All Hands on Deck

In this video, the teacher and students will be involved in a moderate cardio activity called All Hands on Deck. In this activity break, you will performing stationary exercises such as lunges, squats, jumping jacks, and mountain climbers. This activity lasts for about 6 minutes and can be followed by a 1 to 2 minute cool down activity break.

 

Balance

Students will be able to balance on different body parts.

Basic Upper/Lower Body Movements & Cool down

In this video, the teacher and students will be involved in light cardio movement for the beginning of the activity then transitions into basic upper/lower body movements and ending with stretching and breathing techniques for a calm cool down. This is a great activity for a short 5-10 minute break to get the students refocused. This activity lasts for 8 minutes. Enjoy!

Body Shapes

Students will be able to identify the letters of the alphabet and manipulate their bodies into these shapes.

Activity Flow:

  • Warm up- Students will take out their imaginary jump rope and jump for 20 seconds behind their desk.
  • Cool Down- Students will stand behind their desk and complete different stretches. 1. "Skyscraper- Reach up to the sky with both hands" 2."Blowing in the wind"- Make your body as light as you can and make believe you are a piece of grass blowing in the wind. 3. "Petting Dog/Cat"- Stretch down and make believe you are petting your dog or cat with both hands, try not to bend your knees.

Calf Raises & Weights

Activity Flow:

  • Jog in place for a warm up.
  • Calf raises- up and down on toes (slowly)
  • Imagine you’re holding weights in each hand. 

                      1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

                      2. Arms up and stretch out away from body, bring hands up and down from your waist.

  • Stretch

Calf Raises, Jumping Jacks & Weights

Activity Flow:

  • Jog in place for a warm up.
  • Calf raises- up and down on toes (slowly)
  • Imaginary jump rope
  • Imagine you’re holding weights in each hand. 

                   1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

  • Stretch

Cardio Movement

In this video, the teacher and the students will be demonstrating a moderate cardio movement activity break. This video includes a warm up, cardio movement and then a cool down. It includes music, however, if you have your own music you'd like to include over the video and mimic the movements, that works just as well. This video is about 10 minutes.

Chair Exercise

Activity Flow
Warm Up/ Cool Down:  Sitting in chairs perform shoulder shrugs up and down, forward, backward, cross arm stretches, modified butterfly stretch, hip flexor stretch.

 

Chair Workout: Core

Students will participate in a chair workout with a series of exercises targeting the core.

Activity Flow:

Warm up:
Seated helicopters: Arms straight out to the side to and rotate side to side
 
Exercises:
Bicycle: Slide to edge of chair, hold back of chair, lift feet, and pedal (with speed changes)
Leg hold: Hold legs straight out for 30 seconds
In & outs: Slide to edge of chair, hold feet straight out, bring knees to chest, repeat
Knees to elbows: Right knee to left elbow, left knee to right elbow
Incline plank: Face chair, push up position, straight line from head to toes, hold for 60 seconds
Mountain Climbers: Face chair, push up position, alternate knees towards chest
 
Cool down:
Side bends: Lift arm up, lean to side, switch
 
 

Chair Workout: Lower Body

Students will participate in a chair workout with a series of exercises targeting the lower body.

Activity Flow

Warm up: 
Walk and jog in chair lifting knees and pumping arms
 
Exercises:
Leg lift: Slide to back of chair, sit up tall, heels straight out, lift legs up, lower legs
Stand up & down: Slide to edge of chair, stand up, sit down
Lateral leg raise: Stand on side of chair, hand on chair, hand on waist, raise and lower leg
Glute leg lift: Face back of chair, lift leg straight up
In & outs: Face chair, knee to chest, extend out
 
Cool down:
Toe touch: Feet together, touch toes
Calf stretch: Cross one foot over the other, stretch down.
 
 

Chair Workout: Upper Body

Students will participate in a chair workout with a series of exercises targeting the upper body, specifically arms.
 
Activity Flow:
Warm-up:
Arm circles forward ? smaller ? faster ? bigger ? slower
Arm circles backward ? slower ? smaller ? faster ? bigger
 
Exercises:
Biceps curl: arms at side, palms facing away, pretend to hold weights, curl arms up
Front & lateral raise: Arms at side, palms facing towards you, pretend to hold weights, lift arms up in front, down, out to the side, down
Triceps dip: Slide to edge of chair, hold on to chair, slide off, dip down and up bending only arms
Incline push-ups: Face chair, push up position, straight line from head to toes, lower, then push up
 
Cool Down:
Biceps stretch: arm up, across chest, gently pull elbow with opposite arm
Triceps stretch: arm up, behind head, gently pull elbow with opposite arm
 
 

Drum Stick Aerobics

Using 2 pencils, craft sticks or drum sticks kids explore rhythm, creating patterns, counting , side stepping, etc.

Activity Flow

Warm Up/Cool Down;  Stretching Exercises working on Flexibility;  Reaching above the head; Bend to Right and Bend to Left.  Balance sticks on Toes stretching calf muscles with slow roll up to neutral position.

Aerobic Exercise:  Tap above head, above childs desk, squat below desk.  Marching and Grapevine while tapping.

 

Fast Break

In this video, the teacher and students will be demonstrating a basic warm up and cool down. This is a total body activity break where the students will be using both upper & lower body movements, body weight exercises and stretching their muscles. This video is about 10 minutes long which is the perfect amount of activity to re boost their energy, attention and involvement in class.

 

Hopping & Squats

Activity Flow:

  • Jog in place for a warm up.
  • Hop on both feet and progress to single footed hops (alternate feet). 
  • Stand with feet shoulder with apart. Squat body down half way and stand back up. (Pretend to sit in a chair)
  • Stretch

 

Hopping & Weights

Activity Flow:

  • Jog in place for a warm up. 
  • Hop on both feet and progress to single footed hops (alternate feet). 
  • Imagine you’re holding weights in each hand. 

                       1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

                       2. With hands down at sides, lift arms up and away from body.

  • Stretch

 

Hopping & Weights 2

Activity Flow:

  • Jog in place for a warm up. 
  • Hop on both feet and progress to single footed hops (alternate feet). 
  • Imagine you’re holding weights in each hand. 

                       1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

                        2. Arms up and stretch out away from body, bring hands up and down from your waist.

  • Stretch

 

Jump Rope & Weights

Activity Flow:

  • Jog in place for a warm up.
  • Imaginary jump rope 
  • Imagine you’re holding weights in each hand. 

               1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

                2. Arms up and stretch out away from body, bring hands up and down from your waist.

  • Stretch

 

Lunges & Hopping

Activity Flow:

  • Jog in place for a warm up.
  • Lunges (alternate each leg) 
  • Hop on both feet and progress to single footed hops (alternate feet). 
  • Stretch

 

Lunges & Weights

Activity Flow:

  • Jog in place for a warm up.
  • Lunges (alternate each leg) 
  • Imagine you’re holding weights in each hand. 

                     1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

                     2. With hands down at sides, lift arms up and away from body.

  • Stretch

 

Manipulation of body parts

Students will be able to manipulate their finger and make shapes with different body parts.

 

Rock, Paper Scissors

Kids will engage their mind and body in some competitive play while performing calisthenics.

 

Scarves Shapes / Tossing and Catching

Students will be able to use manipulate their scarves using both of their hands and draw different shapes with their scarf.

 

Squats & Weights

Activity Flow:

  • Jog in place for a warm up.
  • Stand with feet shoulder with apart. Squat body down half way and stand back up. (Pretend to sit in a chair)
  • Imagine you’re holding weights in each hand. 

                         1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

                         2. With hands down at sides, lift arms up and away from body.

  • Stretch

 

Weights & Jumping Jacks

Activity Flow:

  • Jog in place for a warm up.
  • Imagine you’re holding weights in each hand. 

                 1. With palms facing up, tuck elbows at waits and lift hands to shoulders.

                 2. With hands down at sides, lift arms up and away from body.

  • Split jacks- while hopping, alternate feet one foot forward and the other foot behind.
  • Jumping jacks (pyramid/pencil)
  • Stretch