Physical Education Activities/Distance Learning

link to Special's Bingo

https://drive.google.com/file/d/15w3uhruQovRbVDIiii4Jyl7v7c1tIAHh/view


 Optional Workouts 


Workout 1

Suggested 15 Minute Workout

EMOM - (which stands for every minute on the minute)

Equipment Needed - jump rope, stopwatch, speaker (music)

  1. Burpee (between 6 - 10)
  2. Air Squats (between 15 - 20)
  3. Jump Rope (between 20 - 30)
  4. Plank (25 seconds)
  5. Sit-Ups (between 13- 15)
  6. Burpee (between 6 - 10)
  7. Air Squats (between 15 - 20) 
  8. Jump Rope (between 20 - 30)
  9. Plank (25 seconds)
  10. Sit - Ups (between 13 - 15)
  11. Burpee (between 6 - 10)
  12. Air Squats (between 15 - 20)
  13. Jump Rope (between 20 - 30)
  14. Plank (25 seconds)
  15. Sit-Ups (between 13- 15)

If you do not have a jump rope, perform jumping jacks instead.

Workout 2

14 Minute Time Cap
You'll need an actual deck of cards. 
Each card represents a movement. 

2-5 = number of burpees
6-9 = number of push ups
10 = number of sit ups 
Jacks = 11 shoulder taps 
Queen = 12 air squats
King = 13 lunges 
Ace = 14 jumping jacks

For example, if you select the 3 of Hearts you have to execute three burpees.  If you selected the Ace of Spades you have to perform 14 jumping jacks.  

Workout 3

20 jumping jacks - 1 burpee
19 jumping jacks - 2 burpees
18 jumping jacks - 3 burpees
17 jumping jacks - 4 burpees
16 jumping jacks - 5 burpees
15 jumping jacks - 6 burpees

14 sit ups - 7 shoulder taps
13 sit ups - 8 shoulder taps
12 sit ups - 9 shoulder taps
11 sit ups - 10 shoulder taps
10 sit ups - 11 shoulder taps
9 sit ups - 12 shoulder taps
8 sit ups - 13 shoulder taps

7 push ups - 14 air squats
6 push ups - 15 air squats
5 push ups - 16 air squats
4 push ups - 17 air squats

3 lunges - 18 second plank hold
2 lunges - 19 second plank hold
1 lunge - 20 second plank hold