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Another Pyramid for the week!
Start with your dynamic warm-up!!!
Reverse Pyramid
Another Pyramid for the week!
Start with your dynamic warm-up!!!
Reverse Pyramid-
Round 1-You have two exercises. Start with 10 reps. Work down to 1 rep
Squats
Push-ups
Alternate between these two exercises until you get to one rep. For added cardio do 30-60seconds high knee jog before you go to the next set EX- 10 push-ups/10 squats/ 30 second jog
9 push-ups/9 squats/30 second jog
8 push-ups/8 squats/30 second jog
repeat all the way to 1
Round 2
Lunges- start with 16 (8 per leg)
Plank push-ups – (8 per arm)
Decrease by one each-add 30 seconds jumping jacks in between.
Core -30 seconds each – repeat twice
Toe touches
Side plank with hip dips
Reverse crunch
Side plank with twist (bring arm from the ceiling and reach underneath your side closest to the ground and then reach back up)
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5
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