Skip to main content
DistrictCampus
CAMPUS

Educational Websites

"COMBO WORKOUT" - FRONT to BACK LUNGE
Image that corresponds to
  1. FRONT LUNGE ‘To’ BACK LUNGE – Using your own body weight or your choice of hand weights, step forward, then backward and bend down. Begin with your right leg first, then alternate with your left leg. Complete 3 sets of 15 (3x15). *Click on the link ABOVE for the correct technique.         

 

**REST 30 SECONDS* >

**MAKE SURE you STRETCH your MUSCLES while they are WARM. Also, REFUEL MUSCLES with WATER and PROTEIN!! 

'COMBO WORKOUT" - STANDING SHOULDER OR MILITARY PRESS
Image that corresponds to 'COMBO WORKOUT
  1. STANDING SHOULDER PRESS – Placing a dumbbell or weight of your choice in each hand, take the weight and raise or ‘press,’ it above your head in a simultaneous manner. (3 sets of 10- 3x10)

*Click on the link below for the correct technique.

**REST 30 SECONDS**

(Shoulders), Triceps, and Biceps>

"COMBO WORKOUT" - AB, OBLIQUE, & BICYCLE CRUNCHES
Image that corresponds to
  1. ABDOMINAL CRUNCHES and OBLIQUE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weightsUsing the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques. (3 sets of 25- 3x25)

*Click on the link ABOVE for the correct technique to AB CRUNCHES.   

*Click on the link BELOW for the correct technique to OBLIQUE & BICYCLE CRUNCHES.

Video 2: Bicycle and Level 2 Bicycle https://www.youtube.com/watch?v=9FGilxCbdz8

Video 3: Oblique Crunch with Weights https://www.youtube.com/watch?v=gv3PL0Z2FPE

 

**REST 30 SECONDS**

Abdominal Wall, Inner Oblique, and Outer Oblique>

"COMBO WORKOUT" - WALL JUMPS
Image that corresponds to
  1. WALL JUMPS With hands placed above your head and standing tall, jump against the wall, reaching various points on the wall, according to workout intensity. Jump for at least 30 seconds before resting. Repeat 3 sets @30 seconds each set. (3x30 seconds)

*Click on the link ABOVE for the correct technique.

 

*REST 30 SECONDS*

  • <MUSCLES WORKED: QUADS, HAMSTRINGS, GLUTES, CALVES, TRICEPS, BICEPS, & DELTOIDS
"COMBO WORKOUT" - HAMMER CURLS
Image that corresponds to
  1. HAMMER CURLS Holding a Dumbbell or small weight of sorts in each hand, move your arms in an upward and downward motion, as if hammering a nail. This movement with intensely work your arms!     (3 sets of 25- 3x25)      *Click on the link ABOVE for the correct technique.

 

*REST 30 SECONDS* <MUSCLES WORKED: TRICEPS, BICEPS, & DELTOIDS

 

"COMBO WORKOUT" - WALL RUNS
Image that corresponds to
  1. WALL RUNS- Placing your hands against a wall surface, move your feet away from the wall causing your body to be at an angle. Then, “run in place,” for at least 30 seconds. (3 sets of 30 seconds- 3x30)                                                                                 *Click on the link below for the correct technique

 

*REST 30 SECONDS* <MUSCLES WORKED: QUADS, HAMS, GLUTES, & CALVES

"COMBO WORKOUT" - BURPEES
Image that corresponds to
  1. BURPEES – Jumping Jacks to Push-Ups back to Push-Ups! Most of you have performed Burpees so get back to it! For those who have not, please combine the Pushups and Jumping Jacks you have already done by adding the BURPEE TWIST! (3 sets of 15- 3x15)       *Click on the link below for the correct technique.

 

                              *REST 30 SECONDS*            <MUSCLES WORKED: ALL MUSCLE GROUPS          

"COMBO WORKOUT" - BENCH DIPS or CHAIR DIPS
Image that corresponds to
  1. BENCH or CHAIR DIPS – Locate a Bench, Chair or even a step. Facing away from the object, place your hands, palms down on the edge of the chair. Basically, you will be performing a backward pushup, but with complete focus on your Triceps. (3 sets of 25- 3x25)

*Click on the link ABOVE for the correct technique.

                                                                                         *REST 30 SECONDS*

++ TO INSIFY YOUR WORK OUT, PLACE A FULL WATER JUG ON YOUR LAP. ++

<MUSCLES WORKED: HEART, TRICEPS & GLUTES

"COMBO WORKOUT" - Jumping Jacks
Image that corresponds to
  1. JUMPING JACKS Personal effort is truly what it takes when executing a Jumping Jack. Sometimes the best ‘total body,’ exercise is the easiest one. However, that does not take away its validity. So, when performing a Jumping Jack, full out effort will help you reap all the benefits. (3 sets of 25- 3x25)

*Click on the link ABOVE for the correct technique.

 

*REST 30 SECONDS* <MUSCLES WORKED: HEART, BICEPS, DELTOIDS, LATS, QUADS, HAMSTRINGS and GLUTES.>

"COMBO WORKOUT" - Push-Ups and Wall Push-Ups
Image that corresponds to
  1. PUSHUPS! You may choose floor or standing pushups, either one but please give one of these some personal time & effort. To avoid pulling muscles, and being certain you focus on your arms, keep your back at an angle and do not drop your backside. (3 sets of 25- 3x25*Click on the link aove for the correct technique.

*REST 30 SECONDS*   ****MUSCLES WORKED: BICEPS, TRICEPS, AND LATS 

Strength Training - 'LOWER BODY' - Abs: Oblique Crunches
Image that corresponds to Strength Training - 'LOWER BODY' - Abs: Oblique Crunches
  1. ABS – OBLIQUE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weightsUsing the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques.

 

**REST 30 SECONDS**

          

Strength Training - "LOWER BODY" - Abs-Bicycle Crunch
Image that corresponds to Strength Training -
  1. ABDOMINAL BICYCLE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weightsUsing the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques.

          

Strength Training - "LOWER BODY" - Abdominal Crunches
Image that corresponds to Strength Training -
  1. ABDOMINAL CRUNCHES and OBLIQUE CRUNCHES w/ weight. Also, use Your Own Body Weight or Hand weightsUsing the resistance of your choice, laying completely on your back bring your back and legs up simultaneously, or move side to side with weights in hands. This exercise will increase the strength of your Abs and Obliques.

 

Strength Training - 'LOWER BODY' - Wall Sits to Figure 4 Wall Sits
Image that corresponds to Strength Training - 'LOWER BODY' - Wall Sits to Figure 4 Wall Sits
  1. WALL SITS to ‘Figure 4’ WALL SITS – Using your own body weight or choice of resistance, lean your back against the wall in a ‘seated position,’ using your legs and glutes as support. 3 sets of 30 seconds: (3x30 seconds). As you transition to the ‘Figure 4Wall Sit,’ you will simply add one leg crossed over the other. **Click on the link below to view the correct technique.  

 

**REST 30 SECONDS**

Strength Training - 'LOWER BODY' - Seated Calve Raises
Image that corresponds to Strength Training - 'LOWER BODY' - Seated Calve Raises

SEATED CALVE RAISES: Seated on a couch or chair, placing a ‘weight’ of sorts on your legs, place your feet flat on the floor and raise your feet to your tiptoes, then return to the starting position. Complete the same sets as above.

 

 

Strength Training - 'LOWER BODY' - Standing Calve Raises
Image that corresponds to Strength Training - 'LOWER BODY' - Standing Calve Raises
  1. CALVE RAISES (Choose Standing or Seated).

STANDING CALVES RAISES:  Standing with feet flat against the ground or on a raised surface such as a step, raise your calves by simply standing on your tiptoes. Repeat this movement consecutively for at least a count of 25, or until you feel a burn. Remember, to perform each in a slow, controlled movement. Complete 2-3 sets of 25. (2x25). *Click on the links below for the correct techniques.         

 

 


Strength Training - LOWER BODY - Front to Back Lunge
Image that corresponds to Strength Training - LOWER BODY - Front to Back Lunge
  1. FRONT LUNGE ‘To’ BACK LUNGE – Using your own body weight or your choice of hand weights, step forward, then backward and bend down. Begin with your right leg first, then alternate with your left leg. Complete 3 sets of 10 (3x10). *Click on the link below for the correct technique.         
Strength Training -
Image that corresponds to Strength Training -
  1. SQUATS – Using your own body weight, position your feet, ‘shoulder-width’ apart. Clasp your hands close to your chest or outward, as pictured below, squat down as though you are sitting, then immediately stand upright again, back to starting position. *Click on the link above for the correct technique.
Health and Fitness; EXERCISE & FOOD JOURNALS found under
Image that corresponds to Health and Fitness; EXERCISE & FOOD JOURNALS found under

1- This is a phenomenal site full of healthy eating tips! It helps you take a look into each food group seperately, detailing each and offering ideas of healthy food options!

2- Take a little time to explore this site and gear up on reasons we have been logging our Nutrional Intake this school year on our Food Journals as well as our Activities on our Exercise Logs!

3- Please go under “Documents on my “Teacher Page,” and downlaod a fillable Journal for your home use. If you prefer you can also print a copy of each and fill them in manually. 

Strength Training - UPPER BODY - Bent Over Dumbbell Flyes
Image that corresponds to Strength Training - UPPER BODY - Bent Over Dumbbell Flyes
  1. BENT OVER REVERSE DUMBBELL FLYES – Using the resistance of your choice, begin with your arms at your midsection, raising them up to shoulder height, and bringing them back to the starting point again. (2X10)                      **Rest 30 Seconds.**        
Strength Training - UPPER BODY - Alternating Dumbbell Curls
Image that corresponds to Strength Training - UPPER BODY - Alternating Dumbbell Curls
  1. ALTERNATING DUMBBELL CURLS – Using your choice of resistance, begin by placing elbows snugly against ribs and curl arm toward chest, then return to starting position. Repeat with the other arm. 2 sets of 10: (2x10). **Click on the link below to view the correct technique. *REST 30 SECONDS**
Strength Training - UPPER BODY - Dumbbell Shrugs
Image that corresponds to Strength Training - UPPER BODY - Dumbbell Shrugs

DUMBBELL SHRUGS – 5-8 lbs. Place a Dumbbell or ‘Can,’ one in each hand, pushing shoulders up, rotating in a full range of motion, then lowering shoulders. Complete 2 sets of 25. (2x25). *REST 30 SECONDS*

Strength Training - UPPER BODY - Shoulder Press
Image that corresponds to Strength Training - UPPER BODY - Shoulder Press

2 – SHOULDER PRESS (using resistance of your choice) - Taking the resistance of choice, push the object above your head, focusing on the use of your Deltoid Muscles (shoulders), then lower to starting position. Refer to the picture (above right) and also the above link to visualize proper technique. 

 2 sets of 8 (2x8).

FOCUS of MUSCLE ORIGIN: ‘Deltoid Muscles,’ better known as your shoulders 

*Rest 30 seconds*

 

Strength Training - UPPER BODY -
Image that corresponds to Strength Training - UPPER BODY -
  1. Triceps Kickback w/Dumbbells (5 lbs.), Skillet, or ‘Large Cans’ – Using your choice of resistance. Begin by tucking your elbow against ribcage pushing arm behind you, then return to starting position.  Right Arm = 2 sets of 8 (2x8), then Repeat with Left Arm. *Click on the link below for the correct technique.

 

 


Exercise and Physical Fitness
Image that corresponds to Exercise and Physical Fitness

This site offers alot of encouragement in relation to overall health and reducing your personal risk for chronic illness if oyu choose to exercise.

Included are:

  • Endurance and aerobic activities include activities such as brisk or fast walking, running, swimming and even riding your bike.
  • Strength Training inclues Lifting Weights or Resistance Training such as Free Weights or Machine Weights and even Resistance Bands, which are very economical and easily transportable,
  • Balance and Flexibity exercises includes various activities such as Yoga or personal balancing practices such as balancing on one leg.
Fitnessgram
Image that corresponds to Fitnessgram

This site is a great review of many health benefits, including our Health Related Fitness Compnents!

  • Aerobic Capacity -”Cardio Fitness/ Heart Health!”
  • Flexibility – “The range of motion of our muscles at our joints.” 
  • Muscular Strength – "The maximum force your muscles can exert in a single effort.”
  • Muscular Endurance. - "The ability to sustain and repeat muscular activity over time."

Laurie Farmer

Upcoming Events

Contact Laurie Farmer

Classroom Number:
Gym
School Phone:
(318)432-2100