Holland Christian Schools

5/6 WORKOUT - STUDENTS SPEND 6 MINUTES AT EACH OF THE 5 STATIONS LISTED BELOW


ABDOMINALS

APPLE PICKERS – 25
LEG CIRCLES – 10
SIDE PRONE UPS – 30 SEC.
EACH SIDE
V-UPS – 10
LEG LIFTS – 3 SETS OF
15 SECONDS


** START BACK AT THE TOP OF THE PAGE AFTER THE LEG LIFTS.


5/6 WORKOUT


SPEED & QUICKNESS


1 GRADUATED SHUTTLE RUN
LINE JUMPS – 50
FLOOR LADDER – 2 TIMES
JUMP UPS – 15
WALL TAPS – 25


** START BACK AT THE TOP OF THE PAGE AFTER DOING THE WALL TAPS.


5/6 WORKOUT

LOWER BODY

JUMP ROPES – 50 FORWARD
25 BACKWARD
25 SPEED
STEP UPS – 50
WALL SIT – 30 SECONDS
SQUAT JUMPS – 20


** START BACK AT THE TOP OF THE PAGE AFTER THE SQUAT JUMPS.


5/6 WORKOUT


UPPER BODY


CURLS – 15 EACH ARM
BUTTERFLIES – 15 EACH
ARM
FRONT EXTENSIONS – 15
EACH ARM
PUSH UPS – 10
BLEACHER DIPS – 10


** START BACK AT THE TOP OF THE PAGE AFTER THE BLEACHER DIPS.


5/6 WORKOUT CARDIO- RESPIRATORY


RUN LAPS AROUND THE GYM. YOU MAY WALK 1 LAP AFTER EVERY 5 YOU RUN.


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POTLUCK


PREPARE 30-40 CARDS WITH A SPECIFIC TASK ON EACH ONE.
E.G.
15 PUSH UPS
3 LAPS WHILE PATTING THE HEAD AND RUBBING THE STOMACH
50 JUMP ROPES
GET A DRINK
15 APPLE PICKERS


PUT THE STUDENTS INTO GROUPS OF 3 OR 4 AND HAVE THEM CHOOSE A CARD. THEY MUST DO WHAT THE CARD SAYS AND THEN DRAW ANOTHER WHEN THEY HAVE FINISHED THE PREVIOUS ONE. THE STUDENTS WILL HAVE FUN AND GET A GOOD WORKOUT AT THE SAME TIME.





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STUDENTS X OUT "1 TIME" OR "2 TIMES" AS THEY COMPLETE EXERCISES


CARDIO-RESPIRATORY

* 5 STAIR-HALL LAPS 1 TIME 2 TIMES
* 7 STAIR LAPS 1 TIME 2 TIMES
* RUN AND JUMP ROPE
- 10 TIMES DOWN AND BACK 1 TIME 2 TIMES



UPPER BODY

* 25 CURLS EACH ARM 1 TIME 2 TIMES
* 25 B-FLIES EACH ARM 1 TIME 2 TIMES
* 25 FRONT EXT. EACH ARM 1 TIME 2 TIMES
*15 BENCH DIPS 1 TIME 2 TIMES
*15 PUSH UPS 1 TIME 2 TIMES
* 1 MIN. FROZEN PUSH UP 1 TIME 2 TIMES
* 25 REVERSE CURLS E/ARM 1 TIME 2 TIMES
* 25 MED. BALL TOSS (ALONE) 1 TIME 2 TIMES



ABDOMINALS

* 25 APPLE PICKERS 1TIME 2 TIMES
* 25 SIT UPS 1 TIME 2 TIMES
* 40 CRUNCHES 1 TIME 2 TIMES
* 25 FLUTTER KICKS 1 TIME 2 TIMES
* 1 MIN. PRONE UP 1 TIME 2 TIMES
* 10 V-UPS 1 TIME 2 TIMES
* LEG LIFTS - 4 @ 15 SECS. 1 TIME 2 TIMES
* 30 ROLLBACKS 1 TIME 2 TIMES



LOWER BODY
* 50 JUMP ROPES 1 TIME 2 TIMES
* 25 HEAVY ROPES 1 TIME 2 TIMES
* 50 STEP UPS 1 TIME 2 TIMES
* 20 JUMP UPS 1 TIME 2 TIMES
* 25 SQUAT JUMPS 1 TIME 2 TIMES
* 1 MIN. WALL SIT 1 TIME 2 TIMES
* LUNGES - 4 LENGTHS 1 TIME 2 TIMES



SPEED & QUICKNESS

* 5 GRAPEVINES 1 TIME 2 TIMES
* 3 GRADUATED SHUT. RUN 1 TIME 2 TIMES
- 1/2 BACK, FULL BACK
* 4 TIMES THRU LADDER 1 TIME 2 TIMES
* 30 SEC. DOT DRILL 1 TIME 2 TIMES
* 30 WALL TAPS 1 TIME 2 TIMES
* 50 LINE JUMPS 1 TIME 2 TIMES