Week 4 Healthy Heart Workout
Workout for
this week and try your best to keep going and rest only when you must.
Make sure to
also feel for your heartbeat before and after the workout to feel how fast your
heart is beating.
Remember to
drink lots of water and have lots of fun!
Workout
List:
1.
High Knees:
Running bringing your knees waist high and you can use your hands and place it
forwards trying to connect your knees to your hands one at a time.
2.
One Leg Hops:
Standing on one leg (Any leg) Hop on that leg for 30 seconds, and swap leg
straight after and Hop on that leg for another 30 seconds before you are done.
3.
Fruit Ninja (Squats): Standing feet apart shoulder width, Hands pressed together
and hold it over your head, Squat down and at the same time… use your hands to
chop down to the ground and repeat the action for 30 seconds.
4.
Bear Crawls:
Get down using your hands and feet, get into a bear like position and start to
crawl around nice and slow using your strong arms and legs. You can crawl
around nearby, or you can crawl around your living room. You can even do bear
sounds if you like. Be a bear for 30 seconds.
5.
Cross Body:
Standing upright and feet apart, make sure your hand are together behind your
head. Try your best to bring your knees to touch your elbows one by one and
crossing. For e.g. Right Knee to Left Elbow, Left Knee to Right Elbow and keep
doing that for 30 seconds.
6.
Twister Punches: Make your hands into fists, make sure you are in an open space and
nothing is around you. Keep your hands in a fist and make your hands go around
each other In front of you fast for 30 seconds. Remember to breath.
7.
Fast Feet:
Standing up and make sure your feet are shoulder width apart, bend your knees
slightly and move your feet up and down fast as if the ground is hot. Be on
your toes. Do this work out for 30 seconds.
8.
Ski Jumps: Standing
upright, keeping your feet together with your knees slightly bent and bouncy.
Arm moving together at the same time swinging your arm brushing your side as if
you were skiing down a slope. Jump side to side (left and right) while swinging
your arms and also using it to balance when you land.
9.
Robot Run:
Its like running but your movements are bigger. Jump Lunges with your arms
swinging with the opposite legs, for e.g. Left leg forward, Right arm forward.
Right leg forward, Left arm forwards. Continue this movement for 30 seconds.
10. Remember to feel for your Heartbeat Before
and After your workout. Parents may help find the heartbeat.
Yoga
Poses:
Pufferfish
Pose:
1. Sit
crossed leg on your mat.
2. Fold your
hands in front of your face.
3. Take a
deep breath and draw your hands down towards your belly button while filling
your torso up with air.
4. As you
exhale all your air out move your hands back up.
5. Repeat.
Squid
Pose:
1. Begin
seated with legs extended in front and arms resting at your sides.
2. Rotate your legs outwards keeping your knees
pointed towards the ceiling.
3. Walk your
hands forward between your legs.
4. Hold
position for 30 seconds.