Week 8 26th March

Location: Performing Arts, Gym

Instructor Ms Farrel, Fitbit Coach

Lesson Focus: Cardiovascular and Muscular Endurance

Description of Warm-up: Muscular Endurance

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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