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    Ideas & Workout Recommendations (May 26 - May 29)

    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Tuesday 5/26 - Get outside today and go for a nice walk if you can and/or play the many recommended games/activities presented to you since we began online learning. Don't forget your dynamic stretching and end your day with a mindfulness activity.
      • Wednesday 5/27- Try to get outside again today and go for a nice walk if you can and/or play the many recommended games/activities presented to you since we began online learning. Don't forget your dynamic stretching and end your day with a mindfulness activity.
      • Thursday 5/28 - Enjoy being outdoors today and go for a nice walk if you can and/or play the many recommended games/activities presented to you since we began online learning. Don't forget your dynamic stretching and end your day with a mindfulness activity.
      • Friday 5/29 - Today is Virtual Field Day! Enjoy the games and have fun! Students who are not participating can choose a workout from Gold's Gym Anywhere workouts 

    Ideas & Workout Recommendations (May 18 - May 22)

    Ideas & Workout Recommendations (May 11 - May 15)

    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 5/11 - Today you will have an opportunity to play Charades while incorporating some physical activity and movement. This form of exercise Charades has various options to choose from such as Crazy 8 Emoji Dance Charades, Letter Charades, Word Charades, Animal Charades, Sports Charades, and Movie Charades. So have fun and don't forget your dynamic stretching and end your day with a mindfulness activity.
      • Tuesday 5/12 - Get outside today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity. 
        • Outdoor ideas for families - these will vary depending if you have the equipment available at your home:
          • Create different types of races and challenge family members
          • Wiffle ball game and/or homerun derby
          • Basketball foul shot and/or 3 point shooting competition
          • Soccer dribble and/or juggle competition
          • Jump roping
          • Have a catch with a family member
          • Help your family members with some outdoor spring cleaning and/or yardwork
        • Enjoy a Planet Fitness workout: Kid Explorer and the Wheel of Fitness
        • You can also check out Gold's Gym Anywhere workouts if you prefer that option
        • Mindfulness relaxation activity - Choose a Guided Meditation
      • Wednesday 5/13 - Once again get outside today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity.
        • Outdoor ideas for families - these will vary depending if you have the equipment available at your home:
          • Create an outdoor fitness obstacle course
          • Build a fort
          • Create different types of races and challenge family members
          • Wiffle ball game and/or homerun derby
          • Basketball game of HORSE and/or around the world
          • Soccer dribble and/or juggle competition
          • Volleyball keep it up
          • Have a catch with a family member
        • Enjoy a Planet Fitness workout: High Energy Tabata
        • You can also check out Gold's Gym Anywhere workouts if you prefer that option
        • Mindfulness relaxation activity - Choose a Guided Meditation
      • Thursday 5/14 - Another day to get outside for a walk and/or play the many recommended games/activities presented to you since we began online learning. Don't forget your dynamic stretching and end your day with a mindfulness activity.
        • Indoor/Outdoor basic full body workout option: Complete 3 rounds of the following workout with 1 minute rest between exercises. 
          • 30 Jumping Jacks
          • 10 Lunges (each leg)
          • 1 minute Plank
          • 20 Squats
          • 10 Burpees
          • 20 Sit-ups
          • 10 Push-ups
        • Planet Fitness workout option: Simon Says
        • Mindfulness relaxation activity: Flow - On and Off
      • Friday 5/15 - Enjoy this amazing weather and once again get outside for a walk and/or play the many recommended games/activities presented to you since we began online learning. Don't forget your dynamic stretching and end your day with a mindfulness activity.

    Ideas & Workout Recommendations (May 4 - May 8)

    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 5/4 - Get outside today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity.
        • Outdoor options:
          • Outdoor walk, jog, and/or run
          • Play your favorite physical education activity with your family
          • Enjoy an outdoor yard game such as Kan Jam, Ladderball, Cornhole, and/or Wiffle ball
          • Juggle, volley, and/or have a catch
          • Build an obstacle course
          • Play your favorite sport and work on a skill such as shooting, passing and/or dribbling
        • You can also enjoy a Planet Fitness workout if you prefer that option: Full body circuit workout
        • Mindfulness relaxation activity - Choose a Guided Meditation
      • Tuesday 5/5 - Once again get outside today and go for a walk if you can and/or perform some of the outdoor activity options posted yesterday. I am also posting some ZUMBA video recommendations that you could dance to outside! Don't forget your dynamic stretching and end your day with a mindfulness activity.
      • Wednesday 5/6 - Get some exercise by utilizing NFL Play 60 workouts. Don't forget your dynamic stretching and end your day with a mindfulness activity.
      • Thursday 5/7 - Get outside today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity.
        • Outdoor game recommendations - 2 different type of outdoor games you can play with family members are called Soccer Croquet and Be Happy Bean Bag. Equipment for each activity can be modified to suit your needs - this means you do not need to use a soccer ball (any ball you can kick will do) or have bean bags (you can create a sock ball). Click on the links below for rules/directions associated with Soccer Croquet and Be Happy Bean Bag:
        • Click here for GoNoodle Indoor Recess dance/workout routine #4
        • Mindfulness relaxation activity - Rest Well
      • Friday 5/8 - Get your mind and body ready for the weekend by enjoying some yoga. Get your heart rate up a little by also incorporating your dynamic stretching routine and adding a moderate pace to your daily walk before it starts raining! Enjoy your weekend! 

    Ideas & Workout Recommendations (April 27 - May 1)

    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 4/27 - Complete 3 rounds of the following workout with 1 minute rest between exercises. Don't forget to complete your dynamic stretching and cool down with a mindfulness activity.
        • Workout:
          • 10 Burpees
          • 1 minute - Mountain Climbers
          • 30 Jumping Jacks
          • 20 Side Lunges (10 each side)
          • 10 Push-ups
          • 10 Air Squats
          • 1 minute - Crunches
        • You can also enjoy a Planet Fitness Camping Themed workout if you prefer that option: Camping Themed workout
        • Mindfulness relaxation activity - Choose a Guided Meditation
      • Tuesday 4/28 - Get outside today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity.
      • Wednesday 4/29 - Today you will be given the resources to create your very own dance party! I am also posting a few short GoNoodle dance workouts/videos you can follow and move to. Don't forget to stretch before you dance and maybe cool down with a mindfulness activity.
      • Thursday 4/30 - Enjoy an indoor workout during this rainy day (options/recommendations below). Don't forget to stretch before being active and cool down with a mindfulness activity.
      • Friday 5/1 - It is another rainy day so today would be a great day to try out ZUMBA. This is an awesome way to get moving and hit your fitness goals for today. Don't forget to stretch before exercise and cool down with a mindfulness activity.

    Ideas & Workout Recommendations (April 20 - April 24)

    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 4/20 - Get outside today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity.
        • Outdoor ideas with family members - these will vary depending if you have the equipment available at your home:
          • Create an outdoor fitness obstacle course
          • Build a fort
          • Create different types of races and challenge family members
          • Wiffle ball game and/or homerun derby
          • Basketball game of HORSE and/or around the world
          • Soccer dribble and/or juggle competition
          • Volleyball keep it up
          • Have a catch with a family member
        • Mindfulness relaxation activity - Choose a Guided Meditation
        • You can also check out Gold's Gym Anywhere workouts if you prefer that option
      • Tuesday 4/21 - Today is an opportunity to learn a new form of workout called Tabata. These exercises are completed in short quick intervals to maximize effectiveness. OPEN PE has designed Tabata routines you can use at home and even created a Handwashing Tabata Routine that can be posted near your sink to maximize the health benefits/practices of washing your hands and exercising. You can always play music when you perform a traditional Tabata routine and remember to move safely! Don't forget to stretch before any activity and cool down with a nice walk and/or utilizing a relaxing mindfulness activity.
      • Wednesday 4/22 - Today is dance party Wednesday! I am posting a bunch of short GoNoodle dance workouts/videos you can follow and move to. Don't forget to stretch before you dance and maybe cool down with a nice walk and/or mindfulness activity.
      • Thursday 4/23 - Tabata exercises were introduced on Tuesday and today you will have an opportunity to create your own Tabata Routine. Remember to have enough space to move safely and you can even incorporate the Handwashing Tabata Routine into your creation. Don't forget to stretch before any activity and cool down with a nice walk and/or utilizing a relaxing mindfulness activity.
      • Friday 4/24 - Get ready for the weekend by enjoying some relaxing yoga! Get your heart rate up a little by also incorporating your dynamic stretching routine - enjoy your weekend! 

    Ideas & Workout Recommendations (April 13 - April 17)

    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 4/13 - Learn to juggle while you are stuck indoors today due to the heavy rain and wind. You can also get your heart rate up by dancing to your favorite music and/or following many dance videos provided by GoNoodle. Don't forget to stretch before exercise and maybe cool down with a relaxing mindfulness activity. 
      • Tuesday 4/14 - Complete 3 rounds of the following workout with 1 minute rest between exercises. Don't forget to complete your dynamic stretching and cool down with a nice walk and/or mindfulness activity. 
      • Wednesday 4/15 - Continue working on your juggling skills by challenging yourself to more advanced levels. You can also get your heart rate up by dancing to your favorite music and/or following many dance videos provided by GoNoodle. Don't forget to stretch before the activity and cool down with a nice walk and/or utilizing a relaxing mindfulness activity.
      • Thursday 4/16 - Today I am posting various options you can perform with family members to stay active. Don't forget to complete your dynamic stretching and cool down with a nice walk and/or mindfulness activity. 
        • Basic Full Body Workout - Complete 3 rounds of the following workout with 1 minute rest between exercises:
          • 20 Sit-ups
          • 10 Push-ups
          • 20 Side Leg Raises
          • 10 Supermen
          • 10 Bridges
        • Deck of Fitness - This would be a fun way to create friendly competition by using cards to determine what exercises to do. Don't forget to incorporate your favorite music while playing! You would need a deck of cards to play and can modify some of the rules if needed. Click on the following: Deck of Fitness Game
        • Slam Ball - An easy game to play that focuses on lateral agility and catching. All you need is a small ball and some form of boundary such as a hula hoop (you can always use tape). Click on the following: Slam Ball Game 
        • Mindfulness relaxation activity - Choose a Guided Meditation
      • Friday 4/17 - Get your mind and body ready for the weekend by enjoying some yoga! Get your heart rate up a little by also incorporating your dynamic stretching routine and adding a moderate pace to your daily walk. Enjoy your weekend! 

    Ideas & Workout Recommendations (April 6 - April 10)

    There will be no Physical Activity Log for this week. This is a reminder to please submit your Physical Activity Logs for weeks 1-2 (March 16 – March 27) and week 3 (March 30 – April 3) if you have not done so already. The logs can now be accessed and completed in Google Classroom.

    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 4/6 - Enjoy the beautiful weather by being outside and going for a walk! You can also pick from the many different outdoor activities I have posted on previous days. Don't forget to end your day with a mindfulness activity.
      • Tuesday 4/7 - Get outside again today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity. 
        • Outdoor ideas for families - these will vary depending if you have the equipment available at your home:
          • Create different types of races and challenge family members
          • Wiffle ball game and/or homerun derby
          • Basketball foul shot and/or 3 point shooting competition
          • Soccer dribble and/or juggle competition
          • Have a catch with a family member
          • Help your family members with some outdoor spring cleaning and/or yardwork
        • Mindfulness relaxation activity - OPEN Sun Salutation (try activity card #4)
      • Wednesday 4/8 - Enjoy dancing while listening to your favorite music and/or follow many dance videos provided by GoNoodle. Don't forget to stretch before the activity and maybe cool down with a nice walk and/or utilizing a relaxing mindfulness activity. 
      • Thursday 4/9 - Get active by choosing an activity or two listed below. Don't forget to stretch before the activity and maybe cool down with a nice walk and/or utilizing a relaxing mindfulness activity. 
      • Friday 4/10 - Head into the weekend by enjoying some yoga! Get your heart rate up a little by also incorporating your dynamic stretching routine and dancing to your favorite music. Enjoy your weekend! 

    Physical Activity Log for this week (March 30 - April 3) *Log can now be accessed on Google Classroom

    You can use the following physical activity log (Click here for physical activity log) to help you complete and track your progress for this week (March 30 - April 3). When you finish your log please email it to me. You can be creative when completing your log! If you prefer, break your activities up throughout the day and try to complete 60 minutes of physical activity each day. Stay safe and please don't hesitate to reach out to me through email if you have any questions.

    April DEAM Calendar (link below)

    Fun activities you can do each day to help you reach your daily 60 minutes of physical activity goal. These activities can be used towards your Physical Activity Log! Please remember to always get adult permission before doing any activity.

    April DEAM Calendar

    Ideas & Workout Recommendations (March 30 - April 3)

    • You can use towards your Physical Activity Log for this week *Log can now be accessed on Google Classroom
    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 3/30 - Have fun and dance while listening to your favorite music and/or follow many dance videos provided by GoNoodle. You can also be creative by making your own dance and sharing it with someone else to try. Don't forget to stretch before the activity and maybe cool down with a nice walk and/or utilizing a relaxing mindfulness activity. 
      • Tuesday 3/31 - The following workout focuses on cardiovascular endurance and muscular strength. Don't forget to complete your dynamic stretching and cool down with a nice walk and/or mindfulness activity. 
        • Check out the following Brain Bites videos reviewing cardiovascular endurance and muscular strength:
        • Complete 3 rounds of the following workout with 1 minute rest between exercises:
          • 10 Burpees
          • 1 minute - Mountain Climbers
          • 30 Jumping Jacks
          • 20 Side Lunges (10 each side)
          • 10 Push-ups
          • 10 Air Squats
          • 1 minute - Crunches
        • Mindfulness relaxation activity - Mindfulness Breathing exercise
        • You can also check out Gold's Gym Anywhere workouts if you prefer that option
      • Wednesday 4/1 - Get outside today and go for a nice walk if you can and/or perform some outdoor activities. Don't forget your dynamic stretching and end your day with a mindfulness activity.
        • Outdoor ideas - these will vary depending if you have the equipment available at your home:
          • Create an outdoor fitness obstacle course
          • Create different types of races and challenge family members
          • Play a sport outside with your family:
            • Basketball challenge - make 68 jump shots (equal to the amount of teams in the NCAA college basketball tournament)
            • Baseball/Softball challenge - family Wiffle ball homerun derby
            • Volleyball bumping challenge - play keep it up with a family member - what is your record?
            • Soccer juggling challenge - what is your record?
          • Have a catch with a family member
          • Jump rope - OPEN Jump Rope workouts you can do at home
        • Mindfulness relaxation activity - OPEN Sun Salutation (try activity card #1)
      • Thursday 4/2 - The following workout focuses on muscular endurance and flexibility. Don't forget to complete your dynamic stretching and cool down with a nice walk and/or mindfulness activity. 
        • Check out the following Brain Bites videos reviewing fitness and flexibility:
        • Complete 3 rounds of the following workout with 1 minute rest between exercises:
          • 1 minute - Plank Jacks 
          • 1 minute - Mountain Climbers
          • 1 minute - Curl-ups
          • 30 seconds - Plank Positon
        • Complete 2 rounds of the following workout with 15 seconds rest between exercises:
          • 30 seconds - Shoulder Stretch (15 seconds each arm)
          • 30 seconds - Cross Leg Stretch (15 seconds then switch)
          • 30 seconds - Chest Raises
          • 30 seconds - Figure 4 Stretch (15 seconds each leg)
        • Mindfulness relaxation activity - OPEN Sun Salutation (try activity card #2)
        • You can also check out Gold's Gym Anywhere workouts if you prefer that option
      • Friday 4/3 - Head into the weekend by enjoying some yoga! Get your heart rate up a little by also incorporating your dynamic stretching routine and dancing to your favorite music. Enjoy your weekend! 

    Ideas & Workout Recommendations (March 23 - 27)

    • You can use towards your daily 2-Week Physical Activity Log (March 16 - 27) *Log can now be accessed on Google Classroom
    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 3/23 - Get your heart rate up by creating your own 30 minute at home dance party and/or performing your favorite fitness workout video. Do not forget to stretch before you rock out and have fun! You can also get a workout in today by shoveling since it is snowing - enjoy the snow! 
      • Tuesday 3/24 - Today I am posting various options you can perform at home to stay active and even practice mindfulness - see below:
        • Basic Full Body Workout - Complete 3 rounds of the following workout with 1 minute rest between exercises:
          • 20 Sit-ups
          • 10 Push-ups
          • 20 Side Leg Raises
          • 10 Supermen
          • 10 Bridges
        • Fitness UNO - This would be a fun way to add some physical activity to the game UNO. You would need the game of UNO to play and can modify some of the rules if needed. Click on the following: Fitness UNO Rules & Fitness UNO Chart
        • Jump RopingOPEN Jump Rope workouts you can do at home
        • It is important to start practicing mindfulness by finding a few minutes each day to relax and enjoy a moment to yourself - start here by checking out the following 5 minute guided meditation.
        • Don't forget to stretch and go for a nice walk today! 
      • Wednesday 3/25 - Get moving today by enjoying some cardio! Don't forget to do some static stretching and take a few minutes for a mindfulness based activity. You can even once again play Fitness UNO and/or perform the jump roping workouts from yesterday.
      • Thursday 3/26 - Be active today by completing a few different physical activity tasks and/or challenges. Don't forget to cap everything off with a nice relaxing mindfulness activity.
      • Friday 3/27 - Gold's Gym has put online many different types of workouts you can do from home. Check out their webpage and complete a workout or two. This is a great opportunity to try something different and an option you can always use to stay fit during this time. Don't forget to do your dynamic stretching before working out and cool off with a mindfulness activity as well as a nice walk outside - enjoy the sun!

    Ideas & Workout Recommendations (March 16 - 20)

    • You can use towards your daily 2-Week Physical Activity Log (March 16 - 27) *Log can now be accessed on Google Classroom
    • Dynamic stretching - Perform every day (same as our in class dynamic stretching)
      • High knee walk, leg back walk, Frankenstein's, high knee jog, back kick jog, karaoke, gallop, and bird skip
    • Daily workouts
      • Monday 3/16 - Perform each of the following exercises for 30 seconds with 15 seconds rest. Try to complete 4 rounds of all exercises. You should also complete an outdoor walk or a form of cardio for at least 20 minutes.
        • Squat jumps 
        • Plank 
        • Flutter Kicks 
        • Shoulder Taps
        • Mountain Climbers
      • Tuesday 3/17 - Perform each of the following exercises for 30 seconds with 15 seconds rest. Try to complete 4 rounds of all exercises. You should also complete an outdoor walk or a form of cardio for at least 20 minutes.
        • Lunges
        • Leg Lifts
        • Jumping Jacks
        • Pushups
        • Crunches
        • Sitting Twists
      • Wednesday 3/18 - Perform each of the following exercises for 45 seconds with 15 seconds of rest. Try to complete 4 rounds of all the exercises. You should also complete an outdoor walk or a form of cardio for at least 20 minutes.
        • Squats
        • Burpees
        • Walking Planks
        • Star Jumps
        • Jogging in place
      • Thursday 3/19 - Today switch it up and do some yoga & static stretching! You should also complete an outdoor walk or a form of cardio for at least 20 minutes.
      • Friday 3/20 - Complete 3 rounds of the following workout with 1 minute rest between exercises. Don't forget to stretch and go for a nice walk today! 
        • 10 Squat Jumps
        • 30 Jumping Jacks
        • 10 Lunges (each leg)
        • 1 minute Plank
        • 20 Squats
        • 10 Burpees
        • 20 Sit-ups
        • 10 Push-ups

    March DEAM Calendar (link below)

    Fun activities you can do each day to help you reach your daily 60 minutes of physical activity goal. These activities can be used towards your Physical Activity Log! Please remember to always get adult permission before doing any activity.

    March DEAM Calendar

    Physical Activity Log - March 16, 2020

    During the next few weeks as you’re home, please access the following 2-Week Physical Activity Log (available below) which will help you complete and track 60 minutes of physical activity each day to maintain a healthy lifestyle. You can also create your own log if you prefer to take that route. Note: this same log is being used in my physical education classes.

    2-Week Physical Activity Log (March 16 - 27) *Log can now be accessed on Google Classroom

    Start logging your activity on March 17, 2020. You can be creative! If you prefer, break your activities up throughout the day to equate to 60 minutes. There are also some additional activities and ideas available on this website (OPENPhysEd.org) if you want to try something new. For example, you can substitute jump roping in place of dance (just note this in your log if you decide to do this).

    Don’t hesitate to reach out to me through email if you have any questions.

    Sincerely,
    Mr. Monroe