VMS Wellness Plans
Fitness Journal: Students are to keep a personal Fitness Journal listing their activities each week. Please be prepared to present this to your Wellness teacher when we return to school. Optional, use your devices to take photos of your activities; share with your teacher via email.
Weekly Plans:
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Virginia Tech Hokies 10 minutes 30 second jog 20 sit ups Every minute, stop for 5 push ups
Tennessee Vols 3 rounds 5 jump tucks 20 hands free sit-ups 10 lateral line-jumps 1 minute jog
West Virginia Mountaineers 5 minutes AMRAP 10 Air squats Mountain Climbers Jump rope
King College Tornado 3 rounds for time 10 air squats 5 hand release push-ups 10 hands free sit-ups
ETSU Buccaneers 6 rounds for time 5 hand release push-ups 10 line hops (front to back) 1x 20 meter sprint
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Dayton Flyers 10 minutes Bear crawl for set distance over and back 5 perfect air squats
Villanova Wildcats 4 Rounds T Rotations x 6 (3each arm) Step-ups x 6 (3 each leg) 1 minute jog
UNC Tarheels 4 minutes, With a partner, AMRAP Table- top hold Jog backwards, 10 line jumps, sprint forward Record- 15
VI Cobras 5 Rounds for time 5 Burpees 10 Hands-free sit-ups 10 Sit-ups
Kentucky Wildcats 8 minutes, AMRAP 5 Squats Russian twist Jumping Jacks
Clemson Tigers 5 minutes 12 Step-ups or High Knees 6 Hand release push-ups Jump ropes or Air Jump rope
VCU Rams 6 minutes, AMRAP 10 Air Squats 12 T-rotations One leg toe-touch |
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Old Dominion University Monarchs 4 rounds for time 10 Air squats 10 Hand Release push-ups 45 second jog
George Mason University Patriots 2 minute run/walk Resista band curls (any weighted item can be used)
Kent State University Golden Flashes 4 Rounds for Time 10 “I am Star” Squats 10 Straight leg sit ups 10 sec planks 30 jog
University of Minnesota Golden Gophers 5 rounds for time 10 Air squats 10 Hand release push ups 10 Hands free sit ups 10 High Knees
South Florida Bulls 5 minutes As many burpees as possible Jump rope or air jump rope 1 minute jog
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University of Northwestern Ohio (UNOH) Racers Complete as many Burpees as possible
Akron University Zips 10 rounds 10 hand release push-ups As many jump tucks as possible
Georgetown Hoyas 6 rounds 30 second Jump rope/ hula hoops Bear crawl as long as possible Crab walk as long as possible
University of South Carolina Gamecocks 6 minutes, AMRAP 10 Resistant band- Curls (any weighted item can be used) 10 Line Jumps 45 Second Jog with high-knees and butt kickers
Notre Dame Fighting Irish 6 minutes, AMRAP 10 Wall push-ups 10 burpees 10 second wall sit
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Pacer Test- practice running!
Measure 20 meters, if possible
https://www.youtube.com/watch?v=Y82jDHRrswc
Sit-ups
Do as many sit-ups as possible in 60 seconds
Push-ups
Throughout the day, do 5 sets of 10 quality push-ups
https://www.youtube.com/watch?v=bpfPe5OvSH4
Sit and Reach
Practice stretching and flexibility, reach and touch toes, do for 5-10 minutes
Fishing
Beginner Blue Gill Fishing (Fishing Local Ponds: Clear Creek, Spring Lake, Steeles Creek)
https://www.youtube.com/watch?v=6UlKeuhNDec
Disc Golf (Courses at King College, Steeles Creek Park, Sugar Hollow Park)
Disc Golf For Beginners:
https://www.youtube.com/watch?v=T7Buk1Hn8jM
Disc Golf Rules:
https://www.youtube.com/watch?v=hfHnT1HilMM
Nature Hiking for Beginners
Scavenger Hunt Ideas/Intro: (walks in neighborhood, Steeles Creek Park, Sugar Hollow Park, any Wooded Park around the area) https://www.youtube.com/watch?v=P65MRh2q2sM
Scavenger List https://www.pinterest.com/pin/60235713749109493/
Yoga
https://awakeandmindful.com/best-kids-yoga-videos-on-youtube/