GOAL is 40 a minute workout
- 10 minute warm up of your choice
- 10 minute of higher intensity cardio. If you are a power walker, then add some short jog intervals. If you are a runner, then crank your speed up.
- If you are on a cardio machine, then increase resistance and speed and make this 10-minute interval harder than the warm-up. You should need a water break and definitely have a good sweat by now!
- 40 Burpees — 4 sets of 10 or 2 sets of 20
- 40 Body Weight Squats — Jump squat for higher intensity or just add jump squats for the last 10 reps.
- 40 Bicep curl — 4 sets of 10 or lighter weight and do 40 in a row (use water bottles if you don’t have weights!)
- 40 Bicycle and rotate twisting crunches.
- 40 Second plank — 2-3 sets of this
- 40 tricep push-ups from floor –on stomach and hands form a triangle under face, elbows wide and push up off ground. Can leave legs on floor so it looks like a back extension. If to challenging, do modified push-ups.
Please finish all with a stretch and cool down. Spend at least 5-7 minutes stretching legs, back, hips and anything that feels tight.
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details!
Rubric
Daily Exercise Log Rubric
| Criteria | Ratings | Pts | |
|---|---|---|---|
| This criterion is linked to a Learning OutcomeType of exercise completed | 2 ptsMode and details complete0 ptslimited details | 2 pts | |
| This criterion is linked to a Learning OutcomeTime of exercise sessions tracked | 1 ptsTime component for each workout included0 ptsNo mention of time of workouts | 1 pts | |
| This criterion is linked to a Learning OutcomeIntensity variables included | 2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.0 ptsLimited detail on intensity or not mentioned at all | 2 pts | |
| Total Points: 5 | |||
Requirements: follow the instructions
