rest for a breath.

Main Lesson

Muscular Endurance

Students sustain the following exercises for two rounds of 7 minutes, with a 5 minute rest in between each round.

Exercise	Repetition
Push Ups	10
Crunches	10
Squats	10
Mountain Climbers	20
Toe Touches	20
Lunges	20

Abdominal Work

Excercises	Duration
Plank	1 Minute
Side RIGHT Plank	30 Seconds
Side LEFT Plank	30 Seconds
Plank	1 Minute
Rest	2 Minutes
Crunches	1 Minute
Ankle Taps	1 Minute
Straight Leg Raises	1 Minute

Cardiovascular Endurance

Students divide themselves into 4 groups. Students 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 students run a lap of the school together.

Skipping Rope

Shuffles

Jumping Jacks

Running

Location: Gym

Intructor: Fit Bit- Mrs Farrel

Type of Fitness: Strength and Cardio

Warm Up

Circuit

Main Session

Complete this Circuit as many times as you can in 6 minutes

• 10 Push Ups
• 10 Crunches
• 20 Mountain Climbers
• 20 Ankle Taps
• 20 Lunges

This week we completed the workout at the gym. I enjoyed completing the work out at an new location. I also enjoyed it more this week because the gym gave a different atmosphere and made me want to work even harder. I enjoyed experiencing all the different machines and the main session itself. This time we didn’t do the excercises together, but do it in our own pace. This way I was able to push myself to do the best I could.

I hope that next time we’ll have the opportunity to learn how to use the machines properly. And maybe even use the machines for a session.

During this session I was excited to be at the gym, because i’ve always wondered what it would be like. I extremely enjoyed this session because I didn’t even think about giving up once. The other students who were completing the workout gave me energy to keep going and i’m glad I kept going.

Next week I will make sure to enjoy the session but to also not give up. I need to make sure that I do the excercises properly so I don’t hurt myself. I will try my best to control my breathing and perform as best as I can.

Location: Performing Arts

Instructor: Ms Farrel

Type of Lesson Focus:

Description of Warmup: Stretching

Warm Up

CIRCUITS

• 30 Sec Knee Taps
• 30 sec Hip Hurdles
• 30 sec Bodyweight squats
• 30 sec Open Hip Squats
• 30 sec Good Mornings
• 30 sec Reverse Arm Circles
• 45 sec Floor Slides
• 45 sec Plank to Downward Dog
• 30 sec Cat & Cow
• 30 sec Bird Dogs – Left
• 30 sec Bird Dogs – Right
• 30 sec Push Ups

Main Session

• 2 min Run in Place

• 2 min Air Jump Rope

• 2 min Jumping Jacks

• 1 min 15 sec Predator Jacks

• 1 min Rest

• 50 sec Forearm Plank

• 25 reps Push Ups

What I enjoyed about this session is the Circuit. The reason for that is because i’m not very flexible. Although it wasn’t easy, I still managed to finish the circuit completely. I physically felt much better afterwards and would be thrilled to do it again. It also helped knowing I wasn’t the only one struggling so that helped me to keep going.

During the stretches everything felt painful but it was worth it knowing that it would help improve my body. This session wasn’t very tiring but I did feel the muscles that I worked on and felt like I was more flexible.

Next week I will make sure to focus on myself and do the excercises properly. Especially because I don’t want to over stretch my muscles. My goal is also to cut down a bit on my sugar intake because it makes me feel too tired and won’t be able to enjoy the session.

Location: Performing Arts

Instructor: Ms Farrel- Fitbit Coach

Type of Lessons Focus: Muscular Strength & Power

Main Session: CIRCUITS

12 stations each student spends one minute performing the exercise, after one minute there was a 30sec rest before moving onto the next station.

• 1 Minute Shoulder Press
• 1 Minute Sit Ups
• 1 Minute Wall Sits
• 1 Minute Power Punches
• 1 Minute Push Ups
• 1 Minute Power Frog Jumps
• 1 Minute Tricep Dips
• 1 Minute Standing Long Jump
• 1 Minute Vertical Jumps
• 1 Minute V Sit
• 1 Minute Plank to Push Up
• 1 Minute Lunges

GET MOVING:

• 2 min Run in Place
• 1 min Plank
• 1 min Push Ups
• 1 min Mountain Climber
• 1 min Plank Push Ups
• 1 min Lunges
• 1 min Bicycle Crunches
• 1 min Star Crawl

What I enjoyed about this session are all the different types of exercises. They work on different muscle parts so you don’t just over work one muscle group. Everyone giving it a try made me enjoy it even more, that’s because I prefer doing most type of physical activities with other people.

During this session I could feel my muscles working very hard. I absolutely wanted to stop but I didn’t want to influence my classmates to stop as well. I felt very tired but energized at the same time and I used that as a motivation to keep going.

My goal for next weeks session is to do the excercises presicely and carefully. So that I don’t hurt myself and workout the wrong muscle. I also want to keep control of my breathing so that it is easier for me to keep going with the activities.

Date: 19th February Tuesday

Location: Performing Arts

Instructor: Ms Farrel-Fitbit Coach

Description of Warm Up: Fitbit

Main Session

This week, our focus was on Cardiovascular Endurance. Cardio Vascular Endurance is the ability of the heart and blood to supply oxygen to working muscles during exercise. Our main session this week consist of Circuits, Cardio Crunch and Abdominal Track.

What I really enjoyed about this session was the many different types of exercises that we did. I enjoyed it because I was able to learn new activities and completed them to the best of my ability. I enjoyed doing the ciruit because we were able to go with a partner and we had more than enough time to have a rest. It was fun and not too difficult at the same time and mostly everyone did their best.

During this session I felt very tired and was on the verge of giving up. But as I look around I felt motivated to keep going. I thought that if I stopped, I would regret it later on and it would be harder for me to continue so I kept going. I felt breathless but I eventually learned how to control my breathing. I was looking forward to break so that I could replace the energy that I burned off.

Next week I plan to do the execises more precisely and to make sure that i’m doing them properly. I will also continue to control my breathing to help me throughout the session.

Below are the exercises that we have completed. Follow Along!

Lets Get Started!

Main Session: Circuits

10 stations with students working in pairs. One student works for 1 minutes while the other rests. After 1 minute students swap over and the one that rested now works for a minute while the other rests.

Stations

• Pendulum Swing
• Jumping Half Turns
• Run in Place
• Scissor Steps
• Boxer Bounce
• Jump Rope
• Basketball Jumps
• Crisscross Jumps
• Jump and Twist
• Jumping Jacks

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
• 30 sec Tuck Jumps
• 20 reps Jumping Jacks
• 20 sec Slalom Jumps
• 45 sec Air Jump Rope
• 30 sec Burpees
• 40 sec Muay Thai Kicks
• 30 sec Moutain Climbers
• 20 reps Bicycle Kicks

Abdominal Track Consised of:

• Superman Flys
• Mountain Climbers
• Leg Raises
• Pulsing Crunches