Welcome to
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Hello Lancers!
Let's follow this exercise program on a daily basis.
Find a comfortable area to exercise! Everyday, every other day or whatever you're comfortable with, but especially on gym days. First starting out only do what is comfortable with time and reps but you will get a nice workout after each session.
1. In a standing position, with your arms straight out, make circles forward. Every 10 seconds increase your arm speed and make larger circles. Continue for one minute. Then, do the same exercise but with you arms in a backward motion.
Let's follow this exercise program on a daily basis.
Find a comfortable area to exercise! Everyday, every other day or whatever you're comfortable with, but especially on gym days. First starting out only do what is comfortable with time and reps but you will get a nice workout after each session.
1. In a standing position, with your arms straight out, make circles forward. Every 10 seconds increase your arm speed and make larger circles. Continue for one minute. Then, do the same exercise but with you arms in a backward motion.
- 2. Jumping Jacks: 15-20
- 3. Planks- Lay flat on ground. Bring forearms up and lift knees and with legs straight out, tuck toes under feet. Keep back straight and hold for 10 seconds while breathing in and out and contracting abs. Rest 10 seconds and repeat 3 to 5 times. When you have progressed over time and are more comfortable you can increase the intervals to 15, 20 25 or 30 seconds with that 10 second rest in between.
- 4. Trunk twist: Put your feet together with your arms straight out. Twist slowly to the left and right. Continue for one minute.
- 5. Arms straight up in the air, lift up on your toes, then down. Repeat 10 times.
- 6. In a sitting position, stretch out with both arms together and touch your left foot. Then, stretch out with both arms together and touch your right foot. Stretch out with both arms in front of you and reach out to the middle of the floor. Repeat each stretch three times. DO NOT LUNGE OR BOUNCE.
- 7. Standing position- Arms straight out, then push for a count of `10 against an imaginary wall. Repeat with arms to the sides and push against imaginary side walls for a count of 10. Repeat with arms straight up in the air and hold up an imaginary roof for a count of 10. Repeat each step three times.
- 8. Sit-ups: Knees bent up with your feet flat on the floor arms to your side. You can have someone hold you feet down or put your feet under a couch. 10 to 15 reps.
- 9. Toe touches: In a standing position with you legs apart and knees straight, bring your right hand to your left foot, return to your hips, then bring your left hand to your right foot, return to hips. Repeat 12 times. Only reach as far as you can go, DON'T BOUNCE OR LUNGE.
- 10. Squats: set of 10. Arms straight out, bend down slowly and back up to a standing position.
- 11. Standing position- rotate your neck SLOWLY around forward, then side, then back, then other side. Repeat 3-5 times and the reverse rotation for another 3-5 times.
- Weather/Space Permitting: Walk/Jog/Run for 10-30 minutes or longer.
- Jump Rope: (If you do not have a jump rope, pretend you are jumping with one) 30 seconds-3 minutes
- 3
Excellence in education at St. Damian.
Extremely blessed to celebrate our Catholic faith with our children on a daily basis
Let's have a great year in P.E
ACTVITIES
- Softball
- Soccer
- Fitness tests (sit ups, shuttle run, 40 yard dash, 1/2 mile and 1 mile run, standing jump)
- Obstacle course
- Basketball
- Volleyball
- Tug of war
- Relay races
- Catch games (hand eye coordination)
- Scooter activities
- Floor hockey
Stay fit! Exercise and eat healthy. Fitness testing results will be posted throughout the school hallways during Catholic Schools Week.
