Final Week of Workouts!!!

This is the final week of the KidFit Healthy September Challenge!  Are you ready to finish strong and celebrate your success?

Remember, in order to celebrate National Childhood Obesity Awareness Month, KidFit is challenging everyone to get activetake control of their health and wellness and set an example of healthy lifestyles for future generations!

Daily, the goal is to engage in at least 30 minutes of purposeful physical activity.  Push yourself to increase the time if you are up to the challenge. Then, track your progress and share with your family and friends.  Having a community of support is always encouraging, makes fitness even more fun, and allows you to set an example for others to follow! 

SKILL OF THE WEEK: DETERMINATION

Determination becomes incredibly important when you are close to the finish line but still have some work to do.  Keep your eye on the prize and let your determination drive you you to the end.  

Thought Exercise: How will you stay determined to finish the Challenge strong?  What can you do to stay on track during challenging workouts?

WORKOUTS: 

Monday: Circuit Workout 

Warm-Up (5 minutes)

  • Jog in place or jump rope for 2 minutes
  • Active stretch: hamstrings, quads, arms, ankles, etc. for 3 minutes

Circuit (20 minutes)

Complete the following set of exercises twice for a total of 20 minutes.  Remember to take 1 minute rest between sets.  Have water nearby to hydrate as you work.

  • 1 minute high knees jog in place 
  • 1 minute squat jumps 
  • 1 minute front kicks (alternating legs) 
  • 1 minute side kicks (alternating legs)
  • 1 minute front plank 
  • 1 minute side planks (switch after 30 seconds)
  • 1 minute push ups 
  • 1 minute back kicks 
  • 1 minute burpees (rest between as you need)
  • 1 minute rest

Cool-Down (5 minutes)

  • Stretch
  • Walk/jog slowly to bring down heart rate

Tuesday: Long Running Intervals (40 minutes with warm-up/cool down)

5 minute warm-up

Intervals

  • 8 minutes quick pace (not sprinting) running (between 5k and 10k pace)
  • 2 minute recovery (light jog/walk)
  • Repeat 3 times

5 minute cool-down

Wednesday: 30 minute “Check-in” Run #4

  • Throughout the month, we will be doing “check-in” workouts to note progress.
  • Jog/Walk for 30 minutes without stopping.
  • Note how far you went, your average speed, and how you felt.  
  • Celebrate how far you have come in the month! 

Thursday Strength Training

The goal of strength training is to increase your overall muscle strength. If you have access to a weight room, use it to increase the amount of weight.  Otherwise, you can do the following exercises with body weight only.

Warm-up (5 minutes)

  • Jog in place or jump rope for 2 minutes
  • Active stretch: hamstrings, quads, arms, ankles, etc. for 3 minutes

Main Workout Set (About 20 minutes; be sure to rest between sets)

  • Squats (weighted or body weight): 3 sets of 10 reps
  • Push-ups or bench press: 3 sets of 10 reps
  • Wall-Sit: Find a wall and put your back against it.  Slide down the wall until your quads are parallel with the floor (like you are sitting in a chair).  Hold for 30 seconds.  Repeat for a total of 3 reps.
  • Plank: 1 minute
  • Side Plank: 30 seconds each side

Cool Down

  • Active Stretch

Friday: Run-endurance (NOTE-slightly longer than 30 minutes)

5 minute warm-up

  • Easy Jog
  • Active Stretch

Endurance Run

  • Run for 30-45 minutes without stopping
  • Try to keep the pace even throughout the run

5 minute cool-down

  • Easy Jog
  • Active Stretch

Saturday: Cross Training

Complete at least 30 minutes of one or more of your favorite physical activities!

Examples:

  • swimming
  • basketball
  • volleyball
  • tennis
  • bicycling
  • Frisbee

Sunday: Family/Friend Fun Fitness Day!

Sundays are Family/Friends Fun Day! Take at least 30 minutes and do something fun and physically active with your family. Go for a hike!  Play a backyard game!  Dance!

Monday: Celebration Run! 

This is the last day!  Celebrate your hard work by doing a 30 minute “fun run” at your favorite spot.  Be sure to grab some family and friends to join you and treat yourself to a healthy snack after you finish!

CHALLENGE WORKOUT: Use these workouts as a way to challenge yourself even further throughout the week.

Full Body Finishers: Complete 10 burpees without stopping.  Add 5 more every day to push yourself even further! 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s