Liberty Physical Education Department
Greetings Liberty Families,
The Remote Learning days offers the students the opportunity to exercise for their daily PE points while at home.
The PE teachers all communicate differently with our classes. Please check Schoology for your specific assignment and contact your teacher for any question you may have along the way. We are here to partner with you through this process to make online learning as smooth as possible for all. Thank you for your support.
Options for Remote Learning:
Outdoor Ideas / Sport Team Training:
New! Complete a Marathon!! You can walk/bike/roller blade/run. Create a picture or chart with 26 boxes and color in a box for every mile that you complete (26 miles equals a marathon). Make one for everyone in your family! This is a wonderful way to keep everyone accountable. Let your teacher know your progress along the way and send us a picture of your completed marathon when it's done!
Option 1 - Use fitness equipment at home/ parent supervision required. Treadmill, elliptical machine, free weights, kettle bells, etc then tell us what you did !!
Option 2 - Send us a screen shot photo of your workout from a fitness or smart watch. Ideas can include: outdoor run (picture of mileage), bike mileage, hill workouts, etc.
Option 3 - Send us a video of a workout you made up! Parent help needed to record the video!
Option 4 - Push mow your grass! Send us a picture after you are done!
Option 5 - Hit the bike trail and walk, run, bike, roller blade. Tell us what you did and how long in time and miles you completed.
Option 6 - Send us a list or a short paragraph for what your coach from your sports team(s) had you do today. This can count for PE!
Option 7 - Complete 5,4,3,2,1's FIVE times. This is 5 jumping jacks, 5 sit-ups, 5 push-ups then 4 jumping jacks, 4 sit-ups, 4 push-ups, then 3 of each, then 2 of each, then 1 of each. Rest for 1 minute. Complete 4 more rounds.
Option 8 - Mr. W's 30-30 for 3 - Do 30 burpees (no push-up) and 30 push-ups under 3 minutes.
(Burpees and pushups can be done in any order and can be broken up to accommodate fatigue.)
Option 9 - The Name Game! Assign an exercise for every letter of your name (first name AND last name) then complete the workout! * Find some fun ideas on google search or Pinterest!
Option 10 - Trick Shot It Up!!! - Have you ever seen Dude Perfect? They are the trick shot pros. Your job is to come up with a cool fitness - related trick shot. Take a video of it and send it to your teacher.
Option 11 - Jump Rope - 30 seconds on and 60 seconds off. Attempt 5 rounds. See if you can do more! https://www.youtube.com/watch?v=wK8XUaAfmSs&feature=youtu.be&t=37
Option 12 - Fitness Monopoly
Option 13 - Bingo
Liberty Track Workouts:
Option 1: 1 lap warm-up (400m) with easy walk/jog. Stretch. Run 2 laps without stopping. 1 lap cool down.
Option 2: Complete 6 laps of walk the curves and jog/run the straights.
Option 3: Jog for a 5 minute warm-up. Set your timer and run 1 mile. Jog for 5 minute cool down. Let your teacher know what your time was OR send us a picture of your watch results.
Option 4: Start where we always begin and run 300 meters (this takes you to the bleachers). Walk through the fence opening to get to the bleachers and run stairs by running up the right stair (use the railing) and walking down the left stairwell. Move to the next stair case on bleachers and run up the right side and walk down the left. Continue this until you get to the end of the bleachers. Walk out of the fence opening. Take 3 minute break. Complete this set 3 more times. (Run 300 meters, complete stair set, rest 3 minutes).
Option 5: Jog 5 minutes to warm up. Run 8 x 100m (on the straight part of the track). Remember that the track is 400m in length so pick either straightaway side. Run 1 x 100m fast then stop to rest for 30 seconds. Turn around and run back. Rest for 30 sec. Continue 6 more times.
Dances:
Option 1 - 3 Dances (Zumba Style) - Do these 3 for a total of 10 minutes
Till Ya Legs Hurt https://www.youtube.com/watch?v=kPG2eKPV8KU
Roar - https://www.youtube.com/watch?v=4UTDPlLmp8E
Can’t Stop the Feeling - https://www.youtube.com/watch?v=mntVristcgs
Option 2 - 3 Dances (Wedding Style) - Do these 3 for a total of 10 minutes
Cha Cha Slide - https://www.youtube.com/watch?v=EWBLyKB9Ok8
Cupid Shuffle - https://www.youtube.com/watch?v=fAhXfcm_v40
Whip Nae Nae - https://www.youtube.com/watch?v=vjW8wmF5VWc
Option 3 - Check out Refit Revolution on Youtube. These ladies provide fun workouts to upbeat music.
Sports:
Option 1 - Football Conditioning Workout- https://www.youtube.com/watch?v=VkIqUzGLw60
Option 2- Boxing Workout (15 minutes) - https://www.youtube.com/watch?v=pWLEkO0MlXs
Option 3 - At Home Baseball Workout - https://www.youtube.com/watch?v=aMqbi7hmWJk&feature=youtu.be
Option 4- Football Workout #2 - https://youtu.be/GYQAuZBiQDk
Option 5 - Workout Like a Gymnast (10 minutes) - https://www.youtube.com/watch?v=Uav-EQh7oFE&feature=youtu.be
Cardio:
Option 1 - At Home Cardio Workout (10 minutes) -https://www.youtube.com/watch?v=gUWFmn8f3H4
Option 2 - Strong by Zumba (20 minutes) - https://www.youtube.com/watch?v=eWjd8C2SB0Y
Option 3 - Cardio 1 - https://www.youtube.com/watch?v=7xCAEbKDNi4
Option 4 - Cardio 30/30 - https://www.youtube.com/watch?v=EkuRPJ8rMZI
Option 5 - Calorie Burn Cardio Workout (10 min) - https://www.youtube.com/watch?v=c-xUk444SWc
Option 6 - 1 Mile Disco Boogie - https://www.youtube.com/watch?v=4wAzRW2LCus
Option 7 - 1 Mile Walk Up to the Beat Power Walk - https://www.youtube.com/watch?v=Oa9M1VYZozQ
Yoga/Pilates/Strength:
Option 1 - Ultimate Pilates 10 Min Workout (Boho Beautiful Youtube Channel) - https://www.youtube.com/watch?v=LhGmNiBfFrA
Option 2 - Morning Yoga Stretch (10 minutes) - https://www.youtube.com/watch?v=JTJx8fxo2Io
Option 3 - Yoga - https://www.youtube.com/watch?v=Pr7siGyNgGI
Option 4 - Strength Training - https://www.youtube.com/watch?v=LN39MfLto20
Option 5 - Obliques and Abs - https://www.youtube.com/watch?v=r2EfO4k7BII
Option 6 - Glutes and Thighs - https://www.youtube.com/watch?v=REFSXurvDTM&list=PLiQyPKgbtKzeTgB7v-0XE_Bg7IypHyEek&index=13&t=0s
Option 7 - Gentle Flow Yoga - (25 minutes) https://www.youtube.com/watch?v=g13nVd7OLYs
HIIT:
Option 1 - New Daily HIIT workouts - www.darebee.com
Option 2 - The Body Coach (Joe Wicks) -https://www.youtube.com/watch?v=q20pLhdoEoY
Option 3 - The Body Coach 7 Day Sweat Challenge (Day 1) - https://www.youtube.com/watch?v=QXmdXilQaqA
Option 4 -10 Minute Kids HITT Workout - https://www.youtube.com/watch?v=kAXg3cM0UCw
Option 5 - 12 Minute HIIT and Tone Walk Workout - https://www.youtube.com/watch?v=ROCFJu7Rd9U
Tabata:
Option 1 - Bodyweight Workout/Lower Body Training Session (Timed) by Danny Fung (he's cool!)- https://www.youtube.com/watch?v=58SsQiQTuHk
Option 2 - Fortnite Fitness (4 minutes. Do ALL 3 videos) - https://www.youtube.com/watch?v=4v6Zcc1_tR0
https://www.youtube.com/watch?v=_fzo6veE3Ik https://www.youtube.com/watch?v=0kvyBApinGU
Option 3 - Kid Tabata with Timer - https://www.youtube.com/watch?v=IX75VRKLpmw
Option 4 - Kid Circuit with Paper Plates - https://www.youtube.com/watch?v=S9Yd9eV3RqQ
Option 5 - Justice League - https://www.youtube.com/watch?v=u8IZfNrA17w
NEW!! Option 6 - Daily Warm-up- https://www.youtube.com/watch?v=ctZmWxYHWZk
Links to Browse:
Option 1 - Beachbody Kids Workouts - https://vimeo.com/showcase/6880106
Option 2 - YMCA Virtual Classes - https://ymca360.org/
Option 3- Prime Video Members: Search “fitness” and find a plethora of fitness videos ranging from Zumba, HIIT, boxing, and general cardio fitness classes.
Option 4 - The Fitness Blender Website -https://www.fitnessblender.com/
Option 5 - Heather Robertson YouTube Channel -https://www.youtube.com/channel/UCOpsZxrmeDARilha1uq4slA
Option 6 - Dare Bee (pictures of exercises) - https://www.darebee.com/
Phone Apps to Try:
Option 1 - The Just Dance Controller app scores your dance moves and allows you to navigate in your Just Dance game simply by using your smartphone. ... You will need the Just Dance® 2020, Just Dance® 2019, Just Dance® 2018, Just Dance® 2017, or Just Dance® 2016 console game and a compatible video game console to use this app.
Option 2 -The J&J Official 7 Minute Workout is an app centered around research on HIIT and circuit training that shows that short bursts of hard exercise with short recoveries can improve aerobic fitness quickly.Setup is fast. You can jump straight into a 7-minute workout, or 9.07 minutes with a warmup.
Option 3 - Zombies, Run! is an immersive running game and audio adventure. Upon installation, you are presented with a story detailing that you are runner en route to one of humanity’s last remaining outposts after the zombie epidemic. Your job is to gather supplies, rescue survivors, and defend their homes.
By running in a park, walking trails, or even jogging on a treadmill, you can save hundreds of lives and discover the truth about the zombie apocalypse. Your mission and music channels play through your headphones, and if you are chased by zombies, you must speed up.
Option 4 - NEW! MCT Bike Trail Scavenger Hunt - Download "GooseChase" App. Search for "MCT Trails Scavenger Hunt" and join the game as a guest or create a free account to play and earn points.
