Week 8 Reception Thursday Workout
Hi everyone,
Today we will be doing a cardio workout and followed by 2
core exercises for you to try. Are you ready?
Cardio Workout Exercises
Jumping Jacks:
1.Stand upright with your legs together, arms
at your sides.
2.Bend your knees slightly and jump into
the air.
3.As you jump, spread your legs
to be about shoulder-width apart. Stretch your arms out and over your head.
4.Jump back to starting position.
5.Repeat.
Run on the spot: (After 30 seconds you can
Jog around the Room)
1.Begin by standing with the
feet shoulder-width apart, hand by your side.
2.Engage your core, lift
your feet only an inch or two off the ground, hopping from foot to foot.
3. Move your arms as you jog on the spot
Heels to Hands:
1.Begin by standing with your feet about
hip-distance apart, with your hands placed on your buttocks.
2.Slowly bring your right heel to your hands
by contracting your hamstring muscle.
3.Place the ball of your right foot back on
the ground, and slowly bring your left heel to your buttocks.
Windmill:
1.
Begin by standing with your feet apart
2.
And spread your feet apart just pass your shoulder width
3.
Stay in that position and move your Right hand to touch your Left
Foot
4.
Come back to the same position and now move your Left hand to
touch your Right Foot
5.
Keep doing this until 1 Minute is over.
Kangaroo Hops: (After 30 seconds you can Hop
around the Room)
1.
Begin by Standing with your feet together and bring your arms up
close to your chest (Just like a Kangaroo)
2.
Hop on the spot with both feet
3.
You can also Hop side to side with both Feet
4.
Please make sure you have a lot of space around you to Hop.
Mountain Climbers:
1.
Check your form—your hands should be about
shoulder-width apart, back flat, abs engaged, and head in alignment.
2.
Pull your right knee into your chest as far as
you can. Then switch, pulling that knee out and bringing the other knee in.
3.
Keeping your hips down, run your knees in and
out as far and as fast as you can.
Crab Walk:
1.
Begin by sitting on the floor with your feet hip-distance apart
in front of you and your arms behind your back with fingers facing hips.
2.
Lift hips off the floor and tighten your abs.
3.
Start “walking” forward by moving your left hand followed
by your right foot; and then your right hand followed by your left foot.
Beetle Crawl:
1.
Start by sitting on the floor and slowly lay
down on your back
2.
Lift both your legs up as high as you can, as
well as both your Hands
3.
Start moving Both arms and legs up and down for
the period of 1 minute
4.
Stay on your back and keep breathing.
Core Workout
Planks:
- Get
in the push up position
- Squeeze
and tighten your abdominal.
- Keep
a neutral neck and spine.
- Create
a straight, strong line from head to toes – a plank, if you
will.
- Hold
that position.
Superman:
Lie face-down on the floor
with your arms extended in front of you (palms down) and your legs extended
behind you. This is the starting position. Keeping your neck in line with your
spine, lift your arms, chest, and legs off the floor. Hold it for 3 seconds,
then lower your arms and legs back to the starting position. Repeat that
until 1 minute is over.