Description
Start with a dynamic warm-up for weight you can use a backpack with books in it! Or maybe just a book or anything that has some weight!
40 seconds work/20 seconds rest X5
Round 1
Squats
Pull throughs (in push-up plank position, pull backpack or book from side to side) -do shoulder taps if you don’t have any weight
Reverse lunge-cross bag diagonally down toward hip
Round 2 40/20 X5
High Rows
Jumps or hops over bag
Single leg RDL
RDL ExampleLinks to an external site.
1 minute -half burpee with heartbeat chest press with bag
Leg Burner -30 seconds each X2
Squats
Lateral lunge — side to side
skater plyos
squat jumps
Core 20 seconds each X2
Plank-shoulder tap
Plank-hip taps
Plank-knee tap
Plank-foot tap
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
Criteria Ratings Pts
This criterion is linked to a Learning OutcomeType of exercise completed
2 pts
Mode and details complete
0 pts
limited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 pts
Time component for each workout included
0 pts
No mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 pts
Intensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 pts
Limited detail on intensity or not mentioned at all
2 pts
Total Points: 5
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