December Road Runner Fitness Calendar

1. December Road Runner Fitness Calendar Dear Road Runner, You can choose the days you work out, just make sure you get in 5 days each week!  Have fun, I will give you another calendar for the Winter Break in a few weeks! Keep up the good work!!  If you have questions, please ask me when you come to P.E. Love ya, Coach George

2. Warm-up, cool-down and stretch! • Triceps push-ups – regular push-up position except place hands together in triangle (with thumbs and first finger). • Wide push-ups – regular push-up except place hand wider than shoulders. • Bottom kickers – get on hands and knees; one leg should have thigh parallel to the floor; kick upwards with that leg and squeeze your glutes! Repeat on other leg. • Squat leaps – do a squat then jump up as high as possible! • Atomic sit-ups – lie on back; hands behind head; raise feet 6 inches off floor; keep legs slightly bent; perform sit-up while raising legs; touch elbows to knees and slowly lower back to start; feet should not touch floor! • Side crunches – lie on side; one arm on floor and one on head; now raise up without pulling on head; slowly lower to start. • Reverse crunch – lie on floor; legs crossed and raised off floor; slowly bring knees back to chest; slowly move back to start position. • Flutterkicks – lie on back; place hands under bottom; legs 6 inches off floor; legs straight (not locked); raise one leg at a time and switch. • Reverse Flutterkicks – lie on stomach; lift legs off the floor one at a time - almost like swimming! • ALWAYSwarm-up and stretch and cool-down and stretch EVERY day!!  • Warm-ups (5 minutes): walk; run in place; jumping jacks; jumping rope; biking; or stair climbing • Stretches: butterfly; lunge to front; lunge to side; cross right over left; cross left over right; sit and reach stretch • Cool-down (5 minutes): walk slowly; breathe in nose and out mouth (hands on head if you ran!) Exercise descriptions • Dive bombers – start in push-up position except hands and feet are wider than shoulders and bottom is raised. Lower to floor, stretch chest up, go back to push-up position and then to start position. • 8 count body builders – 1 – squat; 2 – thrust legs straight back; 3 – lower to a push-up; 4 – push back up; 5 – kick feet apart; 6- bring feet back together; 7 – pull back to squat; 8 – stand up. • Sets and Reps • Always try to do 3 sets of each exercise – if it is too difficult drop to 2. • Begin with 10 reps; as they get easier increase to 12; then 15; and continue by 5’s!

3. Harley Pasternak Fat Burners Sculpting lean muscle allows you to burn more calories at rest. Mix upper body, lower body and ab moves to develop lean muscle. Create your own circuit with some of these moves. Start with one set of 20 reps of each move, work up to 3 sets of 20. Superman Works: Lower back and butt How to do it: Lie face down with arms and legs fully extended. Lift arms toward ceiling, as if flying. Return to starting position and repeat! Squat with Dumbbells Works: Lower body (glutes, quads, hamstrings!) How to do it: Stand holding a 5- to 8-pound dumbbell in each hand. Lower butt until thighs are parallel to the floor, keeping knees behind toes. Push back up to starting position and repeat. Bent-Over Row Works: Back, shoulders, biceps How to do it: Holding a 5- to 8-pound dumbbell in each hand, bend knees and lean forward until torso is nearly parallel to the floor (arms should be hanging down). Squeeze shoulder blades and pull dumbbells to chest. Return to start and repeat. Lying Dumbbell Triceps Extension Works: Triceps and shoulders How to do it: Lie face up with a 5- to 8-pound dumbbell in each hand, arms extended toward ceiling (palms facing in). Hinge at elbows, then lower dumbbells down between shoulders and ears. Raise dumbbells back toward ceiling and repeat. Standing Side Bend Works: External and internal obliques (aka love handles!) How to do it: Stand with feet shoulder-width apart, a 5- to 8-pound dumbbell in each hand. Raise right hand overhead; let left hand hang by side. Gently lean upper body to the left. Repeat on opposite side. Road Runners – If you do not have weights at home, then use a can of green beans in each hand (they weigh about a pound each!!)