Section 1: Dynamic Warm-ups  

  • Arms: Push-ups for 10 reps - You will tap your left should with your right hand three times, and then tap your right shoulder with your left hand three times.

  • Legs: Squat jumps for 10 reps - You will lower your body into a deep squat position and touch the ground, and then jump as you reach for the sky.

  • Abs: Sit-ups w/ legs in the air for 10 reps - You will raise your shoulders off the ground and bring your head to your knees, and then lower them back to the ground.

  • Core: Bridge with shoulder taps for 10 reps- You will bring one arm across your body and tap the opposite shoulder, alternate arms.

Assignment Overview

  • Today you are going to work on FITNESS.

  • Here are the three FITNESS tips that I want you to practice today:

  1. Give your best effort.

  2. Try not to stop.

  3. Keep a positive and strong attitude.

Section 2: Skill-building drill (Do three sets)

  • Burpee blocks: You will work on your fitness by performing a burpee and then jumping back to your and blocking a target that your partner swings at your head. Continue for 10 reps.  

  • Push-up punches: You will do a push-up and then two punches, alternating hands on each punch for 4 reps.

Section 3: Dynamic stretches   

  • Middle splits push-ups for 10 reps - Go to a middle split position with your hands between your legs. Move your hands forward into push up position. Perform a good push up, and then walk your hands back to the original starting position.

  • Side leg swings for 10 reps each - Stand with feet shoulder width apart. Keep your leg straight while you swing your leg to the side, as high as you can. Focus on not bending your knee.

  • Inchworm hops for 10 reps - Stand with feet together. Walk your hand forward on the floor until you are in a push up position. Keeping your knees straight, hop landing with your feet between your hands. Focus on not lifting your hands off the ground when you hop.

  • Ball roll for 10 reps - Sit with your feet in front, and knees bent. Hug your knees close to your chest. Without rolling over on your side, lean back and rock back and forth.