January 2, 2018
by Daira

Move More Minutes!

Let’s add more movement into our day.

Here is a guide to help you find activities to move more throughout the day.

How much time do you have?

10 minutes or less:

  1. Team Challenge
    • Grab a deck of cards. (Phase 10 is our favorite for this game) Read and do!
  2. Holiday Hustle
    • Read and do!
  3. Pyramid Power
    • Read and do!
  4. Partner Power
    • Grab a partner. Play the video and follow along.
  5. Tabata Together
    • Play the video and follow along.
  6. Deck the Halls Challenge
    • Grab a deck of cards. Read and do!

5 minutes or less:

  1. You Go, I Go!
    • Grad a partner or assign a leader. Watch or Read and DO!
  2. EMOJI Challenge (update information on there)
    • Read and do!
  3. Super Hero Challenge
    • Read and do!
  4. Jump Up, Jump Up & Get Down!
    • Read and do!
  5. Plank Challenge
    • Read and do!
  6. Ghostbusters Challenge
    • Play the Ghostbuster song on YouTube. Every time you hear the word Ghost, do a burpee)
  7. Circuit Circus
    • Play the video and follow along.
  8. Throwback Fitness
    • Get a partner. Read and do!

1 Minute or less:

  1. Go, Slow & Whoa Challenge
    • Fueling with the right foods can make your body perform better.
    • Try to commit to eating 5 fruits and veggies each day.
  2. How to Squat
    • 10 perfect squats together as a class.
    • What muscles can you feel you are working?
      • Quads, hamstrings, calves, glutes or core (abdominals and low back).
  3. How to Plank
    • Survivor Challenge who can maintain the plank the longest with good form?
  4. How to do a Burpee
    • How many burpees can you do in a minute?
      • Take your heart rate before starting and immediately following the minute.
        • Count your heart beats for 10 seconds x 6 = Heart Rate
        • This helps you understand how hard your body (heart) is working.
  5. How to do a Kneeling Superman
    • Perform 10 Kneeling Supermans. Slow and steady to maintain balance.
      • What muscles do you feel working?
        • Shoulders, hamstrings, abdominals, low back
  6. Done in 60 Seconds Challenge
    • Use these 4, 1 minute activities at the beginning of the week and at the end. See if you are able to improve your score!
      • Which exercises do you enjoy?
      • Which exercises do you not enjoy?
  7. How to do Mountain Climbers
    • How many Mountain Climbers can you do in a minute?
      • Take your heart rate before starting and immediately following the minute.
      • Count your heart beats for 10 seconds x 6 = Heart Rate
      • This helps give you an idea of how hard your body (heart) is working!
  8. How to do a Modified Push-Up
    • Perform 10 Modified Push-Ups. Talk about the muscles you feel working.
      • Chest, Arms and Core.
  9. How to do a Lunge
    • Perform 5 lunges on each leg. How can you make these harder or easier?
      • Harder - More repetitions, add weight, do them faster or put your hands above your head.
      • Easier - Less repetitions, hold onto a chair or wall for balance or do them slower.
  10. How to do a Shoulder Bridge
    • Perform 10 Shoulder Bridges using good form.
      • What muscles do you feel working?
        • Glutes, Hamstrings, Low Back, Abdominals, Quads