Week 9 April 2

Location: Performing Arts

Instructor: Ms Farrel, Fitbit Coach

Type of Fitness: Muscular Endurance & Strength

Description of Warm up: Fitbit

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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