Scituate Fitness Awareness
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Name Exercise!
Spell Your Name And Do The Workout Ages 10-13
(Repeat if Necessary if You Have a Short Name)
A-
10 push-ups
B-
10 sit-ups
C-
20 squats
D-
20 jumping jacks
E-
10 tricep push-ups
F-
20 crunches
G-
10 squat jumps
H-
20 air jump ropes
I-
1-minute plank
J-
20 heel touches (each side)
K-
10 lunges (each leg)
L-
20 high knees
M-
20 tricep dips
N-
20 russian twists (each side)
O-
10 jumping lunges
P-
10 burpees
Q-
20 shoulder taps (each side)
R-
20 leg lifts
S-
1-minute wall sit
T-
20 mountain climbers
U-
10 up, up, down, downs
V-
20 bicycle crunches
W-
20 heel raises
X-
10 frog jumps
Y-
10 candlestick jumps
Z-
20 plank jacks
Yoga!
Follow along with the exercises and poses in the video!
YOUTUBE Video link:
https://youtu.be/GJ1GzBaO304
Partner Yoga!
Follow along with the exercises and poses in the video!
YOUTUBE Video link:
https://youtu.be/0VJ74p_UFtg
Arm Workout!
30 seconds each
Arm circles forwards
Arm circles backward
Flappy birds
Up and down arms
In and out arms
Raise the roof
All together
Push-ups
Should taps
Up, up, down, downs
Tricep dips
Reverse plank
Middle plank
Right plank
Middle plank
Left plank
Middle plank
Plank rocks
YOUTUBE Video link:
https://youtu.be/D5161p0Ki4w
Leg Workout!
30 second each
Squat hold
Abductor squat
Squat hold with heel raises
Squats
Squats with heel raises
Squat walks
Squat to jump squat
Jumping squats
Plank to jump squats
Fire hydrants right
Fire hydrants left
Donkey kicks right
Donkey kicks left
Straight leg kickbacks right
Straight leg kickbacks left
Right leg lunge to kick
Left leg lunge to kick
Right leg lunge pulses
Left leg lunge pulses
Squat hold
YOUTUBE Video link:
https://youtu.be/1m4EInv1sPY
Core Workout!
30 seconds each
Crunches
Crunches with leg lift
Bicycle crunches
Side crunches right
Side crunches left
Russian twists
Jackknife
Toe touches
Leg lifts
Flutter kicks
Roll ins
Ab hold
Twisting mountain climbers
Plank hold
Right side plank dips
Right side plank hold
Left side plank dips
Left side plank hold
Plank dips
Plank hold
YOUTUBE Video link:
https://youtu.be/_U9X1JFjzSE
Cardio Workout!
30 seconds each
Running in place
Skip in place
Ski jumps
Air jump ropes
Air jump ropes right leg
Air jump ropes left leg
Jumping jacks
Squat jacks
Squat jumps
Jumping lunges
Burpees
Mini jumping lunges
Step, reach across
Step, reach up
Plank jumps
Plank jumps right
Plank jumps left
Mountain climbers
Plank jacks
Plank hold
YOUTUBE Video link:
https://youtu.be/DrEm6OVSlUA
Stretching!
YOUTUBE Video link:
https://youtu.be/MrY9-DTRMwM
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