Windy Whirl Physical Activity Program The goal is to exercise for four days per week. There are activities listed for specific days, however you can choose to participate in another physical activity. Write in the space what activity you were able to complete. Cross training can be riding your bike, taking a hike, swimming, walking your dog, skateboarding, playing catch, jumping rope, etc. You can also change days around. For example, you could switch Thursday and Friday which means that Thursday would be a rest day and Friday would be a walk / jog day.
Monday
Week 1 2/20 – 2/26
Week 2 2/27 – 3/4
Week 3 3/5 – 3/11
Week 4 3/12 – 3/18
Week 5 3/19 – 3/25
Week 6 3/26 – 3/31
Physical Education and Setting Goals
Rate of Perceived Exertion
Target Heart Rate Zones
The Water/Soda Challenge
The sleep challenge and being positive with yourself
How to run/walk a community race
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Walk 5 mins & jog 1 min, repeat two times OR Jog 5-10 mins
Rest day OR Cross train for 15 to 20 minutes
Walk 5 mins & jog 1 min, repeat two times OR Jog 5-10 mins
Rest Day
Walk 5 mins & jog 1 min, repeat two times OR Jog 5-10 mins OR Cross train for 15 to 20 mins
Rest Day
Walk 4 mins & jog 2 mins, repeat two times OR Jog 10 mins
Rest day OR Cross train for 15 to 20 minutes
Walk 4 mins & jog 2 mins, repeat two times OR Jog 10 mins
Rest Day
Walk4 mins & jog 2 min, repeat two times OR Jog 10 mins OR Cross train for 15 to 20 mins
Rest Day
Walk 4 mins & jog 3 mins, repeat two times OR Jog 15 mins
Rest day OR Cross train for 15 to 20 minutes
Walk 4 mins & jog 3 mins, repeat two times OR Jog 15 mins
Rest Day
Walk 4 mins & jog 3 min, repeat two times OR Jog 15 mins OR Cross train for 20-30 mins
Rest Day
Walk 3 mins & jog 4 mins, repeat two times OR Jog 20 mins
Rest day OR Cross train for 15 to 20 minutes
Walk 3 mins & jog 4 mins, repeat three times OR Jog 20 mins
Rest Day
Walk 3 mins & jog 4 min, repeat three times OR Jog 20 mins OR Cross train for 20-30 mins
Rest Day
Walk 2 mins & jog 5 mins, repeat two times OR Jog 25 mins
Rest day OR Cross train for 15 to 20 minutes
Walk 2 mins & jog 5 mins, repeat three times OR Jog 25 mins
Rest Day
Walk 2 mins & jog 5 mins, repeat three times OR Jog 25 mins OR Cross train for 2030 mins
Rest Day
Walk 1 min & jog 6 mins, repeat three times OR Jog 30 mins
Rest Day
Cross Train for 15 to 20 mins
Rest Day
Windy Whirl March 31 1 mile & 5k
EVERY STEP IS A GOOD STEP!