January 2016 Family Fitness Daily Movement Calendar SUNDAY





DAILY CHALLENGE: CFISD would like to challenge all families to incorporate more movement into their daily routine for a healthier lifestyle. For each daily activity, try to move consistently without stopping for at least 15 minutes. If you move for 20 minutes, GREAT! If you move for 30 minutes, EVEN BETTER! If you move for 60 minutes, AWESOME!!!So, grab a family member or a friend and GET MOVING TODAY! 3


Holiday Get outside and get moving!

Holiday Get outside and get moving

10 Feet Switches Jump and switch feet, placing a different foot in front each time you land. How many can you do in 1 minute?

11 Basketball

17 Sliders Feet together, knees bent, slide to the right side landing on right leg. Slide to the left side landing on the left leg. Try 20 in a row.

18 Balance Balance on one foot and tilt forward to make your body look like a table. One leg straight back and arms stretched straight out in front. Switch. 25 Catch Practice your catching skills by catching a ball thrown to you by someone else.

24 Run See how fast you can run a mile. Have a family member time you. 31 Get outside and get moving!

Play a game of 3 vs. 3 basketball, or pretend to shoot a basketball for 20 consecutive jumps. Bend knees and prepare to shoot.





Holiday Get outside and get moving!

Holiday Get outside and get moving!

5 Side Plank Hold In the plank position (push-up position), take one hand off the floor and turn to the side. Balance as long as you can. Switch.

6 Wide Tire Run Run in place with your legs wide as if attempting to step inside a tire each time. Try to run for 30 seconds. Don’t stop.

7 Wall Sits Place back on the wall while keeping your knees at 90 degrees. Have a contest for who can stay in the position the longest.

8 High Knee Punch Run in place with high knees. At the same time, punch arms straight up to the ceiling alternating right and left.

9 Stretch Day Take turns with friends, each person leading a stretch for a different muscle. How many stretches can you come up with?

12 Soccer Play a 3 vs. 3 game of soccer or practice your dribbling skills by running the ball from one end to the other.

13 Water Bottle Biceps

14 Aerobics

15 Tag Play your favorite tag game with some friends or family members after school.

16 Football Drill Run as fast as you can in place with your knees bent. Turn right and face the next wall (keep running), turn right again, and again until back to front.

19 Stair Climbing With an adult family member, walk up and down the stairs for 15 minutes. No Stairs? Find a hill, incline, or step bench.

20 Ski Jumps Pretend you are a skier. Jump side to side as if you were skiing down a mountain. Don’t forget to use your arms! 27 Jump Rope Grab a jump rope and grab a friend. Take turns jumping rope. Jump rope until you miss before passing the rope to your friend.

21 Walking Go for a walk with a grandparent or adult relative who takes care of you.

22 Hopscotch Make a hopscotch court and play with your family.

23 Play Grab a few friends and play a few tag games like “Capture the Flag”.

Family Adventure Go for a hike with your family today. Try to keep a vigorous pace and work up a sweat.

29 Create Create a new game with a friend today using a ball.

30 Tape It Front Put a piece of tape on the ground and jump back and forth as quick as you can for 30 seconds. Repeat 10 times.

26 Inchworms

Keeping your legs straight, place your hands on the ground, walk them into pushup position, then walk your legs back to your hands.

With an adult or family member use water bottles to exercise your biceps (upper arms). No water bottles? Use soup cans.

Do an aerobic activity of your choice for at least 15 minutes. Try not to stop! Get your heart rate up! Aerobics can be running, dancing biking, skating, jumping rope...


January Movement Calendar.pdf

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