1. Happy Friday Wellness Exploration Day Next: We have all jumped rope before but how many of you have rope trained? To start today: Write in your notebook what you food and beverage items you consumer. Also indicated whether you engaged in any activity.

2. Rope Training The constant motion of the ropes activates the core and upper body. The ropes generate more sustained power than running which means one is getting a metabolic, fat burning, conditioning workout without taking a step.

3. What is HIIT? Does anyone know what this acronym stands for? High - Intensity Interval - Training (HIIT)

4. What does HIIT mean? Challenge – Recovery – REPEAT Workouts are meant to fatigue your body within 30 seconds to one minute. Workouts alternate between aerobic and anaerobic intervals. – Aerobic training: promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing – Any type of cardio exercise – Anaerobic Training: oxygen is used up more quickly than the body is able to replenish it inside the working muscle. – Very brief, intense exercises where the muscles use glycogen not oxygen

5. HIIT Activity Using the classroom technology, you will break into groups of four to research and write a HIIT workout. Each workout must be 10 - 12 minutes and include at least three different exercises. No two groups can have the same workout. Each group must explain and briefly demonstrate their workout.

6. HIIT Example 20 Pushups 20 Squats 20 Knee Raises 20 Burpees Each set with 10s of rest in between. Repeat 4 more times.