Home Workouts

Please choose a workout below to do in the event you are not able to go live during your scheduled PE time. To help with work-outs, a speed square demonstration video has been added to the links on the left. Please modify as necessary any parts of the work-out that might bring confusion/frustration to your student (i.e. substituting pieces of other work-outs for any exercise too challenging). Don’t forget that the Dance Music Links page (left) has all our Zumba songs. Also, new to the links on the left is a Yoga page targeting the K-1 age group. Our hope is to enhance your climate at home during this challenging time by capitalizing on the research connecting physical exercise with student behavior. Please e-mail the coaches with any questions. YOU ARE WORTH YOUR BEST EFFORT!


We will be using High Intensity Interval Training (HIIT) to improve our fitness at home until we are back together at Sope Creek.

Tabata Details:

The tabata protocol is 20 seconds of work followed by a 10 second rest. Repeat this 8 times for a total of 4 minutes. For maximum benefit you must go “all out” during the 8 work periods – don’t pace yourself (SPRINT!!). There are free tabata timers available online such as: https://www.tabatatimer.com/. You may prefer to workout to music and use a free tabata timer app, stop watch, or have a helper assist you with the clock.

A.M.R.A.P. Details:

A.M.R.A.P. stands for As Many Rounds As Possible. Most of these consist of three different exercises that are performed for a specified number of repetitions. Completing the exercises and repetitions equals 1 round. Repeat A.M.R.A.P. while the music is playing. Each A.M.R.A.P. will be explained in a Youtube video and will also have a designated song that will typically last 3-5 minutes. Keep track of how many rounds you get so if the workout shows up again in a couple weeks you can try to beat your old score.

 

Workout #1

Tabata

1. Treasure

2. Mountain Climbers

3. Scissors

4. Twist

 

A.M.R.A.P.

-5 Touch Backs

-10 Mountain Climbers

-10 Curls

Watch video for details and see how many rounds you can get during this song:

 

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Workout #12

TABATA:

  1. Hot Sand
  2. Curls
  3. Jumping Jacks
  4. Mountain Climbers

A.M.R.A.P. #12: 

  • 10 Chops
  • 5 Pinwheels
  • 3 Touch Backs

Watch video for details and see how many rounds you can get during this song:

 

 

Workout #5

Tabata: 

  1. Tic Tac
  2. Bike
  3. Invert
  4. Mountain Climbers

A.M.R.A.P. #5:

  • 12 Cross Stitch
  • 12 Board Jumps
  • 20 Bikes

Watch video for details and see how many rounds you can get during this song:

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Workout #11 

Hey Hey Hey! Hope you’re working on your touch-backs with the weekly challenge. They show up a lot in these different workouts because they are so effective. You get a chance to do them in today’s A.M.R.A.P. as well 🙂

TABATA: 

  1. Skier
  2. Push-Ups
  3. Scissors
  4. Push-Ups

A.M.R.A.P. #11:

  • 10 Boards
  • 5 Touch Backs
  • 5 Push to Planks

Watch video for details and see how many rounds you can get during this song:

 

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 Workout #3

Welcome Back! The challenge for this week is to repeat Weekly Challenge #3 and get a new Personal Record (P.R.). If you have been doing the workouts since then, I am confident you will P.R. this week. Do it at least 2 or 3 times throughout the week and keep your best score.

TABATA: 

  1. Hot Sand
  2. Push-Ups
  3. Tic Tac
  4. Curls

A.M.R.A.P. #4: 

  • 6 Clocks
  • 8 Push Ups
  • 12 Spider Crabs

*Compare your score today to the last time A.M.R.A.P. #4 was posted (03/25/20).

Watch video for details and see how many rounds you can get during this song:

 

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Wednesday 04/29/2020

Good Morning! How’s the Standing Broad Jump going? Keep working on it this week and keep up with your best jump of the week so you can compare it to a future attempt if we do the same challenge.

TABATA: 

  1. Clock
  2. Twist
  3. Hot Sand
  4. Pin Wheel

A.M.R.A.P. #10: 

  • 10 Tic Tacs
  • 5 Push Ups
  • 12 Mountain Climbers

Watch video for details and see how many rounds you can get during this song:

 

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Monday 04/27/2020

Happy Monday! For this weeks challenge see how far you can jump off two feet. Check out the video below for details:

TABATA:

  1. Chop
  2. Horse Shoe Crab
  3. Cross Stitch
  4. Spider Crab

A.M.R.A.P. #3:

  • -10 Frog Jumps
  • -10 Twists
  • -5 Push to Planks

Watch video for details and see how many rounds you can get during this song:

*Compare your score today to the last time A.M.R.A.P. #3 was posted (03/23/2020).

 

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Wednesday 04/22/2020

Good Morning! Hopefully you’re working on your Pinwheel. Be sure to get a 1 minute score by Friday, and record your score in case you see that challenge again in the coming weeks.

TABATA: 

  1. Treasure
  2. Mountain Climbers
  3. Scissors
  4. Twist

A.M.R.A.P. #9:

  • -10 Corners
  • -1 Combo
  • -2 Curls

Watch video for details and see how many rounds you can get during this song:

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Monday 04/20/2020

Welcome Back! This week’s challenge is all about the Pinwheel. Check out the video below and work on it a little bit each day.

 

TABATA:

  1. Chop
  2. Touch Backs
  3. Hot Sand
  4. Curls

A.M.R.A.P. #2:

  • 10 Jumping Jacks
  • 5 Push Ups
  • 10 Bikes

*Compare your score today to the last time A.M.R.A.P. #2 was posted (03/19/20).

 

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Wednesday 04/15/2020

TABATA:

  1. Jumping Jacks
  2. Touch Backs
  3. Hot Sand
  4. Curls

A.M.R.A.P. #8

  • 10 Frog Jumps
  • 10 Mountain Climbers
  • 10 Spider Crabs

Watch video for details and see how many rounds you can get during this song:

 

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Monday 04/13/2020

Welcome back! Weekly Challenge #4 (04/13 – 04/17) is all about the Sope Creek Fitness Club. Check out the details below:

TABATA: 

  1. Treasure
  2. Mountain Climbers
  3. Scissors
  4. Twist

A.M.R.A.P. #1

*Compare your score today to the last time A.M.R.A.P. #1 was posted (03/17/20).

-5 Touch Backs

-10 Mountain Climbers

-10 Curls

Watch video for details and see how many rounds you can get during this song:

 

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Thursday 04/02/2020

TABATA:

  1. Chop
  2. Push Ups
  3. Clock
  4. Bike

A.M.R.A.P. #7

  • 10 Moguls
  • 6 Touch Backs
  • 12 Curls

*Watch the video below for details and see how many rounds you can get during this song:

 

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Tuesday 03/31/2020

TABATA:

  1. Jumping Jacks
  2. Curls
  3. Slalom
  4. Mountain Climbers

A.M.R.A.P. # 6

  • 12 Corners
  • 8 Pinwheels
  • 20 Twists

*Watch the video below for details and see how many rounds you can get during this song:

 

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Monday 03/30/20

Happy Monday! This week’s workouts will be posted on Tuesday and Thursday. However, we have a new Weekly Challenge for you.  Watch the video below for an explanation and give it a shot throughout the week and keep up with your best score. Be sure to check back in tomorrow for a new workout and don’t hesitate to e-mail the coaches with any questions. 

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Friday 03/27/20

TABATA:

  1. Popcorn
  2. Push Ups
  3. Moguls
  4. Spider Crab

A.M.R.A.P. #5

  • 12 x Cross Stitch
  • 12 Board Jumps
  • 20 Bikes

*Watch the video below for details and see how many rounds you can get during this song:

 

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Wednesday 03/25/20

TABATA:

  1. Skier
  2. Touch Backs
  3. Hot Sand
  4. Mountain Climbers

A.M.R.A.P. #4

  • 6 Clocks
  • 8 Push Ups
  • 12 Spider Crabs

*Watch the video below for details and see how many rounds you can get during this song:

 

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Monday 03/23/20

We miss you!  Two videos to check out today plus the TABATA. Remember, the goal is to at least maintain (and hopefully improve on) the fitness you had before this time away from school. We can’t simply take this time off – your fitness program is too important to who you are. YOU ARE WORTH YOUR BEST EFFORT!  E-mail the coaches with any questions.

Our second weekly challenge (03/23 – 03/27)

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TABATA:

  1. Chop
  2. Horse Shoe Crab
  3. Cross Stitch
  4. Quick Step

 

A.M.R.A.P. #3

-10 Frog Jumps

-10 Twists

-5 Push to Planks

*Watch the video below for details and see how many rounds you can get during this song:

 

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Thursday 03/19/20

Welcome Back! On Tuesday I explained what a Tabata and AMRAP workout should look like. You can scroll down to that post if needed. Also, don’t forget this weeks challenge: perfect your Horse Shoe Crab – it’s likely to show up in a workout next week. Good Luck!!

Thursday’s Workout:

Tabata: 

  1. Moguls
  2. Touch Backs
  3. Corners
  4. Curls

A.M.R.A.P. #2: 

  • 10 Jumping Jacks
  • 5 Push Ups
  • 10 Bikes

*Watch Video for details and see how many rounds you can get during this song:

 

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Our First Weekly Challenge (03/16 – 03/20). Check out the video and spend a little time on it each day: