Flamingos Students Will Balance on One Foot and Hold Both Arms out and to the Side For

STRETCHES

“Flamingos” – Students will balance on one foot and hold both arms out and to the side for balance. With their one leg bent, they will lean forward and back up while balancing.

“Star Jumps” – Students will jump up in the air and stretch their arms and legs out so they look like a star in mid air.

“Lunge Jumps” – Students will get into a lunge position and will jump and switch their legs so they land in a lunge position.

“Squat Walks” – Students will squat and while standing in the stretching circle, they will walk while in a squat position around the circle half way around.

“High Knees” – Students will jump up while driving one knee up and then the other. The teacher will tell students when to start and stop.

“Buttkicks” – Students will stand in place and kick their own butt. The teacher will do two sets and will tell the students when to start and stop.

“Backward Lunge” – Students will step back into a lunge with each leg.

“Squat Jumps” – Students will squat down and will burst up into a jump by reaching up high.

“555’s”- Students will stand in place and bend knees five times, then they will lightly jump up with both feet five times and then they will bring their knees up high with both feet and stomp down five times.

“Forward Lunges” – Students will stand in place while doing five forward lunges on each leg.

“Jump Rope” – Students will stand on the sidewalk and jump rope in three sets, first set= 30 seconds, second set=45 seconds, third set = 60 seconds.

“Back 2 Back Twists” – Students will stand with a partner back to back and slightly sitting while twisting at the torso to slap each other high five alternating hands.

“3 set Squats” – Students stand in place and will keep feet together while squatting and without standing up, the student will move foot to one side so their feet are shoulder width apart and squat, and without standing up the student will move foot farther out to a squat. Students will do a specific number of sets on each leg. “Leg Climbers” – Students are laying on their backs with one leg up in the air and the other on the floor. Students will walk their hands up their leg, touch their toe (or laces) and climb back down their leg. Students will do a specific number of leg climbs while keeping that one foot in the air and then they will switch legs.

“Froggie Crunches” – Students will be sitting and balancing on their bottoms with their knees up to their chest and arms wrapped around their legs. While balancing on bottom, students will keep their legs together and stretch arms out and legs forward. Then students will pull arms and legs back in together. Students will do a specific number of these.

“Standing Scissors” – Students will find a line on the gym floor with one leg in front of the line and the one leg behind the line. Students will jump up and switch legs in the air and land with legs back one in front and one behind the line. Students will keep switching legs quickly back and forth until the teacher tells the class to stop.

“Stomps” – Students will jump up in the air bringing their knees up to their chest and stomp both feet down on the ground. Students will do a specific number of these.

“One-Legged Resistance Stomps” – Students will pull one leg up to their chest while balancing on the other leg. Students will hold their leg up with their arms and will squeeze their leg toward their body while stomping their leg to the ground. Students will do a specific number of stomps on each leg.

“Pot Stirrers” – Students stand with one arm leaning on a bent knee and will hang their other arm in front of their body. The student will swing their arm in a circle as if they are stirring a pot of soup. Students will do this on teacher’s cue to start and stop and then will switch arms.

“Push-up and Point” – Students will do a push-up and then will turn to one side while balancing on one arm, rest one foot sideways on top of the other, and will point to the ceiling with their free arm. Students will do a specific number on each side.

“Partner Push-ups” - Students will be sitting side by side with a partner. Students will do a push-up, balance on one arm, and will high five their partner with the arm closest to their partner.

“Bicycle Crunches” – Students lay on their backs with their hands behind their head. Students will move their legs in a bicycle movement, but very exaggerated, with legs coming straight out and their knees coming all the way up to their chest. Their arms should be coming forward on the opposite side as the leg. Students will start and stop on teacher’s cue. “Spidermans” – (basically a sideways lunge) Students will stand in place doing this activity. Students will take a giant sideways step to one side and return back to standing. This is repeated for a specific number of times on each leg. Students can make the sound effect and hand motion of Spiderman while doing this activity.

“Ab Circle” – (done inside) Students sit in a circle with their feet inside of the circle, hips touching the people sitting next to them and their arms locked. The circle will start with a specific facilitator or student and the students will lean slightly back in a wave motion around the circle. Students should not be laying on the floor, but engaging their abdominals by using the students arms next to them for support. They will lay back in a wave and come back up in a wave.

“Partner Tight Rope” – Students will be in partners and will be standing on a line on the gym floor like a tight rope with one foot in front of the other. Students will hold onto their partners opposite wrist and while balancing on the line, they must try to pull their partner off of the tight rope line. Students will do this twice with each hand.

“Supermans & Bananas” – (done inside) Students will begin on their stomachs with arms and legs raised in the form of a Superman. On teacher’s command, students will roll in the same direction so they are on their backs with arms and legs slightly off the ground in the form of a banana. Teacher will rotate back and forth between supermans and bananas.

“Air Seat” – Students will find any wall and rest their back against it, making an “air seat.” Teacher will do two sets of this for a designated time. The first set should be longer than the first.

“Frankensteins” – Students will stand in place with both arms straight out in front of them. Students will kick one leg up at a time, while keeping their leg straight, and attempt to touch their foot to their hands which stay in place. Students will do a specific number of these on each leg.

“Ankle Flex and Point” – Students will stand with the weight on one leg and use the free foot to flex and point. They will do this for a specific time on teacher’s signal on each foot.

“Push Backs” – Students will get in partners and stand with their hands touching their partners palm to palm and they will push each other and try to maintain balance. Students will now stand back to back and push each other while maintaining balance.

“Punch it out” – Students will sit in the air with knees bent while punching across their chest. “Wacky Jacks” – Students start with feet shoulder width apart with arms up and alternate movement elbow to hip.

“Trunk Twists” - Students are sitting on the ground with their knees to their chest while tapping the ground from one side to the other.

“Wheel barrels” – Students will get into partners with one walking on their hands and the other partner holding feet and walking with them to a specific line on the gym floor and back.

“Push up with a calf raise” – Students will be in a push up position and will lift one leg in the air and then the other, alternating back and forth.

“Bear Crawls” – Students will start by sitting on their heels, putting arms up with elbows and inch from knees (like a bear with claws up). Fall forward into this position and step forward with opposite hand and foot with both landing at the same time. Alternate hand and foot for 5 forward and 5 backward.

“Line Jumps” – Students will find any line on the gym floor to jump over and back on 10 times. Students will then jump side to side 10 times. *Challenge* Do the same stretch but with one foot. Students should use right foot first and then switch to left foot.

“Push up steps” – Students get into a push up position and will step forward bringing one leg forward ankle to hand. Students will alternate legs doing 5 on each leg.

“Inch Worms: Upper/Lower” – (upper) Students will stand with feet together and will bend over to touch their feet. Students will walk their hands forward and back without moving their lower body. Repeat 10 times. (lower) Students will stand with feet together and will bend over to touch their feet. Students will take a giant step backward into a push up position and then will tip toe their feet forward back to their hands. Repeat 10 times. (combination: later in semester) Students will stand with feet together and will bend over to touch their feet. Students will walk their hands forward to a push up position and then will tip toe (or inch) their feet toward their hands. Students will then take a giant step backward back into a push up position and walk their hands toward their feet. Repeat 10 times.

“V Ups” – Students will lay on their back with arms by their sides and legs forward. At the same time bring your arms and legs up in a “V” position and back down. Repeat 10 times.