Sun

Mon

Tue

Wed

Thu

Fri

Sat

1   Find some stairs outside and run up and down 10 times    (4 sets).

2   15 chest press with weights or soup cans (2 sets)

20 squats (2 sets)

3    Jump Roping!  Can you jump for 5 minutes, 3 times?  No jump rope?  Put a towel on the ground, jump back and forth.

4    Play your favorite picnic game today!

5    Play two sports today and stretch when you are done!

6   30 bicep curls with each arm  (2 sets)

20 leg lifts with each leg (3 sets)

7   Fitness Run!  Sprint 50 yards, jog 50 yards.  Can you do this 10 times?  One sprint and one jog = 1 time. 

8   50 crunches

Stretch when you are done!

9   Hold the push-up ready position for 1 minute (3 sets).

20 lunges each leg     (3 sets)

10   Fitness        Checkpoint!  How many push-ups can you do?  Curl-ups?  How long can you run without stopping? 

11   Go for a hike    today.  Make sure you hike up some hills!

12   20 shoulder shrugs (3 sets)

Do  laps around your house, 3 sprint, 3 jog, 3 walk.

13  Take today off! 

14  20 bicep curls with each arm (3 sets)

20 calf/toe raises        (3 sets)

15   Lie on your back with a ball in your hands.  Sit up, touch the ball to your feet and lie back down. Repeat 50 times.

16  Do 2 minutes of jump roping, 2      minutes of power walking, 2 minutes of jogging at a fast pace.  Repeat 4 times!

17  10 push-ups         (2 sets)

10 squats (2 sets)

18  Water Day!  Go for a swim in a  pool, run through a     sprinkler or slip and slide in your yard!

19   Do 3 minutes       shuffling side to side and 3 minutes     grapevine/karaoke.

Repeat both        movements 3 times! 

20   10 chest press      (3 sets)

10 shoulder press      (3 sets)

21   Lie on your   stomach, lift your arms and legs up like Superman.  Hold for 30 seconds, do this 10 times.

22   Try some Speed Play today!  Run, jog, run, walk, skip, run for a total of 30     minutes. 

23  Stretch all of your major muscles from head to toe!

24   50 jumping jacks (3 sets)

30 shoulder shrugs    (2 sets)

25  Go for a swim or play your favorite sport.  Get outside and have fun!

26  Get an hour of physical activity      outside! 

27  Get out for a bike ride today.  No bike? Then go for a power walk.

28  3 minutes arm   circles  (3 sets)

20 lunges each leg      (3 sets)

29  15 push-ups          (2 sets)

40 mountain climbers (2 sets)

30  Stretch!

31  Fitness         Checkpoint!  How many push-ups can you do?  Curl-ups?  How long can you run without stopping?