Total Fitness (Q2) *Andrew Lockhart: School to Career*

Monday Tuesday Wednesday Thursday Friday

Oct. 17 First Day of Quarter 18 Testing Day 19 Circuit Day 20 Speed Day 21 HIIT Day
Procedure Day Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup
Expectations Pushups, Sit Ups, Jump Rope THR Zones Measurements (Wt. & Fat %) Measurements (Wt. & Fat %)
Syllabus Cool Down Measurements (Wt. & Fat %) Tiger Sprints Dumbbell Stations
Lockers AMRAP (15min) - Groups of 3 - Lunges, Squats, Military Press,
- Down & Back Jog - Complete 3x10 (use dice for Plank (no weight)
- Squats (x10) exercises) * 1min on/1min off
- Alt. Lunges (x10 ea. Leg) Cool Down *4-5x through
- Burpees (x5) Cool Down
Cool Down Goals Assignment
24 Endurance Day 25 Circuit Day 26 Speed Day 27 HIIT Day 28 Flexibility Day
Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Yoga
10 min run AMRAP (15min) Stair Workout 1min Stations https://www.youtube.com/watch
-Record Times - Down & Back Jog - w/ Partner (Bahe Gym) - Jump Rope, Med Ball Toss, Speed ?v=AB3Y-4a3ZrU
- Core circuit (if we have time) - Push Ups (x10) - Up, Jog, Down, Jog Stairs, Plank
Cool Down - Sit ups (x20) - 5 min b/w sets (2x5) * 1min on/1min off Game Afterwards
- Burpees (x5) Core 3x30sec *3x through
Game Afterwards Cool Down Game Afterwards

31 Endurance Day Nov. 1 Circuit Day 2 Speed Day 3 Speed Day 4

Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup
Dynamic/Static Warmup 10min x2 (5 min break b/w sets) Cardio Room Hills Workout (@Clemmens) PLC/PD Day
Halloween Fitness Bingo 5 Burpees - Use Cardio room for 20min 2x4 Partner Races NO SCHOOL
10 Pushups - If too many students split into 2 - 5 Short & 5 Long
20 Sit Ups groups.
- (5min rest b/w)
30 Squats - ½ jump rope for 10min then
switch. Cool Down
Cool Down
Game Afterwards
7 Endurance Day 8 Circuit Day 9 Speed Day 10 HIIT Day 11 Flexibility Day
Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Full Body Active Recovery
5-4-3-2-1 AMRAP (20min) Stair Workout 1min Stations https://www.youtube.com/watch
Core Circuit - Down & Back Jog - w/ Partner (Bahe Gym) - Jump Rope, Med Ball Toss, Speed ?v=M7qogNry8t4
- 4x30sec (Choose exercises) - Squats (x10) - Up, Jog, Down, Jog Stairs, Plank
- Alt. Lunges (x10 ea. Leg) - 5 min b/w sets (2x5) * 1min on/1min off Game Afterwards
Game (If we have time) - Burpees (x5) Core 3x30sec *3-4x through
Cool Down Cool Down
Let's Get Fooducated! (WS)

14 Endurance Day 15 Speed Day 16 Field Trip 17 18 Flexibility Day

Dynamic/Static Warmup Dynamic/Static Warmup Spin Class @ YMCA Yoga
5-4-3-2-1 Stair Workout - w/ Jenny Estudillo https://www.youtube.com/watch
Core Circuit - w/ Partner (Bahe Gym) *Remind Jenny & Pam for $ Student Registration Day ?v=EPXXI-_sugo&t=8s
- 4x30sec (Choose exercises) - Up, Jog, Down, Jog NO SCHOOL
Game (If we have time) - 5 min b/w sets (2x5) Game Afterwards
Core 3x30sec
My Plate Assignment (Canvas) Game Afterward
21 HIIT Day 22 Field Trip 23 24 25
Cardio Kickboxing Water Aerobics @ YMCA
https://www.youtube.com/watch?v - w/ Morgan Long Thanksgiving Break Thanksgiving Break Thanksgiving Break
=HN0VOVOhFJk - Bus loads @ 8:05am NO SCHOOL NO SCHOOL NO SCHOOL
- Leave YMCA @ 9:30am
Food Journal (WS) *NEED PERMISSION FORMS*

28 Speed Day 29 Circuit Day 30 Speed Day Dec. 1 HIIT Day 2 Flexibility Day
Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Yoga
Cardio Room AMRAP (20min) Cardio Room Med Ball/Plyos https://www.youtube.com/watch
- Use Cardio room for 20min - Down & Back Jog - Use Cardio room for 20min - Plyo Circuit F ?v=aYuD3-pnF5A
- If too many students split into 2 - Squats (x10) - If too many students split into 2 -Med Ball Circuit C
groups. - Alt. Lunges (x10 ea. Leg) groups. Game Afterwards
- ½ jump rope for 10min then - Burpees (x5) - ½ jump rope for 10min then Game Afterwards
switch. Cool Down switch.
Game Afterwards Game Afterwards
5 Endurance Day 6 Circuit Day 7 Field Trip 8 HIIT Day 9 Flexibility Day
Dynamic/Static Warmup Dynamic/Static Warmup Spin Class @ YMCA Dynamic/Static Warmup Full Body Active Recovery
5-4-3-2-1 AMRAP (20min) - w/ Jenny Estudillo 1min Stations https://www.youtube.com/watch
Core Circuit - Down & Back Jog *Remind Jenny & Pam for $ - Jump Rope, Med Ball Toss, Speed ?v=H7eFjFoGkHY
- 4x30sec (Choose exercises) - Push Ups (x10) Stairs, Plank
- Sit ups (x20) * 1min on/1min off Weights & Body Fat %
Game (If we have time) - Burpees (x5) *3x through
Game Afterwards Game Afterwards Game Afterwards
12 HIIT Day 13 Circuit Day 14 Speed Day 15 Testing Day 16 Flexibility Day
Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Dynamic/Static Warmup Full Body Active Recovery
Dumbbell Stations 10min x2 (5 min break b/w sets) Cardio Room Pushups, Sit Ups, Jump Rope https://www.youtube.com/watch
- Lunges, Squats, Military Press, 5 Burpees - Use Cardio room for 20min Cool Down ?v=R0eqxnSyRkM
Plank (no weight) 10 Pushups - If too many students split into 2
* 1min on/1min off 20 Sit Ups groups. Game (If we have time) Game Afterwards
*4-5x through 30 Squats - ½ jump rope for 10min then
Cool Down Cool Down switch.
Game Afterwards
19 Field Trip 20 21 22 23
Ice Skating @ Sidner Ice Arena 1/2 Day 1/2 Day ½ PLC Day
- w/ Angie Wyle FINALS IN A.M. FINALS IN A.M. ½ Work Day Christmas Break
- Bus loads @ 8:05am 1st & 2nd BLOCK 1st & 2nd BLOCK NO SCHOOL NO SCHOOL
- Leave YMCA @ 9:30am
Turn in Locks! Turn in Locks!