Physical Education
Exercise Menu
Lower Body:
Monkey Walk
Lean forward and grab your left ankle with your left hand. Now grab your
right ankle with your right hand. Now walk slowly forward. Keep your
balance. You’re walking like a monkey!
For an increased challenge, walk sideways or slide your feet side to side.
Bend and Reach
Stand up straight, with your feet
spread out and your hands resting
on your hips. Now bend at the knees
and at the same time lift your arms
straight out in front of you. Try to keep
your back straight when you do this.
Remember to bend with your knees.
This is a great exercise for your legs.
Frog Jump
From a standing position,
squat down like a frog with
your arms held loose at your
sides. Now jump up as high as
you can and try to bring your
thighs up to your chest. You
should land with flexed knees
that lead right into the next
jump. Now repeat!
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Physical Education
Walking Lunge
Put your hands on your hips. Stand with
one foot about 2-3 feet in front of the
other. Bend your knees and lower your
back knee towards the floor. (Do not
touch the floor but come as close as you
can without touching the floor.) Your front
knee should also be bent and should be
directly over your toes. Return to starting
position by straightening your front leg.
Repeat steps, but this time bend your
other knee to the floor. Each time you
put a different knee down behind you,
you have done a repetition.
Middle Body:
Pass-Through
Lie down on the floor with your feet
about shoulder width apart. Your
knees should be bent. Hold your arms
straight in front of you, just above
your body. Now, keeping your feet
and bottom on the ground, sit up and
reach your hands through your legs.
Hold this position for a few seconds,
and then return to your original
position. Try to keep your arms
straight in front of you. Make this
move slowly and under control.
The Plank
Lie on the ground. Raise your body on your forearms
and toes. Keep your body in a straight line and your
back parallel to the floor. Tighten your muscles and
hold your position for 20 seconds. Repeat. If this
is too hard, you can do the plank from the kneeling
position.
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Copying or distributing without K12’s written consent is prohibited.
Physical Education
V-Lift
Lie on the ground face up with your arms
above your head. Try to make your body as
long as possible. Now bring your feet and
your hands up at the same time, and try to
touch your toes while keeping your bottom
on the ground. Make sure you keep your
head in line with your back; don’t stick your
head forward. Hold this for a second, and
then slowly bring your legs and arms back
to the ground. Repeat.
Upper Body:
One-Arm Hold-Up
Kneel on the ground. Stick your right arm straight out
in front of you. Put your left arm behind your back. Now
lean forward so that your right hand is on the ground,
holding you up. Slide your feet back so that your legs are
extended. Spread your feet wide apart for balance. Hold
this position for five seconds, then switch arms (put your
right arm behind your back, and hold yourself up with
your left hand). Come back up to kneeling position, and
rest. Repeat. If this is too hard, you can remain in the
kneeling position.
Tricep Extension
You need a chair or a bench for this exercise.
Stand in front of the chair, facing away from
it. Hold your arms loose at your sides. Squat
down as if you were sitting on an imaginary
chair. Place both hands on the seat of the
chair. Now, keeping your hands on the chair
and your feet planted on the ground, lower
your body until your bottom almost touches
the ground. Then push up with your arms and
come back to your sitting position. Repeat. Try
to use your arms and not your legs to come
back up.
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Copying or distributing without K12’s written consent is prohibited.
Physical Education
Push and Walk
Stand up straight, bend at the waist and try to
touch your toes. Put your hands out and lean
forward until your hands are on the ground
and your bottom is in the air. Now carefully
walk with your hands until your body is straight
above the ground, in a standard push-up
position. Next, walk your feet in toward your
body until you are back in the first position
(hands on the ground, bottom in the air).
Repeat. When you are done, slowly come back
up to standing position.
Full Body:
Mountain Climber
Kneel on the ground with your arms straight out in
front of you. Bend at the waist so that your hands are
on the ground, about shoulder width apart. Keeping
your arms straight, slide your feet back so that your
legs are extended. Keep your feet together. This is a
standard push-up position. Now, keeping your hands
planted, bring your right knee up to your chest, and
then bring it back. Bring your left knee up to your
chest, and bring it back. Keep doing this, alternating
right knee, then left knee. For a greater challenge, try
doing this exercise more quickly.
Squat Thrust
Stand up with your knees slightly bent and your arms loose
at your sides. Squat down to a crouch, and put your hands
flat on the floor. Now extend your legs behind you until
you are holding yourself up with your arms, in standard
push-up position. Hold for a second. Bring your
feet back under you (you should be crouching
again), and then stand up. Repeat. This
exercise works your whole body!
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Copying or distributing without K12’s written consent is prohibited.