Health and Physical Education Teacher
6th, 7th, 8th Grade
perkinmb@pwcs.edu



Tuesday, April 14 Workout #1
Warm-up - High Knees x 20, Jumping Jacks x 2

  • Workout 

- 20 squats

- 30 crunches

- 10 push-ups

- 5 burpees

In a paragraph, please describe your experience and tell me how you would modify this for yourself. (Would you need to add more reps?) Please feel free to listen to your favorite music to keep you energized! Please email your response to me. Thanks!

Wednesday, April 15 Workout #2

  • Warm up 3 rounds (30 sec per exercise)

Jumping Jacks

Mountain Climbers

Crunches

Arm circles (front and Back)

4 rounds 

20 lunges

20 leg lifts

10 Push-ups (drop to knees if you need to)

30 sec Plank

20 Jump Squats

  • Tabata work out (20 sec on 10 sec rest for 8 rounds)
  • Step ups (use a stair in your house)

 

Friday, April 17 Workout #3  (Abs and Cardio)

  • Warm Up

5 minute jog (around house or on stairs in the house)

  • Work Out

30 Cunches

25 Sit ups

20 sec Plank

15 Scissor Kicks (both legs count as 1

10 bicycle crunches

5 V ups

  • Cardio  3 rounds

30 sec side to side line jumps

30 sec Front to Back line Jumps

20 Jumping Jacks

20 Squat jumps

1 minute high knees

Monday, April 20 Workout #4

  • 2 sets of…

            - 40 line-jumps (up and back)

            - 40line-jumps (side to side)

            - 40 Jumping Jacks

  • 2 sets of… 

            - 40 air squats

            - 50 sit ups

            - 15 push-ups (if you need to take a break then do so, but get to 15)

            - 10 burpees

  • 15 minutes

            - either jog around your house weather permitting or up and down your stairs
Wednesday, April 22 
Workout #5

  • 3 sets of… (30 sec per exercise)

            - plank

            - mountain climbers

            - wall sits

            - calf raises (start flat-footed and rise to your toes)

  • 4 sets of… 

            - 20 lunges

            - 20 air squats

            - 10push-ups(modify if needed)

            - 30 sit-ups

            - 20 jumping jacks

  • Tabata work-out – create one on your own. (4 activities for 20 seconds each with 10 seconds of rest between activities)

Friday, April 24 Workout #6

  • 5 minutes

            - jog (around your house or on stairs in the house)

  • 4 sets of…

            - 30Cunches

            - 25 Sit ups

            - 20 sec Plank

            - 15 Scissor Kicks (both legs count as 1

            - 10bicycle crunches

            - 5 V ups

  • 10 minutes

            - jog (around your house or on stairs in the house)

Monday, April 27 Workout #7

2 sets of…

  • 20 squat jumps
  • 20 jumping jacks
  • 20 linejumps (side to side)

2 sets of…

  • 10 plank jacks
  • 25sit ups
  • 15 push-ups (if you need to take a break then do so, but get to 15)
  • 10 burpees

15 minutes

  • either jog around your house weather permitting or up and down your stairs

 Wednesday, April 29 Workout #8

3 sets of… (30 sec per exercise)

  • plank
  • mountainclimbers
  • wall sits
  • calf raises (start flat-footed and rise to your toes)

3sets of…

  • 10lunges
  • 20 air squats
  • 10 push-ups (modify if needed)
  • 30sit-ups
  • 20 jumping jacks

Tabata work-out– create one on your own. (4 activities for 20 seconds each with 10 seconds of rest between activities)

Friday, May 1 Workout #9

5 minutes

  • jog (aroundyourhouse or on stairs in the house)

3sets of…

  • 20 Crunches
  • 25 Sit ups
  • 20 sec Plank
  • 15 Scissor Kicks (both legs count as 1 )
  • 10 bicycle crunches
  • 6 inches (hold for 10 seconds each set)

10 minutes

  • jog (around your house or on stairs in the house

Monday, May 4 Workout #10

 

Warm up

3 rounds

  • 10 Push ups
  • 10 squats
  • 10 jumping jacks
  • 10 sit ups

 

6 minute AMRAP (As Many Reps APossible):Do these three activities as many times as you can in 6 minutes

  • 20 alternating shoulder taps (pushup position, touching your opposite shoulder)
  • 10 leg lifts
  • burpees

 

3 rounds

  • 10 v-ups
  • 7- 5 second pushups (count to 5 while gradually going down, once you get to 5 explode back up)
  • 20 squat jumps
  • 1 minute plank

 

10 minute cardio cool down (jog, stairs, bike, etc- just keep your body moving for 10 minutes)

 

 

Wednesday, May 6 Workout #11

 

Warm up

  • 40 jumping Jacks
  • 40 high knees
  • 40 mountain climbers
  • 1 minute jog in place

 

1 time through

  • 5 minute jog or up and down stairs
  • 50 air squats
  • 45 crunches
  • 40 walking lunges (each leg counts as 1)
  • 35 star jumps
  • 30 side lunges
  • 25 push ups
  • 20 step ups 
  • 15 v-ups
  • 10 burpees
  • 5 minute jog or stairs (for the advanced do it a second time)

 

Friday, May 8 Workout #12

 

Warm Up

3 rounds

  • 20 high knees
  • 20 butt kickers
  • 20 jumping jacks
  • 20 air squats

 

Burpees

  • 3 sets 
  • 10 reps
  • 30 sec break in between sets

 

Standing long jumps

  • 3 sets
  • 10 reps
  • 30 sec break between sets

 

Inchworm to push up (google if you don’t remember)

  • 3 sets
  • 8 reps 
  • 30 sec rest

 

TABATA (20 seconds working, 10 seconds resting)

  • 8 rounds (4 minutes total)
  • Planks

Monday, May 11 Workout #13
2 sets of…

            - 40 line-jumps (up and back)

            - 40line-jumps (side to side)

            - 40 Jumping Jacks
2 sets of… 

            - 50 air squats

            - 50 sit ups

            - 30 push-ups

            - 10 burpees

20 minutes

            - either jog around your house weather permitting or up and down your stairs

Wednesday, May 13 Workout #14

4 sets of… (30 sec per exercise)

            - plank

            - mountain climbers<