Physical Education (PE) Lessons to do one Activity Per Day
Activity #1 Grades 1-5
Homebase Warm-Up: All stretches are held for 10-12 seconds , all students have done this warm-up each class all year
25 Jumping Jacks
Shoulder stretch
Triceps
Side stretch
Lunges
Hamstrings
Groin or the butterfly stretch
Gluteal or one leg over the other “hug the knee”
Activity #2 Grades 1-2
Go Noodle Maximo : choose
" The Maxerana" or
"Chicken dance "
Cha Cha Slide
Activity #2 Grades 3-5
Go Noodle Fresh Start : choose or both. (Videos listed below w/ others)
"Wake Up" or
"Pump it up"
Activity # 3 Grades 1-5
Run, Jog, Walk for 10- 15 minutes
Dance to favorite Music 15 minutes
Play or practice ball sports 15 minutes (soccer/ basketball- dribble/ shoot,
baseball/softball- throw and catch skills, volleyball skills)
Workout Videos:
https://www.youtube.com/watch?v=dhCM0C6GnrY (Full body 25 min)
https://www.youtube.com/watch?v=L_A_HjHZxfI (Full body 16 min)
https://www.youtube.com/watch?v=ALrdpsWYoJs (Fresh Start - Wake up)
https://www.youtube.com/watch?v=Z5VMThf0sM4 (1st and 2nd grade)
https://www.youtube.com/watch?v=d3LPrhI0v-w (5 minute workout all ages)
https://www.youtube.com/watch?v=lc1Ag9m7XQo (30 min high intensity)
https://www.youtube.com/watch?v=X655B4ISakg (25 min Yoga)
https://www.youtube.com/watch?v=CY29f_eXIYc (23 min Yoga)
https://www.youtube.com/watch?v=5if4cjO5nxo (13 min cardio)
https://www.youtube.com/watch?v=etYhiq9hM8A&t=189s ( Fresh Start- Pump it up)
Equipment to use at home (optional to buy):
Jump Rope
Swiss ball
Exercise bands
Playing Cards* see workout below
FREE Applications on your phone or tablet:
7 minute workout
SWORKIT Home workout - No Equipment
Yoga for kids and Family fitness
Kids Fitness
10 Full Body Exercises
Playing Card Workout:
1. Select Your Workout Focus
If you want to do a cardio-based full-body routine, you need to choose exercises designed to raise your heart rate, like jumping jacks. If you want to focus on strength training, you need to choose resistance-based exercises, like dumbbell chest press. If you want a mix of both, you need to select a combination of exercises that can do both, like squat presses, burpees, lunge curls, or spider push-ups.1
2. Select Just Four Exercises
Choose four exercises aligned with your workout focus. Here are some suggested exercises, grouped into workouts based on workout focus:
Full-body workout: Squats, push-ups, jumping jacks, and sit-ups
Lower-body workout: Squats, lunges, bridges, and weighted deadlifts
Upper-body workout: Push-ups, bent-over rows, shoulder press, and triceps dips
Core workout: Sit-ups, leg lifts, wood chops, and oblique twists
Cardio workout: Jumping jacks, high knees, mountain climbers, and burpees
3. Assign Each Exercise to a Suit in the Deck
Simply assign each of your four exercises to one of the suits of cards. For instance, if you're doing the full-body workout suggested above, you might pair the exercises with the card suits as follows:
Squats = Diamonds
Push-ups = Hearts
Jumping Jacks = Spades
Sit-ups = Clubs
To help you remember which exercise is associated with which suit, write it down on a piece of paper to keep next to your deck of cards. This way you can double-check which exercise you're supposed to perform when you pull a particular card from the deck.
4. Know Your Numbers
When working out with playing cards, the number on the card is representative of the number of reps you'll perform. For instance, a two card represents two repetitions. It's fairly straight forward.
Except, this gets tricky with face cards, like jacks, queens, kings, and aces.
For face cards, you have a couple options. First, you could choose to assign each face card the equivalent of 10 repetitions, so no matter which face card you draw, you always perform the same number of reps. As an alternative, you could assign each face card a different number of repetitions. For instance, jacks might represent 11 reps, queens 12 reps, and kings 13 reps.
In either scenario, decide what to do with aces. You can treat them as a face card, assigning them the equivalent of 10 or more repetitions, or you can treat them as a one, assigning them a single repetition.
In a nutshell, the number or number equivalent of the card you draw from the deck is the number of reps you'll perform.
Ace = 1 rep, 10 or 14 reps, player's choice
2 = 2 reps
3 = 3 reps
4 = 4 reps
5 = 5 reps
6 = 6 reps
7 = 7 reps
8 = 8 reps
9 = 9 reps
10 = 10 reps
Jack = 10 or 11 reps, player's choice
Queen = 10 or 12 reps, player's choice
King = 10 or 13 reps, player's choice
As an example, using the total body workout detailed above, if you pull a 10 of hearts from the deck, you'd do 10 push-ups. If you pull a six of spades from the deck, you'd do six jumping jacks.
5. Choose a Time Limit
Now that you're ready to go you need to decide how long you're going to exercise. It's a good idea to do each series of four exercises for at least 5 to 10 minutes. If you want to exercise longer, give yourself a brief water break, switch up your exercises, and continue.
For instance, if you do a full-body workout for the first 10 minutes, when you're done, assign new exercises to each card suit, and do a lower body workout for five minutes, then an upper body workout for five minutes, for a total of a 20-minute total-body routine.
6. Start Your Workout
All that's left is to get to work! Set a timer or keep an eye on the clock. Shuffle your cards and pull the first card from the deck. Perform the designated exercise for the assigned number of repetitions, then immediately pull another card from the deck. Continue drawing cards and performing exercises until your time expires. Just like that, you've planned and implemented your own workout routine using nothing but a deck of cards!
Don't be afraid to get creative and add your own rules or twists. For instance, if you draw the same suit three times in a row, you could add a challenge, like holding a 60-second plank before progressing to the next card. You could also turn it into a partner workout by using two decks of cards. The first person to make it all the way through his or her deck of cards has to make the other person dinner.