PHYSICAL EDUCATION

HOME HUSTLE

The Rock Port Physical Education Department has created an unusual task as we all face these unusual circumstances.
Although we are not in the school building, there are still MANY ways in which we all can stay physically active! We have
designed a unique three-part physical fitness and workout guide in replacement of our time together in the classroom.
Feel Free to comment back or post a picture of you and your family completing the daily task. For the daily exercises and
challenges/workouts, please be honest and complete them. Remember all of the physical and mental benefits of exercise!

PHYSICAL EDUCATION-HOME HUSTLE (PART 1)

 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

29 ⎽ 30 ⎽ 31 ⎽ 1 ⎽ 2 ⎽ 3 ⎽ 4 ⎽
Drink at least 7 cups of Watch your favorite Family Challenge: Run in place for 30 Superman Challenge: Family Challenge: Use the website Sworkit
water today. show on TV. Do an Who can hold a plank seconds in every room Lay on the ground and Who can do the most or Darebee and create
exercise during each the longest? in your home. extend arms and legs pushups in your family? your own 10-min
commercial. for 1 minute. Repeat 3x exercise routine.

5 ⎽ 6 ⎽ 7 ⎽ 8 ⎽ 9 ⎽ 10 ⎽ 11 ⎽
Make up a game that Do a bear crawl from Plank Challenge: No TV. Go the entire Play a game of tag with Make a list of 10 items Family Challenge:
involves a ball and play room to room in your Hold a plank for 1 night without watching your family or friends. in your home and see Dance to your favorite
with a family member or home. Can you do it minute. Repeat 3x any television. who can gather all of song. Renegade???
friend. without stopping? them first.

12 ⎽ 13 ⎽ 14 ⎽ 15 ⎽ 16 ⎽ 17 ⎽ 18 ⎽
Help your family cook a Make up your own Lay a blanket on the Stair Challenge: Family Challenge: Do a crab walk from Create a fitness
healthy meal together. fitness challenge. floor. Have a family Find stairs and go up See who can do the room to room in your log/journal for today. Did
When you are done, Challenge your family member get on the and down as many most sit-ups in your home. Can you do it you get at least 60
clean up the dishes. members! blanket and drag them times as you can. family. without stopping? minutes of physical
around the house for activity?
one minute. Muscular
endurance!

19 ⎽ 20 ⎽ 21 ⎽ 22 ⎽ 23 ⎽ 24 ⎽ 25 ⎽

Help clean the germs in Eat a food from each Family Challenge: Go outside for a 20 Bottle Flip Challenge: Run 6 laps around your Find 10 yoga poses
at least one room in food group (fruits, See who can do the minute walk. While holding a plank home. How fast did you online and perform each
your home. vegetables, grain, longest wall sit in your position, successfully flip do it? one for 1 minute each.
protein, and dairy). family. a bottle 10 times.

26 ⎽ 27 ⎽ 28 ⎽ 29 ⎽ 30 ⎽ 1 ⎽ 2 ⎽
Go outside and play Creative Challenge: Teach someone the 5 Family Challenge: With clean socks in a Complete the reflection CONGRATULATIONS
catch with a family Create your own unique components of fitness - See who can do the ball, play P.I.G. with a assignment. YOU DID IT!
member or friend for at fitness challenge and do reflect on how you’ve most burpees in 30 family member or friend.
least 20 minutes. it. worked on each. seconds. Best of 3 games. Use a
laundry basket.

PHYSICAL EDUCATION-HOME HUSTLE (PART 2): The exercises each day DO NOT need to be done
consecutively. You can take breaks. :)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

 29 ⎽ 30 ⎽ 31 ⎽ 1 ⎽ 2 ⎽ 3 ⎽ 4 ⎽
REST DAY 5 squats 5 squats 10 squats 10 squats 10 squats REST DAY
10 second plank 10 second plank 15 second plank 15 second plank 15 second plank
5 push-ups 5 push-ups 10 push-ups 10 push-ups 10 push-ups
15 jumping jacks 15 jumping jacks 20 jumping jacks 20 jumping jacks 20 jumping jacks
3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching

5 ⎽ 6 ⎽ 7 ⎽ 8 ⎽ 9 ⎽ 10 ⎽ 11 ⎽
REST DAY 15 squats 15 squats 20 squats 20 squats 20 squats REST DAY
20 second plank 20 second plank 25 second plank 25 second plank 25 second plank
15 push-ups 15 push-ups 20 push-ups 20 push-ups 20 push-ups
25 jumping jacks 25 jumping jacks 30 jumping jacks 30 jumping jacks 30 jumping jacks
3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching

12 ⎽ 13 ⎽ 14 ⎽ 15 ⎽ 16 ⎽ 17 ⎽ 18 ⎽
REST DAY 25 squats 25 squats 30 squats 30 squats 30 squats REST DAY
30 second plank 30 second plank 35 second plank 35 second plank 35 second plank
25 push-ups 25 push-ups 30 push-ups 30 push-ups 30 push-ups
35 jumping jacks 35 jumping jacks 40 jumping jacks 40 jumping jacks 40 jumping jacks
3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching

19 ⎽ 20 ⎽ 21 ⎽ 22 ⎽ 23 ⎽ 24 ⎽ 25 ⎽
REST DAY 35 squats 35 squats 40 squats 40 squats 40 squats REST DAY
40 second plank 40 second plank 45 second plank 45 second plank 45 second plank
35 push-ups 35 push-ups 40 push-ups 40 push-ups 40 push-ups
45 jumping jacks 45 jumping jacks 50 jumping jacks 50 jumping jacks 50 jumping jacks
3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching. 3 minute stretching

26 ⎽ 27 ⎽ 28 ⎽ 29 ⎽ 30 ⎽ 1 ⎽ 2 ⎽
REST DAY 45 squats 45 squats 50 squats 50 squats
50 second plank 50 second plank 55 second plank 55 second plank CONGRATULATIONS
Complete the reflection
45 push-ups 45 push-ups 50 push-ups 50 push-ups YOU DID IT!
55 jumping jacks 55 jumping jacks 60 jumping jacks 60 jumping jacks assignment.
3 minute stretching 3 minute stretching 3 minute stretching 3 minute stretching

PHYSICAL EDUCATION-HOME HUSTLE (PART 3)-REFLECTION

Directions: Please complete the following reflection assignment below. For step 1, please use complete sentences. For step 2, please develop your own week of fun
fitness activities or challenges. For step 3, please develop your own workout program for one week. When finished, please send it to your physical education teacher.

STEP 1 - Reflection Questions

1. What are your thoughts about this pandemic health crisis and how has it impacted you, your family, and your community?
 2. How has this physical education pandemic home hustle activity positively impacted your health?

3. What is one thing you really liked about this physical education pandemic home hustle activity?

STEP 2 - Part 1: Week Self-Creation of fitness activities/challenges

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 ⎽ 2 ⎽ 3 ⎽ 4 ⎽ 5 ⎽ 6 ⎽ 7 ⎽

STEP 3 - Part 2: Week Self-Creation of a workout program

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 ⎽ 2 ⎽ 3 ⎽ 4 ⎽ 5 ⎽ 6 ⎽ 7 ⎽
REST DAY REST DAY