Great job everyone on week 1!
This week you need a die and timer. You will roll the die to determine which exercise to perform for 30 seconds with a 30 second rest to roll the die. Take turns with your child. We recommend you use a stopwatch and some fun music. Shoot for 12 minutes, but adjust as needed. Here is a fun stopwatch site for your kids http://www.online-stopwatch.com/classroom-timers/ We particularly like the rocket watch =).
Roll a 1: ￼Wall Sit
With your back against the wall, lower yourself so that your knee is at a right angle to your ankle. Push back against the wall, using your hips to keep you there. Hold for time, and make sure your back stays against the wall.
Roll a 2: Squats
With your feet about hip width apart, and toes facing forward, push the hips backwards. Ben at the hips until your knees are at 90 degrees, like you are sitting in a chair. Focus on looking forward and keeping the chest up.
Roll a 3: Knee Push ups
Lay on the floor, placing your hands in line with your chest. From there inch your hands out until your elbows are at a 45 degree angle to your body. Flex the core and chest muscles, pushing off the floor.
Roll a 4: Full plank knee in
Start at the top of a pushup position, with your hands under your shoulders and your body in a straight line. Alternating, bring one knee in towards your chest, keeping your core tight, and not rounding your lower back. Bring the leg back to the start position and switch legs.
Roll a 5: Jumping jacks
Simultaneously move the arms and legs laterally until the hands touch overhead and the feet are split. Return medially to a standing position.
￼Roll a 6: Repeat the last exercise
Have a great time! Let us know about any questions, or fun stories with your kids.
Chapel Hill Training
400 West Rosemary St. Suite 1003
Chapel Hill, NC 27516