Five years ago, the PE staff started implementing ten minute fitness workouts that utilized minimal equipment. These workouts were designed to help our students improve their strength, endurance, power, and speed. All of the workouts encourage maximum effort to help each student improve their levels of fitness. These workouts are designed for the students in grades two through five.
Every three weeks, we'll post the workout on this site to encourage family members to engage in the same exercise program that the students use in school. The goal is to help increase awareness of exercise and the benefits derived from consistent effort and hard work.
Each workout has a math and writing/reading component that helps us integrate learning in our classes. Please help your child keep accurate records of their effort as they use the lessons to help improve learning.
Week One workouts: 1. Maximum reps in 6 minutes: squats and burpees 2. AMRAP in six minutes 15 deadlifts, 10 power cleans, and 5 presses 3. Tabata; jump rope and Overhead Squats 4. 3-6-9-12-15-18-21 reps Thrusters and push-ups 5. EMOM for six minutes: odd-20 sit-ups; even-20 lunges
Week Two workouts: 1. 8 rounds of maximum in one minute of: odd-broad jumps, even-push-ups 2. 3 rounds for time of: 40 lunges, 30 sit-ups, and 20 burpees 3. tabata: superman lifts and shoulder push-ups 4. AMRAP in seven minutes: 50 hoop jump overs and 50 hoop overhead squats 5. Maximum reps in 2 minutes and 30 seconds of: squat clean, power snatch, and split jerks
Week Three workouts: 1. EMOM in eight minutes of: odd-15 pause squats and even-15 sit-ups 2. 3 rounds for time: 15 thrusters and 10 burpees 3. 2 rounds for time of: step-ups, SDHP, push press, and wall balls 4. tabata: scissor jumps and push-ups 5. Maximum reps in 2 minutes of: jump rope, OHS, bear crawl, and shoulder press
Week Four workouts: 1. EMOM in nine minutes maximum repetitions with jump rope/5 burpees top of minute (TOP) 2. Max repetitions in 2 minutes: squats, push-ups, sit-ups, and line jumps 3. AMRAP in nine minutes: 10 squat jumps, 10 lunge jumps, 10 tuck jumps, and one shuttle run 4. 3 rounds for time of: 75 deadlifts and 75 push jerks 5. Tabata: Back Squats and Power Cleans
Week Five workouts: 1. 1 mile trail walk 2. AMRAP in ten minutes 40 jumping jacks, 30 squats, 20 sit-ups, and 10 push-ups 3. 3 rounds of 25 thrusters and 10 burpees 4. 2 rounds max reps in one minute of: slam balls, cone jumps, overhead squats, and squat cleans 5. 50 reps of clean and jerks and snatches
Week six workouts: 1. 1 mile trail walk 2. 30-20-10 reps of squats, push-ups, and sit-ups 3. 75 burpees for time 4. 21-15-9 reps of overhead squats, push press, and sumo deadlift high pulls 5. 50-40-30-20-10 jump rope and sit-ups
Week seven workouts: 1. 1 mile trail walk 2. as many laps as possible in ten minutes with 15 push-ups 3. as many laps as possible in ten minutes with 15 squats 4. as many laps as possible in ten minutes with 20 sit-ups 5. as many laps as possible in ten minutes