HTML Preview Physical Activity Calendar page number 1.
January 2017
Secondary Physical Activity Calendar
Reproduced with permission from the Society of Health and Physical Educators (SHAPE America) http://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.cfm
Yoga Images from www.forteyoga.com
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
Code Word
While watching TV any
time you hear the code
word complete 10
jumping jacks.
Code word: new year
2
Shoulder Shrugs
Shrug your left shoulder
up and down 10 times.
Then repeat with your
right shoulder 10 times.
3
Jump rope as fast as
you can for one minute,
then rest for 1 minute.
Repeat 6-8 times.
4
Balance
Stand on your right leg
and lift your left knee at
a 90 degree angle.
Touch your toe without
falling repeat 10 times
then switch sides.
5
Step Jumps
Find a step or a bench
and jump up and down
50 times. Be careful.
Take a break if you
need to.
6
4 for 10
10 frog jumps
10 sit-ups
10 push-ups
10 second superman
hold
7 Paper Plate Planks
In plank position with
paper plates under
your feet. Complete
30s each:
-mountain climbers
-in and out feet
-knees to chest
8
Commercial Planks
Can you plank during
an entire commercial
break?
9
Core Challenge
Plank 10 seconds
10 crunches
10 sit ups
Repeat 5 times with no
rest!
10
High Knees & Stretch
High knees for 30
seconds then stretch a
body part. Repeat
stretching a new body
part each time.
11
Shuttle Run
Pick a starting point
and place 2 small
objects 10 yards away.
Sprint to pick up each
object one at a time.
12
Skaters
Hop to your right
bringing your left foot
behind you with knees
bent & body low.
Repeat the movement
to the left. Do for 30
seconds.
13
Partner Challenge
Sit back to back with a
friend and link arms.
Try to stand up without
unlinking arms.
14 Seated Forward
Bend Pose
Hold for 1-3 minutes
breathing deeply going
deeper into the pose.
Rest if need.
15
Exercise DVD
Get an exercise DVD
or find one on the
internet and do it with
the whole family.
16 Hands & Knees
Balance Pose
Hold for
30-60 seconds, switch
sides and repeat.
17
Long Jump
Pick a starting point
and jump as far as you
can. Try 3 different
times to see how far
you can go.
18
Army Crawl
Lay on your stomach
resting on your
forearms. Crawl across
the room dragging your
body as if you’re
moving under barbed
wire.
19
Do this:
-Hop on one leg 30
times, switch legs
-Take 10 giant steps
-Walk on your knees
-Do a silly dance
-Sprint for 10 seconds
20
Tabata
Mountain climbers
20 seconds of work
10 seconds of rest
8 rounds
21
7 Commercial Stroll
During a commercial
break take a walk
around your entire
house. Still a
commercial? Go again
this time speed walking
so you don’t miss a
thing!
22 Mummy Kicks
Criss-cross arms from
left to right while lightly
hopping & kicking your
feet from left to right.
23
Cardio & Yoga
Do a cardiovascular
exercise(s) of your
choice for 5-10 minutes
then try all three yoga
poses holding each pose
for 30-60 seconds before
switching.
24
4 for 10
10 frog jumps
10 sit-ups
10 push-ups
10 second superman
hold
25
Core Challenge
Plank 10 seconds
10 crunches
10 sit ups
Repeat 5 times with no
rest!
26 Low Lunge Pose
Hold
for 30-60 seconds,
breathing deeply.
Switch legs and repeat.
27
Star Jumps
Jump up with your
arms and legs spread
out like a star. Do 10
then rest and repeat.
28
Paper Plate Planks
In plank position with
paper plates under
your feet. Complete
30s each:
-mountain climbers
-in and out feet
-knees to chest
29
Dance, Dance
Put on your favorite
song or turn on the
radio. Dance however
you like during the
entire song!
30
Tea Cup Tip-ups
Place your hands on the
ground and gently touch
your forehead to the
ground balancing your
elbows on your knees.
31
Star Jumps
Jump up with your
arms and legs spread
out like a star. Do 10
then rest and repeat.
SHAPE America recommends school-age
children accumulate at least 60 minutes and
up to several hours of physical activity per
day. Each bout of physical activity should be
followed by cool-down stretches that help
reduce soreness and avoid injury. Happy
exercising!
NATIONAL HEALTH OBSERVANCES
National Blood Donor Month