Saturday, August 9, 2008
Countdown to Summer Camp
Continue with your program this week, but ensure you are mentally prepared for the upcoming camp! Remember the previous fitness tests and on-ice practices, be ready to improve your results! Lots of fluids this week, no fitness at Stonepark on Monday! See you Friday!
Monday, August 4, 2008
Monday, 04 August
Fitness is cancelled tonight at Stonepark! Due to forecasted thunder showers, we'll skip this week and meet next Monday.
The next stage in the fitness program will be posted tomorrow.
Have a great day!
The next stage in the fitness program will be posted tomorrow.
Have a great day!
Monday, July 21, 2008
July 12 - August 03
Mondays - Interval training (Stonepark 6pm for those who can make it)
-work on high intensity exercises for 30 seconds, followed by low intensity for 60 seconds for 10 minutes
-flexibility training (stretching, yoga, pilates)
-core work
Tuesdays - Cardio
-40 + minutes of continuous movement
Wednesdays - Upper body
-push-ups
-tricep dips
-shoulder press (with 5 lb dumb-bells)
-bicep curls (with 5-10 lb dumb-bells)
do 10 of each (except push-ups - do 15) with 5 wall jumps in between. Repeat for three sets in total.
Thursdays - Lower body
-lunge walk - 20 steps
-squats - 20
-calf raises - 20
-side kicks - 12 per leg
do each exercise in order, with 5 jumping jacks in between. Repeat for three sets in total.
Fridays - Cardio
-40 + minutes of continuous movement
Saturdays - upper body
Sundays - lower body
-work on high intensity exercises for 30 seconds, followed by low intensity for 60 seconds for 10 minutes
-flexibility training (stretching, yoga, pilates)
-core work
Tuesdays - Cardio
-40 + minutes of continuous movement
Wednesdays - Upper body
-push-ups
-tricep dips
-shoulder press (with 5 lb dumb-bells)
-bicep curls (with 5-10 lb dumb-bells)
do 10 of each (except push-ups - do 15) with 5 wall jumps in between. Repeat for three sets in total.
Thursdays - Lower body
-lunge walk - 20 steps
-squats - 20
-calf raises - 20
-side kicks - 12 per leg
do each exercise in order, with 5 jumping jacks in between. Repeat for three sets in total.
Fridays - Cardio
-40 + minutes of continuous movement
Saturdays - upper body
Sundays - lower body
Thursday, June 26, 2008
Yikes!
A few computer glitches - sorry for the delay!
We have fitness testing on July 11 - let's pick up the pace to be prepared.
This program is for 23 June - 11 July.
Mondays - warm up: 5 minutes jogging
Strength - Upper Body & Core
3 x 12 push-ups
3 x 12 bench dips
3 x 25 crunches
cool down: 5 minutes stretching
Tuesdays - cardio: 45 minutes (jogging, biking, etc.)
cool down: 5 minutes stretching
Wednesdays - warm up: 5 minutes skipping
Strength - Lower Body & Core
3 x 15 lunges (each leg)
3 x 15 calf raises (on step, up on balls of feet, hold for 3 counts, slowly lower)
3 x 15 squats
3 x 25 second plank hold
cool down : 5 minutes stretching
Thursdays - warm-up: 10 minutes jogging
Interval training -
mark a 20 meter stretch of area (gym floor, track, lawn)
1. high knees, then jog back to start
2. kick your butt, then jog back
3. zig zag running, then job back
4. hopscotch, then jog back
5. lunge steps with an upper body twist, then jog back
6. run backwards, then jog back
7. sprint, then jog back.
Repeat this sequence three times.
Fridays - Upper body and core
Saturdays - Lower body and core
Sundays - off
If you have any questions, please email Robyn rlmacdonald@edu.pe.ca
We have fitness testing on July 11 - let's pick up the pace to be prepared.
This program is for 23 June - 11 July.
Mondays - warm up: 5 minutes jogging
Strength - Upper Body & Core
3 x 12 push-ups
3 x 12 bench dips
3 x 25 crunches
cool down: 5 minutes stretching
Tuesdays - cardio: 45 minutes (jogging, biking, etc.)
cool down: 5 minutes stretching
Wednesdays - warm up: 5 minutes skipping
Strength - Lower Body & Core
3 x 15 lunges (each leg)
3 x 15 calf raises (on step, up on balls of feet, hold for 3 counts, slowly lower)
3 x 15 squats
3 x 25 second plank hold
cool down : 5 minutes stretching
Thursdays - warm-up: 10 minutes jogging
Interval training -
mark a 20 meter stretch of area (gym floor, track, lawn)
1. high knees, then jog back to start
2. kick your butt, then jog back
3. zig zag running, then job back
4. hopscotch, then jog back
5. lunge steps with an upper body twist, then jog back
6. run backwards, then jog back
7. sprint, then jog back.
Repeat this sequence three times.
Fridays - Upper body and core
Saturdays - Lower body and core
Sundays - off
If you have any questions, please email Robyn rlmacdonald@edu.pe.ca
Tuesday, May 6, 2008
First Program: 05 - 18 May
For these first two weeks of fitness, you are technically in your "Off Season" or Transition Phase. Usually, this is when we are in between sports - Hockey is over and summer sports haven't yet started, although some of you may be playing spring hockey and are involved in school sports.
This is a good time of year to start - or continue - a schedule for yourself to improve your fitness levels. Please make an effort to establish a few routines:
-cardio work : be active for 30 minutes each day (PE class doesn't count:) Walking, biking, jogging, roller blading, etc.
-basic skills: push-ups : 20
sit-ups: 25
As a suggested practice:
1. Cardio - every day
2. Basic skills - Monday, Wednesday, Friday
It seems simple, but it's a good start. Program updates will be up on May 18th.
This is a good time of year to start - or continue - a schedule for yourself to improve your fitness levels. Please make an effort to establish a few routines:
-cardio work : be active for 30 minutes each day (PE class doesn't count:) Walking, biking, jogging, roller blading, etc.
-basic skills: push-ups : 20
sit-ups: 25
As a suggested practice:
1. Cardio - every day
2. Basic skills - Monday, Wednesday, Friday
It seems simple, but it's a good start. Program updates will be up on May 18th.
Friday, April 25, 2008
Fitness Testing!
Fitness Testing at St. Jean School:
4:15 - 5:15
5:30 - 6:30
6:45 - 7:46
8:00 - 9:00
We will do a series of tests:
1. Agility : to measure quickness, a timed course
2. Maximum Push-ups: to measure upper body strength, total number of push-ups in one minute
3. Maximum Sit-ups : to measure core strength, total number of sit-ups in one minute
4. Standing Long Jump: to measure leg strength, total distance of a jump from a two foot standing position
5. Beep: to measure cardiovascular strength (and mental strength!) a running test.
After your fitness tests, you will look to this blog for your fitness program. It will change every three weeks. This fitness program is something you can do on your own, at home. It will be user-friendly, but I will always be available for clarification of exercises.
Do your best!
4:15 - 5:15
5:30 - 6:30
6:45 - 7:46
8:00 - 9:00
We will do a series of tests:
1. Agility : to measure quickness, a timed course
2. Maximum Push-ups: to measure upper body strength, total number of push-ups in one minute
3. Maximum Sit-ups : to measure core strength, total number of sit-ups in one minute
4. Standing Long Jump: to measure leg strength, total distance of a jump from a two foot standing position
5. Beep: to measure cardiovascular strength (and mental strength!) a running test.
After your fitness tests, you will look to this blog for your fitness program. It will change every three weeks. This fitness program is something you can do on your own, at home. It will be user-friendly, but I will always be available for clarification of exercises.
Do your best!
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