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Fitness Cards Instructions Exercise Title
PUSH-‐UPS
Exercise Illustration
4
6
8
Repetitions:
Easy;
Intermediate;
Hard
Type of Exercise:
Strength
Cardio
L.S., 9.2.2014
Flexibility
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PUSH-‐UPS
PUSH-‐UPS
4
6
8
4
6
8
SHOULDER SHOULDER TOUCHES TOUCHES
12
L.S., 9.2.2014
14
16
12
14
16
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SUPERMANS SUPERGIRLS
8
10
12
8
10
12
SIT-‐UPS
SIT-‐UPS
6
L.S., 9.2.2014
8
10
6
8
10
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PLANK
PLANK
10 s.
20 s.
30 s.
HIP LIFTS
10 s.
20 s.
30 s.
HIP LIFTS
8
L.S., 9.2.2014
10
12
8
10
12
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INCH WORMS INCH WORMS
Hold 2 sec.
Hold 2 sec.
4
6
8
4
6
8
TUCK UPS
TUCK UPS
6
L.S., 9.2.2014
8
10
6
8
10
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TUCK JUMPS TUCK JUMPS
5
10
15
5
10
15
JUMPING JACKS JUMPING JACKS
10
L.S., 9.2.2014
15
20
10
15
20
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JOGGING LAPS JOGGING LAPS
1
2
3
1
HOPPING
10
L.S., 9.2.2014
15
3
HOPPING
20
2
10
15
20
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PIKE STRETCH
MODIFIED PIKE STRETCH
10 s.
15 s.
20 s.
10 s.
MAD CAT
15 s.
20 s.
MAD CAT
4 x 3 s. 5 x 3s. 6 x 3 s. 4 x 3 s. 5 x 3s. 6 x 3 s.
L.S., 9.2.2014
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PRAYER STRETCH
PRAYER STRETCH
10 s.
15 s.
20 s.
SEAL STRETCH
10 s.
L.S., 9.2.2014
20 s.
SEAL STRETCH
10 s.
15 s.
15 s.
20 s.
10 s.
15 s.
20 s.
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CALF STRETCH CALF STRETCH
10 s.
15 s.
20 s.
QUADS STRETCH
10 s.
L.S., 9.2.2014
15 s.
20 s.
20 s.
QUADS STRETCH
10 s.
15 s.
10 s.
15 s.
20 s.
Fitness Cards
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STRADDLE SIT STRADDLE SIT
10 s.
15 s.
20 s.
10 s.
15 s.
20 s.
ROPE SKIPPING ROPE SKIPPING
5
L.S., 9.2.2014
10
15
5
10
15
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GALLOPING LAPS
1
2
3
GALLOPING LAPS
SKIPPING LAPS
L.S., 9.2.2014
2
3
2
3
SKIPPING LAPS
1
1
1
2
3
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CRAB WALKS CRAB WALKS (forward)
(backward)
10
15
20
10
15
20
BEAR WALKS BEAR WALKS
10
L.S., 9.2.2014
15
20
10
15
20
Fitness Cards
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V-‐Balance
V-‐Balance
! !
! !
! Y+21! %)//'1.! Z'//'%$.+! ':! :1'-.! %)//'1.! ! Y+21! 7).! +-%)1+!:$-,+1%! %)//'1.! Z'//'%$.+! 21+! /'$-.$-,! ':! :1'-.!.'<21(%! %)//'1.! 7).! :++.!+-%)1+! .'! 29' /'%%$7*+!+*7'
/'%%$7*+!+*7'
!
! ! ! U-,13!42.!Z%2&+!2%!:1'-.!%)//'1.!7).!<$.#!0-++%!'-!,1')-(!2-(!%#')*(+1!2-(!)//+1!7240!/)%#+ ! U-,13!42.!Z%2&+!2%!:1'-.!%)//'1.!7).!<$.#!0-++%!'-!,1 )/!$-!.#+!2$1[! )/!$-!.#+!2$1[! ! 5 s . 10 s . 15 s . 5 s . 10 s . 15 s . ! ! ! ! 0-++%! ! >)/+1&2-S>)/+1,$1*! 1'40%! Z*3$-,! '-! 7+**3! ! >)/+1&2-S>)/+1,$1*! <$.#! 4#+%.! 2-(! 1'40%! '::!Z*3$-,! :*''1[!'-! <#$*+! 7+**3! /21.-+1! <$.#! 4#+%. ,+-. ! 1'40%!3')!.'!2-(!:1'! 1'40%!3')!.'!2-(!:1'! !
DISH ROCKERS
DISH ROCKERS
!
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!
!
! ! ! ")1-!.#+!.)1.*+!Z'-+!/21.-+1!$-!2-,13!42.!%#2/+!Z.)1.*+[!2-(!'.#+1!/21.-+1!#2%!.'!.13!2-(!/)%#!3' ! ")1-!.#+!.)1.*+!Z'-+!/21.-+1!$-!2-,13!42.!%#2/+!Z.)1.*+ '9+1! '9+1! ! ! 6 8 10 ! F1240!.#+!+,,! 6 8 10 ! F1240!.#+!+,,! ! ! ! ! ! ! ! ! ! ! L.S., 9.2.2014 ! ! ! ! ! ! ! ! ! ! F*'40%!Z<$.#!2!/21.-+1!2%%)&+!($::+1+-.!2-2*',)+!.$&+%!2%!($1+4.+(!73!.+24#+1!<#$*+!%.23$-,! ! F*'40%!Z<$.#!2!/21.-+1!2%%)&+!($::+1+-.!2-2*',)+!.$&
