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  • PE9 Workout Day 1

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    mcfarljo
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    This document outlines a fitness program for Physical Education 9 consisting of 3 phases. The sample workout provided is for Phase 1 Day 1 and focuses on lower body exercises like squats, lunges, and calf raises. It includes instructions for warm up, exercises, sets and reps, and finishes with a choice of cardio or core work. A legend defines the abbreviations used for different equipment. Students are asked to rate their workout out of 10.

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    A workout created for my grade 9 physical education class.

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    This document outlines a fitness program for Physical Education 9 consisting of 3 phases. The sample workout provided is for Phase 1 Day 1 and focuses on lower body exercises like squats, lunges, and calf raises. It includes instructions for warm up, exercises, sets and reps, and finishes with a choice of cardio or core work. A legend defines the abbreviations used for different equipment. Students are asked to rate their workout out of 10.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    86 views1 page

    PE9 Workout Day 1

    Uploaded by

    mcfarljo
    This document outlines a fitness program for Physical Education 9 consisting of 3 phases. The sample workout provided is for Phase 1 Day 1 and focuses on lower body exercises like squats, lunges, and calf raises. It includes instructions for warm up, exercises, sets and reps, and finishes with a choice of cardio or core work. A legend defines the abbreviations used for different equipment. Students are asked to rate their workout out of 10.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    PHYSICAL EDUCATION 9

    FITNESS PROGRAM – PHASE 1


    Name: __________________ Date: ______________________

    DAY 1
    Warm up [5 minutes] – Choose 1
    Speed Ladder Cardio Equipment Skipping
    Exercise Sets x Reps Weight/Resistance
    A1 BB/DB/LM Squat 2 x 15
    A2 MB Squat Jumps 2x8
    B1 Hamstring Curl 2 x 15
    B2 Leg Extension 2 x 15
    C1 BB/DB Lunge 2 x 15
    C2 Calf Raise 2 x 15
    CARDIO
    *Each day you will finish your workout with either core or cardio.
    Switch each day between cardio and core. (ex. Core day 1, Cardio day 2)
    Cardio Any machine 5 – 10 minutes
    CORE
    Front Plank 2 x 30 seconds
    SB Crunches 2 x 15 reps

    LEGEND
    BB Barbell Rate yourself out of 10 for
    DB Dumbbell today…
    LM Landmine
    MB Medicine Ball
    SB Swiss Ball or Exercise Ball
    SA Single Arm
    SL Single Leg

    @MrMcFarlen 2010-2011

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