1. Day 1Day 2Day 3Day 4Day 5 Week of Nov. 18 Upper Body Regular push-ups Wide push-ups Dips Abs Crunches Flutterkicks Cardio Run 1 mile Abs Crunches for 2 minutes Lower Body Squats Lunges Mountain climbers Abs Bicycle Reverse crunches Cardio Run 1 ½ miles Abs Crunches for 2 minutes Upper Body Regular push-ups Wide push-ups Dips Abs Crunches Flutterkicks Week of Nov. 25 Lower Body Squats Lunges Mountain climbers Abs Bicycle Reverse crunches Cardio Run 2 miles Abs Core stabilizers – 2 minutes Upper Body Wide push-ups Triceps push-ups Dive Bombers Abs Crunches Flutterkicks Cardio Run 30 minutes as far as you can! Abs Core stabilizers – 2 minutes Lower Body Squat leaps Alternating Lunges Calf raises Abs Bicycle Reverse crunches Dear Road Runner, You can choose the days you work out, just make sure you get in 5 days each week! Have fun, I will give you another calendar for December after Thanksgiving!! If you have questions, please ask me when you come to P.E. Love ya, Coach George

2. Warm-up, cool-down and stretch! ALWAYS warm-up and stretch and cool-down and stretch EVERY day!! Warm-ups (5 minutes): walk; run in place; jumping jacks; jumping rope; biking; or stair climbing Stretches: butterfly; lunge to front; lunge to side; cross right over left; cross left over right; sit and reach stretch Cool-down (5 minutes): walk slowly; breathe in nose and out mouth (hands on head if you ran!) Exercise descriptions Triceps push-ups – regular push-up position except place hands together in triangle (with thumbs and first finger). Wide push-ups – regular push-up except place hand wider than shoulders. Bottom kickers – get on hands and knees; one leg should have thigh parallel to the floor; kick upwards with that leg and squeeze your glutes! Repeat on other leg. Squat leaps – do a squat then jump up as high as possible! Atomic sit-ups – lie on back; hands behind head; raise feet 6 inches off floor; keep legs slightly bent; perform sit-up while raising legs; touch elbows to knees and slowly lower back to start; feet should not touch floor! Side crunches – lie on side; one arm on floor and one on head; now raise up without pulling on head; slowly lower to start. Reverse crunch – lie on floor; legs crossed and raised off floor; slowly bring knees back to chest; slowly move back to start position. Flutterkicks – lie on back; place hands under bottom; legs 6 inches off floor; legs straight (not locked); raise one leg at a time and switch. Reverse Flutterkicks – lie on stomach; lift legs off the floor one at a time - almost like swimming! Dive bombers – start in push-up position except hands and feet are wider than shoulders and bottom is raised. Lower to floor, stretch chest up, go back to push-up position and then to start position. 8 count body builders – 1 – squat; 2 – thrust legs straight back; 3 – lower to a push-up; 4 – push back up; 5 – kick feet apart; 6- bring feet back together; 7 – pull back to squat; 8 – stand up. Sets and Reps Always try to do 3 sets of each exercise – if it is too difficult drop to 2. Begin with 10 reps; as they get easier increase to 12; then 15; and continue by 5’s!