Super Fitness Workout

This is the type of workout that is balanced.  We stretch and work on endurance and strength.  This kind of exercise is good because it makes you do a little bit of everything.  Find the time of day you have the most energy and set aside a half hour to be good to your body.

It’s best to exercise with a friend, an adult, or someone your own age.  Clear some room so you don’t knock over anything or trip over a table.  Put on your exercise gear, turn of your favorite music and have some fun!

 

Let’s Warm UP

It’s very important to wake up your muscles before you start making them work.

1.   Side bend 

      5 times each side.

2.  Arm circles

       5 times back and front

3.  Stand stretch

      10 times

4.  Ankle circles

      5 times each ankle

5.  Wrist circles

       5 times each wrist

6.  Calf stretch

       5 times each leg 

 

Warm-Up for Heart and Lungs

 

1.  High stepping or marching

      Make sure you swing your arms!

2.  Walking up and down stairs

       Do for 30 steps.

3.  Jogging on the Spot

      Start very slowly and gradually increase your speed.  Only do 

      this for 2 or 3 minutes as this is part of your warm-up.

Ten Ways to Stretch (1)

Try them all!  Every pat of your body needs to stretch.  A few points to remember:

♦  Keep breathing deeply;  never hold your breath while stretching.

♦  You should feel a pull, not a terrible pain.

♦  Stretch slowly and smoothly and hold it.  don’t bounce in and out of a stretch.

1.     WHOLE BODY STRETCH

Do the standing stretch reaching up high.

On your toes.

Do 10 times.

2.    NECK STRETCH

Press and hold to each side.

Do 5 times.

3.    SHOULDER STRETCH

Do arm circles.

Do smoothly and slowly.

Do 10 forward and 10 back.

4.    CALF STRETCH

Stretch.

Hold for count of 10.

5 times on each leg.

5.    MID-SECTION AND SIDE STRETCH

A.  Do the side bend.

Do 5 times to each side.

 B.  Knees slightly bent.