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Therory

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Exercises to general movements

Types of Warm-Up Exercises for Kids

A simple walk, jog, or march, in motion or in place, can serve as a good warm-up for kids. You can also incorporate any of these kinds of movements:

Dancing: Let kids make up their own moves to music they like. For a team, choreograph a simple dance to a beloved song. Then it becomes part of the pre-game ritual.

High knees: While walking, lift knees high in the air. Intensify by adding arm movements, like a hand or elbow touch; or by speeding up the walk to a jog.

Butt kicks: Like high knees in reverse. Exaggerate your steps in jogging by reaching your foot toward your rear end (sometimes easier to do when jogging in place).

Walking lunges: Step forward with one leg and lower so the knee is at a 90-degree angle and the back leg is stretched out long. Then lift the back leg up and forward so it's bent and in front. Continue alternating lunges while moving forward.

Arm circles or swings: Hold arms outstretched from shoulders and turn in small circles, then increase the size of the circles. Or swing arms forward and back from the shoulder.

Jumping jacks: When you're ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine.

Side hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.

Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern.

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Partner games

Try These 20 Partner Exercises For A Fun Full-Body Workout

by Cori Lefkowith | Jul 22, 2015 | Blog, Bodyweight, Exercises | 0 comments

Working out can definitely be more fun with a friend. It can also hold you accountable and make you push harder.

Plus, a friend can be all the equipment you need to get in a great full-body workout.

With these 20 Partner Exercises, you can build strength, get in a great cardio workout and even improve your coordination.

And if you are looking for a great Partner Workout, check out the ones at the bottom!

Partner Exercises

Most of these Partner Exercises require only a partner to do them. However, if you do have a med ball, resistance band or sliders/towels, we’ll show you how to use them for some fun partner drills!

Partner Get Up – The Partner Get Up is a great full-body exercise to build core and leg strength while also getting your blood pumping.

To do the Partner Get Up, stand facing your partner with your feet between hip-width and shoulder-width apart. Your feet can be slightly staggered if you want with the opposite foot forward to the hand you will grab your partner with. You may find you start with your feet together and then even step one foot forward as your partner lowers down. Hold your partner’s hand so that you are holding right to right or left to left.

Then, one partner will sit down on the ground and roll back onto their back. The partner standing will hinge over and bend their knees slightly to lower their partner down and be in a position to assist their partner in standing back up.

The partner on the ground will then come back up to standing without using their other hand to push off the ground. They will roll up and drive through their heels to come back up to a standing position. The standing partner will assist them in coming back up to standing by “pulling” them back up as much as needed.

Once the partner is standing again, the other partner will roll back and perform the get up. Keep alternating partner get ups on one side and then switch sides and hold hands with the other hand.

The more you pull your partner, the easier the move will be on their legs. Try to make each other work and move as quickly as possible.

Partner Pushes – If you want to work on core strength while doing some unilateral work to improve your chest, tricep and shoulder strength, then you need to do Partner Pushes. This is a great move to work your upper body if you don’t have weights or bands and don’t feel like doing the same old push ups.

Plus because this is a unilateral push, you can correct imbalances and really build core stability.

To do Partner Pushes, place your hand palm to palm with your partner’s so that it is right hand to right hand or left hand to left hand. Step the opposite forward into a strong staggered stance facing your partner. Make sure you are far enough apart that one of you can extend your arm fully while the other partner is back, but not so far apart that you can’t bring your hand back into your chest.

Then both of you should push into each other. You want to keep tension between you two the entire time you are doing this move. You want to make each other really work for every inch of movement. However, you do not want to resist so hard that the other person can’t move. There should be slow and steady movement back and forth.

Start with one partner’s hand at their chest and the other partner’s arm fully extended. The partner with their hand in should then push the other partner’s arm back and in as they straighten their own. The partner being pushed back should resist and apply pressure, but shouldn’t keep the other partner from being able to extend their arm.

Once the partner fully extends their arm, the other partner will push back.

Make sure as you each push and resist that you maintain a nice tall posture. Also, do not let your shoulder shrug as you push. Keep your shoulder down. Try to also keep your core engaged and only very slightly rotate as you press.

Complete pushes on one side for time or reps and then switch to the other side.

Partner Pulls – This is a great way to work your back, biceps and core with resistance even if you don’t have any weights. Partner Pulls are also a unilateral exercise so that you can work each side independently to correct imbalances.

To do Partner Pulls, grab your partner’s hand (right to right and left to left) and step the opposite foot forward into a strong staggered stance facing your partner.

To make this move really work your upper body, you need to make sure that both of you are creating tension the entire time. You want to make each other really work for every inch of movement. However, you do not want to resist so hard that the other person can’t move. There should be slow and steady movement back and forth throughout the entire range of motion.

Start so that one person has their hand in by their body while the other partner’s arm is extended. Standing up nice and tall, the partner with the straight arm will begin to pull the other partner’s arm out straight as they resist the pull.

As soon as the partner’s arm is fully extended, they will start pulling back in toward their body while the other person resists. Make sure to resist enough to challenge each other, but not so much that you stall.

A slight rotation as you pull is fine, but you shouldn’t rotate a lot. Also do not round forward, lean back or shrug your shoulders as you pull. You want to pull in and drive your elbow down and back to feel not only your arm working, but also your back working.

Keep a nice tall posture and a slight bend in your knees for a nice strong stance. Make sure to really feel your back working.

Partner Crawl Under, Jump Over – If you want a cardio exercise that will work your body from head to toe, you need to do the Partner Crawl Under, Jump Over.

To do the Partner Crawl Under, Jump Over, one partner will set up in a pike/downward dog position. They should have their butt up in the air so that their partner has plenty of room to crawl under them. The other partner will start standing to their side.

The partner standing will then move down to the ground and crawl under the partner holding the pike position. When you crawl under, you should try not to touch your knees to the ground. Crawling with your knees on the ground will make the move easier. Crawl all the way under and through to the other side of your partner holding the pike and then come up to standing.

After the partner crawls all the way through, the partner in the pike will drop and hold at the bottom of a push up with their body in a nice straight line. You want to hold with your chest only a few inches off the ground. Holding at the bottom of a push up is very challenging. To make the move easier, just rest on the ground or even go down to your knees to hold the bottom of the push up. Make sure if you do hold in the push up, your body is in a nice straight line.

The partner standing will then jump over the partner at the bottom of the push up. Try to jump with both feet together; however, you can make the move easier by hopping over one foot at a time.

Once the partner has jumped over, they will then drop to the ground and set up in the pike position so that the partner on the ground can crawl under and then jump over. Keep alternating who crawls under and who holds the pike.

Partner Hamstring Curls – There really is no better move if you want to isolate and work your hamstrings and core than the Partner Hamstring Curls. I even prefer this hamstring isolation move to the machine hamstring curl because if you do it correctly it will not only toast your hamstrings, but also work your core.

To do the Partner Hamstring Curl, one partner will kneel on the ground in front of the other with their feet flexed. The partner in back will hold down the heels/ankles of the front partner. The back partner will want to press their partner’s feet/ankles down hard to really help anchor them and assist them. This will help them more easily use their hamstrings to come back up.

Then the front partner will start kneeling nice and tall with their glutes engaged and abs braced.

They will then slowly lower themselves down forward, keeping their body in a nice straight line. Keep your hands up by your chest as if you are going to do a push up so that once you reach the ground you can catch yourself on your hands and use your arms to press yourself back up only as much as needed.

Once you lower down slowly and reach the ground, Ppush up off the ground as if doing a push up. Only push as hard as you need to assist your hamstrings in pulling you back up. Do not sit your butt back as you come back up. You want your body to move back up as one unit just as you lowered down.

Make your hamstrings do the work. Come all the way back up and repeat.

Beginners may start facing a wall. The wall will decrease their range of motion so that their hamstrings can work the entire time. To use the wall, face the wall and lower yourself forward/down to the wall and then use your hamstrings to curl back up to kneeling. By not going all the way down to the ground, the move should be easier and allow you to isolate your hamstrings and not turn it into only an upper body exercise.

Partner Reaction Lunges – This is a great way to make the basic front lunge a bit more challenging without using weights. With this move you are going to react and catch yourself in a lunge after your partner pushes you. It will force your core and legs to work to decelerate your body after being pushed forward.

To do the Partner Reaction Lunge, one partner will stand behind the other. The partner in back will “push” the front partner forward so that they have to react and catch themselves in a lunge.

If you are the back partner, start by pushing your partner forward on their upper back. Push them hard enough that they have to step forward into a lunge and react, but not so hard they lose their balance.

If you are the front partner, when you are pushed, step forward and sink into a lunge to decelerate and catch yourself from the push. Then drive back to standing, pushing off that front heel. Make sure to keep your chest up and core tight as you lunge. Also make sure you don’t go forward onto the ball of your foot or your toes. You want to land with your foot flat on the ground as you sink into the lunges.

Push back up to standing and then have your partner push you again. This time lunge with the other leg to catch yourself.

The “pushes” should be hard enough that the partner is challenged to react and catch themselves without being so hard that they completely lose their balance.

The partner being pushed must also make sure to wait for the push. Do not lunge before your partner pushes you.

The harder the push, the harder the move will be.

Partner Leap Frog – Have some fun while working your legs and getting your heart rate up with the Partner Leap Frog. This is a great way to change up Jump Squats and make them a bit more fun!

To do the Partner Leap Frog, one partner will start crouched on the ground on their hands and the balls of their feet. The other partner will stand behind their partner and place their hands on their partner’s shoulders.

Then pressing off their partner’s shoulders, the partner will jump over their partner crouched on the ground. They will jump over and land with soft knees and then sink into a crouch on the ground.

The partner that was crouched down will stand up and place their hands on their partner’s shoulders. They will then jump over their partner, pressing off their shoulders a bit to help them get over.

Try to really use your legs and only use your hands on your partner’s shoulders to assist. Do not completely rely on pushing off your partner.

Keep alternating jumps over each other. The lower the crouching partner gets, the easier the jump will be.

Try to move quickly and not rest between jumps.

Partner Leg Throws – If you want to challenge your abs and take Leg Lowers to the next level then you need to try Partner Leg Throws. This is a very advanced core exercise as it requires you to be able to really engage your core to protect your low back as you not only perform leg lowers, but leg lowers with resistance.

With this move, you are fighting to keep your legs off the ground as your partner throws them toward the ground. This requires you to really engage your core. If you feel this move in your low back, regress the move by bending your knees or even do single leg lowers with your partner lightly pushing your leg.

To do Partner Leg Throws, one partner will lie on their back on the ground with their partner standing right behind their head. The partner on the ground will reach back and grab the standing partner’s ankles.

The partner on the ground will then lift their legs up and back toward their partner behind them. Keep your legs straight and close together.

The standing partner will then grab their feet and “throw” their partner’s legs toward the ground. They can throw them straight ahead or angled to one side or the other. Mix it up and make them react to the throw.

Throw your partner’s legs hard enough that they have to fight to keep their heels up off the ground, but not so hard that they can’t control their legs and go crashing down.

When your legs are throw, engage your abs and decelerate the throw right before your heels touch the ground. Then use your abs to raise your legs back up to your partner. Do not let your legs bend and make sure to keep your legs close together as your legs get thrown.

Do not let your low back engage as you fight to keep your heels up off the ground or when you raise your legs back up.

Remember, this is an advanced move. Beginners may even want to start with a variation of the Pelvic Tilt Progression before attempting this partner move.

Partner Wall Push – A great way to build core stability and strength is with the Wall Push. And when you have a partner with you to do this move, you make it even more challenging and force your core to work even harder.

To do the Partner Wall Push, one partner will stand facing the wall. They will set up fairly close to the wall with their feet in a staggered stance and their hands against the wall.

They will then press into the wall as if trying to drive the wall back. Their arms should be bent as if they are pressing at the bottom of a push up and they should get close to the wall with their feet staggered back to help them push in.

As they hold and drive hard into the wall, their partner will “push and pull” them to force them to stabilize and keep pressing into the wall. By pushing and pulling your partner, you are making sure they are driving into the wall as hard as they can and not simply leaning into the wall.

If you are pushing into the wall, do not let your partner move you as they push and pull you. You want to engage your core and drive hard into the wall to help you stay still and balanced.

If you are pushing and pulling your partner as they hold, make sure to put enough behind your pushes to force them to have to work, but don’t push them so hard that they keep losing their balance.

Partner Bull Dogs – Work your core and especially your shoulders, abs and quads with the Bull Dog Hold. And just like with the Wall Push, you can make it more challenging by having a partner there to push you around a bit!

To do Partner Bull Dogs, one partner will set up in the Bull Dog position. To set up in the Bull Dog position, one partner will start on their hands and knees with their knees under their hips and their hands under their shoulders.  They will then flex their feet and lift up onto the balls of their feet and their hands. They will hold in this position with their knees only an inch or so off the ground.

While one partner holds in this Bull Dog position, the other partner will push and pull the partner in the Bull Dog Hold, challenging them to stabilize in every direction just like they did with the Partner Wall Push. Do not pull your partner over but make sure they have to really work to stabilize.

Make sure that as you hold the Bull Dog position, you brace and try to stay as still as possible as they push you.

Partner Crawls – The Wheelbarrow – Work your entire body with the Wheelbarrow crawl. This is a great way to strengthen your shoulders, arms, abs, glutes and even your legs. However, this is a more challenging crawling variation and requires a lot of core strength to prevent your hips from rotating all over the place. Beginners may want to start with the Basic Crawl or even some of these other crawling variations first.

To do the Partner Wheelbarrow Crawl, one partner will move to the ground on their hands and knees while their partner stands behind them. The standing partner will then grab the feet/ankles of the partner on the ground as the partner on the ground situates their hands under their shoulders and moves into a plank position with their legs lifted. Make sure that the partner crawling starts with their arms straight and their body in a nice straight line. Their hips shouldn’t drop toward the ground and their butt shouldn’t go up in the air.

The partner on the ground will then begin to crawl forward, stepping forward with their hands while they keep their legs straight and their core braced so that their hips don’t swing a lot side to side as they crawl. Also, make sure their body stays in a nice straight line as they crawl.

The standing partner will walk forward as their partner crawls forward. They need to make sure to stand up tall and not hunch forward or lean over as they walk. They will support their partner as they crawl and hold their legs up and straight.

Partner Sleds – Partner Sleds are a great way to work your legs (especially your quads!) and your core even if you don’t have a sled. And the best part about this move is that both partners will be working the entire time even as one person acts as the “sled.”

To do the Partner Sled, one partner will stand on sliders (Valslides) or towels. The partner on the sliders will make sure their feet are fully on the sliders and then will squat down, sitting their butt back while keeping their chest up.

The other partner will stand facing them and grab their hands. Both partners will straighten their arms out as they hold hands.

The partner not on the sliders will then begin to walk/run backward, pulling their partner along while their partner stays in the squat with their chest up. The partner walking/running backward also needs to keep their chest up and not round forward as they pull.

Start slow and gain speed as you run backward so your partner isn’t pulled forward off the sliders. The partner on the sliders will have to make sure to sit back as their partner goes backward to stay balanced and allow their partner to pull them.

Go as fast as you can while still working together.

Both partners need to engage their cores and keep their chests up. Do not round forward. The partner on the slider also needs to make sure to squat down and not simply lean forward and let their butt go up in the air. Maintain a nice low squat, about parallel to the ground. Also do not let your knees cave in as you hold the squat.

Both partners will, and should, feel their quads working. Once one partner pulls, switch positions and have the other person be the sled on the sliders.

Partner Drags – Partner Drags are another great cardio and leg (quad especially!) and core exercise; however, unlike the Partner Sleds where both partners are really working, the Drags really only force the person dragging to work hard.

To do Partner Drags, one partner will stand in front of the other with their back to their partner. The partner in front will step onto sliders, Valslides or towels. They can then cross their hands over their chest as their partner behind them reaches around to hold them under their arms.

The front partner will then lean back into their partner as the back partner begins to walk/run backward. Both partners should brace their abs as they move and the back partner needs to make sure they don’t round forward as they drag their partner.

Run/walk backward as quickly as possible dragging your partner. Then switch roles.

Partner Carries – If you want a challenging weighted carry exercise, then Partner Carries is a move you need to include in your workouts. Weighted Carries are a great way to work your entire body and strengthen your core and legs. However, they are a very advanced move and should not be attempted especially if you have low back pain. You need to be able to engage your core correctly and arrange your partner over your shoulders if you are going to attempt this move.

To do Partner Carries, one partner will need to pick up the other. To pick up your partner, have them face you while you are standing sideways to them. You will then reach through their legs and hook your arm around and up. As you reach through, you should have their other hand over your back and in your other hand. Arrange your partner over your back right up by your shoulders. Brace your core and have your partner put their bottom free hand on your low back to help you brace your core. Get them situated up high on your back, over your shoulders, and lift them up.

Then begin to walk forward staying up nice and tall with your core braced.If you cannot perform this carry, you can also perform a partner drag instead. Make sure you do not start to round or lean forward. If you do, you will load your low back.

Partner Med Ball Drills – Med ball drills can be great partner cardio exercises. Below are three different partner drills you can do using a med ball.

Chest Pass and Shuffle – The Chest Pass and Shuffle is a great exercise to work your chest, shoulders, core and legs. It also forces you to move in numerous planes of motion at once since you have to shuffle laterally as you pass the ball back and forth. To do the Chest Pass and Shuffle, hold the med ball in both hands at your chest and face your partner. Both of you should begin to shuffle laterally as the first partner passes the ball to their partner with a chest pass, pressing the ball straight out from their chest and across to their partner. The partner will then catch the ball and pass it back as they both keep shuffling quickly. Stay close enough to each other that the passes are quick as you both shuffle quickly together. Shuffle back and forth while doing as many chest passes as you both can. Make sure to shuffle both directions as you pass the ball.

Rotational Throws – When we workout, we should move in every plane of motion to strengthen our body for every day life. That is why it is important to include rotational exercises in our workout routines. Rotational Med Ball Throws are a great way to strengthen your core with rotational movement. To do Rotational Throws, both partners should start standing with their sides to each other. Their feet can be slightly staggered. They should be far enough apart to challenge each other with the throws, but not so far apart that they can throw it quickly and directly to the other person. One partner will start holding the ball in both hands. That partner will reach the ball back toward the hip of their back foot. They will then rotate open toward their partner as they throw the ball underhanded to their partner. The partner will then catch the ball and swing it back toward their back hip before again throwing it underhanded to their partner. Make the throws powerful and quick. You can choose to stay on one side or you can alternate sides.

Sit Up and Throw – The Sit Up and Throw is a great move to work your triceps, lats and core. It is also simply a fun sit up variation you can do with a partner! It is however a more challenging move so make sure to start with a light ball. To do the Sit Up and Throw, sit on the ground with your legs out wide in front of you and your knees slightly bent. Your partner should be seated in the same fashion in front of you. Make sure you are far enough apart to challenge each other with the throw as you sit up. One partner will start holding the ball in both hands. They will then lie back on the ground and extend the ball overhead. As they sit up, they will perform an overhead throw, throwing the ball to their partner. Sit all the way up and follow through the throw. The other partner will be seated and catch the ball. As they catch the ball, they will lie back down and reach the ball back overhead. From there, they will perform an overhead throw as they sit up. Do not sit up and then throw or perform a chest pass. This is an overhead throw performed as you sit up. Beginners may even need to start with simply a seated overhead throw if they can’t sit up as they throw.

Partner Shadowing Drills – If you want to improve your coordination and reaction time, then you need to include shadowing drills in your workout routine. Plus these can be a fun way to get your heart rate up as you work to improve your mind-body connection.

There are two different types of Partner Shadowing Drills you can do – Footwork Shadowing and Hand Shadowing.

Footwork Shadowing Drill – With the Footwork Shadowing Drills, you will improve you reaction time while getting your heart rate up. With these drills you can move in any and every direction. To do Footwork Shadowing Drills, one partner will follow while the other leads. Your goal is to challenge your partner to follow you and react quickly without moving so fast in such short movements that they can’t follow at all. One partner will start leading while the other person follows. The leading partner should try to change directions quickly and keep the space they use small so that the other partner is forced to make quick changes. Back pedal, shuffle, sprint forwards – move in any and every direction and challenge your partner to move quickly and follow you. After one partner leads, the other partner should take charge.

Hand Shadowing Drills – With Hand Shadowing Drills, you are again working on your coordination and improving your mind-body connection; however, this time your upper body and core are really working to react and follow. To do Hand Shadowing Drills, both partners will face each other. They can either put the backs of their hands together or their palms together. Whichever you do, make sure your hands are firmly pressed together. If you don’t have tension, you will more easily lose your partner as you follow. One partner will be the leader. They will move their arm up, down and side to side. They should even bend their legs to get low and use their whole body to move without really moving their feet anywhere. The partner following needs to follow and keep their hand pressed against their partners. Move quickly and move in every direction. Force your partner to work to follow, but don’t move so quickly they are constantly losing you. Make sure that each partner leads. Also make sure to work both sides!

Partner Resistance Band Drills – If you have a resistance band, you can also use that to get in a great workout with a partner. With the 3 Partner Resistance Band Moves below, you can really work your core as well as your shoulders and even your glutes.

Band Seesaw – The Band Seesaw is a great move to work your shoulders, core, glutes and even your hamstrings. To do the Band Seesaw, both partner will stand facing each other with their feet about hip-width apart. They will each hold an end of the band and set up far enough apart that there is tension in the band; however, do not get so far apart that you can’t pull the band up overhead. Then one partner will hinge over, pushing their butt back as they lean over and pull the band back between their legs. Your knees will bend slightly as you pull it back, but you are not squating down. You want to hinge at the hips and push your butt back as you pull the band back between your legs with straight arms. Make sure that as you hinge, your back is flat. While one partner hinges over, the other partner will pull the band up and overhead. As you pull the band up overhead, keep your arms straight. Engage your glutes and stand up nice and tall. Do not arch your low back as you pull overhead. Try to stand up tall and extend your arms. Then, moving together and keeping tension in the band, both partners will switch and perform the other movement. As they switch the band will move like a “seesaw.” The partner that was hinging over will now pull the band back overhead to resist the partner that is moving from overhead to the hinge. Again, move together and make sure there is tension in the band at all times.

Band Circles – Work your abs, upper back, shoulders and glutes with this Resistance Band Partner Move. This is a great move to build core stability as well. To do Band Circles, both partners will stand side by side with the band held in front of them at their chests. Stand far enough apart that there is tension on the band, but not so much that you can’t circle it out to both sides. Both partners will then press the band out from their chest with their arms out straight. Make sure to keep your chest pressed out and your shoulders down. Do not shrug. Then one partner will pull the band to the right with their arms straight. The other partner will follow as the first partner draws a big circle with the band. The partner following will want to resist a little as they circle. You want tension on the band at all times. Move slowly as you circle and brace your abs. Create circles one way and then reverse the circles with the other partner leading. Try to move together at the same pace although it is ok if you get off a little. You can add in a squat too as you circle to make the circles bigger and even work your legs a bit more.

Band Stability Press with Rotation – Build core stability and strength with this move. The Band Stability Press with Rotation is also one of the few moves you can do to work on rotational strength and anti-rotational strength. To do the Band Stability Press with Rotation, the partners will each hold an end of the band in their hands while facing perpendicular to each other. One partner will face the other while the other will stand sideways to their partner. The partner standing sideways will hold the band out in front of them at chest height with their chest pressed out and their shoulders down and back. Their arms will stay out straight in front of them and they will resist the rotation, trying to keep their hands straight out from the midline of their chest. They will have to fight their partner trying to pull them to rotate. The partner facing them will force them to work to stabilize by rotating side to side. As the partner rotates from side to side, they will pull the band from hip to hip, pivoting their back foot while keeping their arms straight. They want to make sure to press their chest out and maintain a nice tall spine as they use their core and legs to help power the rotation. Move quickly with the rotation and force your partner to work to stabilize; however, don’t move so quickly or forcefully that your partner can’t resist the rotation. Also, make sure their is tension in the band the entire time. Make sure both partners rotate and stabilize. Also make sure you do the stabilization facing both directions to work both sides.

Partner Resisted Sprints – If you don’t have much room to run or if you want to seriously toast your legs and core while getting your blood pumping, you need to try Partner Resisted Sprints. This is also a great way to work on power and speed and even your sprinting form.

To do Partner Resisted Sprints, wrap a band or towel around one partner’s hips or use a harness. The other partner will stand behind the partner sprinting, holding the ends of the band, towel or harness. The front partner will then begin to sprint. They will lean forward into the band and sprint, driving their knees up as they swing their arms from “cheek to cheek.” As they sprint against the band, their partner will pull back and slowly follow them. This isn’t about sprinting forward quickly, but about lots of quick knee drives as your partner allows you to slowly move forward. Move as quickly as you can using your arms and the rotation of your core as you quickly drive your knees. Do not round or hunch forward as you sprint. Also, do not start chopping vegetables with your arms. Drive your elbows back and swing your arms from about your cheek to your hip. Partners should also allow their partner to sprint forward slowly. Do not hold them in place or allow them to move forward too quickly. Beginners may need to slow down the knee drives and do more of a march.

For a demonstration of Partner Resisted Sprints, see the video (it’s at about time 5

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Full Body

1. Inchworm

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torsotoward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump

Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

3. Bear Crawl

Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).

4. Mountain Climber

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

5. Plyometric Push-Up

Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

6. Stair Climb with Bicep Curl

Turn those stairs into a cardio machine—no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

7. Prone Walkout

Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)

8. Burpees

One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

9. Plank

Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

10. Plank-to-Push-Up

Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

11. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.

12. Lunge

Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

13. Clock Lunge

Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

14. Lunge-to-Row

Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

15. Pistol Squat

There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.

16. Lunge Jump

Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legsand land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

17. Curtsy Lunge

Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

18. Squat

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouchby bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

19. Single Leg Deadlift

Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

20. Squat Reach and Jump

Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

21. Chair Squat Pose

Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

22. Quadruped Leg Lift

Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

23. Step-Up

This may be self-explanatory, but just in case—find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

24. Calf Raise

From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Chest & Back

25. Standard Push-Up

There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up

Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)

27. Contralateral Limb Raises

Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

28. Donkey Kick

It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

29. Handstand Push-Up

Fair warning: This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you—safety first!

30. Judo Push-up

From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.

31. Reverse Fly

For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

32. Superman

Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.

Shoulders & Arms

33. Triceps Dip

Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-Up

Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

35. Boxer

Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms—like you’re in the ring!

36. Shoulder Stabilization Series (I, Y, T, W O)

OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).

37. Arm Circles

Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

Core

38. L Seat

Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

39. Rotational Push-Up

Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Flutter Kick

Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!

41. Dynamic Prone Plank

Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

42. Side Plank

Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

43. Russian Twist

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

44. Bicycle

Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.

45. Crunch

Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

46. Segmental Rotation

Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

47. Shoulder Bridge

Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

48. Single Leg Abdominal Press

Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

49. Double Leg Abdominal Press

Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legsat the same time, pushing the hands against the knees.

50. Sprinter Sit-Up

Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

Thanks to our friends at Lululemon for outfitting our model in the Swiftly Tech Racerback and Ebb To Street Pant.

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Instructions (Instrucciones)

• Vamos a empezar la sesión de EF (We´re going to start our PE lesson)

• Guardad silencio, por favor (Be quiet, please!)

• Poned atención y Escuchad la explicación (Pay attention and listen to the explanation).

• Stand in the middle. (Permanece en el centro)

• Don´t cross the line. (No pasar de la línea)

• Stay behind the line. (Detrás de la línea)

• Sit on the ground. (Sentaos en el suelo)

• Get into a line. Stand in a line. That´s nice and straight!

• Make a line/ circle. (Hacer una cola/círculo)

• Make two lines, along … one here and one there.

• One behind the other. (Uno detrás de otro)

• Stand face to face. (En parejas cara a cara)

• Stand back and back.

• Skip // Jump (Salta)

• Hop (Salta)

• Come forward a bit. (Ve un poquito hacia delante)

• Take two (big / small) steps (onwards / backwards) a bit. (Da dos pasitos hacia atrás)

• You´re in / out. (Sigues jugando o estás eliminado)

• It´s fair. // It´s not fair.

• Cheat! // Don´t cheat! (¡Trampa!) (¡No hagais trampa!

• It ´s my / your / his / her turn. (Es mi turno)

• We won. // The winner is____. // The winners are _______. (Ganamos) El ganador es…

• ¡Preparados, listos, ya! (Ready, steady, go¡)

• Conteos de tantos en inglés Tres a uno (Three - one)

• Contar el número de alumnos en inglés (One, two, three,…)

• Contar el los segundos que faltan en voz alta en inglés (Three, two, one,…)

• Sálgamos al patio (Let´s go out to the playground)

• Date prisa (Hurry up¡)

• Ve a la esquina (Go to the corner)

• ¡Vamos, vamos, vamos¡ (Go, go, go)

• Vamos a hacer dos grupos (We´re going to divide the class into two groups)

• Id al círculo (Go to the circle)

• Ponte en la cola (Join the queue)

• Vayamos al gimnasio (Let´s go to the gym)

• Pásame la pelota ( Pass me the ball)

• Gather around (Acercaos)

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Stretching
https://goo.gl/images/8eTLRF

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Joints mobility

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Lectura en clase de educación física del documento warm up.
Trabajo en clase de inglés del documento y creación de un guiión para la realización del vídeo.
Grabación en clase de educaicón física del vídeo.
Tendrá como características
Duración aproximada de 3 minutos
Podemos utilizar cualquier editor
Grupos de 5
Debemos tener un guión donde planificamos toda la estructura del vídeo y grabación.
Deben aparecer objetivos del calentamiento, beneficios y ejercicios para cada parte diferenciándolas muy bien.
Todos los miembros del grupo deben aparecer hablando.
Podemos utilizar subtítulos o los recursos que consideremos oportunos para enriquecer el vídeo.
Colgaremos el vídeo en el padlet una vez finalizado.

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Physical Activity (Fitness)

Getting physical activity benefits both your body and your mind. It helps keep your weight in control, fights off chronic diseases, reduces stress, improves your mood, and gives you a sense of accomplishment.

Getting physical activity does not have to involve hours at the gym. Instead, there are many ways that you can make small changes throughout the day to make your life less sedentary and get your body moving.

You can even involve your friends or family in your physical activity so you can have some time to interact with the people you love while also benefiting your body. There are so many types of physical activities that you could add to your day, it is just important to find one that you enjoy and stick with it.

1. Do housework.

2. Take 30-minute early morning walks.

3. Implement the two-minute walking habit for every hour that you sit.

4. Take the stairs instead of the elevator.

5. Walk whenever you can.

6. Use a treadmill desk.

7. Use a height-adjustable desk.

8. Aim for 10,000 steps a day. Wear a step-tracking device.

9. Take a dance break.

10. Go hiking more often.

11. Do yoga.

12. Go rock climbing.

13. Go geocaching.

14. Workout during TV commercials.

15. Do some Deskercise.

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Forgiveness

READ: 19 PROVEN WAYS to Relieve Your Stress

Choosing to not forgive someone increases your anger and contributes to a feeling of loss of control. Holding onto a grudge can increase muscle tension, heart rate, and blood pressure, which are all harmful to your health.

Being able to forgive someone will also improve your sleep. You will not spend time lying in bed at night ruminating over something that happened in the past, or planning what kind of retaliation you want to make. If you can meditate and fully forgive someone else, you can focus more on you and your own well-being.

Finally, being able to forgive can strengthen your relationship with your friends and family. Avoiding deep-seeded strains in close relationships is an important part of feeling connected to those around you and living life in harmony with people who cross your path. Maintaining healthy relationships is a key component of living a healthy lifestyle.

16. Don't go to sleep angry.

17. Focus on understanding yourself instead of blaming others.

18. Live in the present instead of being stuck in the past.

19. Do it for yourself and your own peace of mind.

20. Remember the times when you were forgiven.

21. Remember people when they were children.

22. Remember why you love people.

23. Remember that it's better to be kind instead of right.

24. Observe, don't judge.

25. Take responsibility for your own shortcomings.

26. Acknowledge your growth from the experience.

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READ: 11 Ways to Avoid Portion Distortion and Eat the Right Amount of Food

Eat until you are physically satisfied, and then stop. If you think you may still be hungry, wait 20 minutes, drink a glass of water, and reconsider if you really need another helping.

Also, start eating on smaller plates so you feel as if your plate is full before you sit down to a meal. You will probably be surprised at the amount of food that actually accounts for a serving size.

Remember that eating is not a pastime or something to do when you are bored or stressed out. Make sure you are mindfully eating when it is time to do so, and that you sit down and only focus on your food.

Mindlessly eating in front of the television or running to the refrigerator if you have had a bad day are both bad eating habits that cause further health problems down the road.

27. Avoid eating when feeling stressed.

28. Use portion-control containers to store your meals.

29. Use portion-control plates when eating at home.

30. Listen to your hunger cues.

31. Drink plenty of water and healthy fluids.

32. Keep a food diary or journal.

33. Make and drink healthy smoothies.

34. Learn how to read nutrition labels.

35. Stay away from fun-size candy bars and other treats.

36. Plan your meals every week.

37. Make your own single-serving snack packs.

38. Limit distractions during meal times.

39. Stick to your grocery list.

40. Take smaller bites and eat slowly.

41. Chew your food at least five times before swallowing.

42. Drink before you get thirsty.

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READ: 28 Sleep Gadgets, Tools, and Hacks for Quality Sleep

Sleep deficiency can happen both quickly and over time. If you are losing sleep on a regular basis, you may raise your risk for chronic health problems, experience trouble thinking during the day, have delayed reactions, have poor performance at work, experience learning difficulties, and have problems developing relationships.

If you do not give your body a chance to restore itself from expending energy all day and prepare itself for the energy you will need the following day, your health will certainly suffer.

73. Avoid caffeine in the afternoon.

74. Avoid heavy meals close to bedtime.

75. Keep your pets out of the bed.

76. Be consistent in your sleep schedule.

77. Don’t drink too many fluids before bed.

78. Quit smoking.

79. Set your room temperature between 60-67 degrees F.

80. Shut off electronics at least an hour before bed.

81. Wear socks.

82. Get spiritual.

83. Visualize. Think happy thoughts.

84. Keep a sleep log.

85. Have a wind-down sleep routine.

86. Learn how to get back to sleep.

87. Make sure that the room is dark and quiet.

88. Use an essential oil diffuser with the right essential oil for sleep.

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Try Something New (Healthy Lifestyle)

Everyone gets into a typical routine where they do the same thing pretty much every day. However, there are many ways to mix up your schedule a bit so you can try new things. Changing your routine will help you challenge yourself and learn new things.

If you are hesitant at first, you may end up surprised at how much you enjoy your new activity or the new people you meet. Trying new things will lead to increased confidence and a higher level of self-esteem, while also reducing boredom and loneliness. This will help drive your personal growth, improve your health, and increase longevity.

89. Learn a new language.

90. Watch a foreign language film (with subtitles, of course).

91. Try eating at a new restaurant. Let the waiter pick out your meal.

92. Travel to somewhere you've never been before.

93. Sign up and attend a class related to your work.

94. Try a new sport.

95. Cook a easy meal you've never tried before.

96. Take a different route to work, or get there in a new way.

97. Take a road trip.

98. Try a new look.

99. Listen to a new (to you) genre of music.

100. Read a book from an author you've never heard of.

101. Try a new form of exercise.

102. Watch a new play or musical.

104. Go one week without Internet.

105. Go one weekend without spending.

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Exercises
Strength and Flexibility (Fitness)

Your muscles naturally lose strength and decrease in size with age. They will likely also become less supple and stiffer. These changes can affect your range of movement in your joints and cause you to lose tissue elasticity, which will lead to tight muscles.

One of the main reasons that muscles begin to weaken and lose flexibility is inactivity. Without doing strength-building and flexibility exercises, the loss of flexibility may lead to permanent damage in your posture and loss of healthy muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.



Daily exercise is not an easy task but it is possible for anyone with a bit of effort and some of the ideas presented in my ​book, Exercise Every Day: 32 Tactics for Building the Exercise Habit.

Having flexible muscles helps to reduce any soreness in your body, and to improve your posture. Stretching can also improve your muscular balance by realigning the tissues in your body, which will reduce the effort that is needed to maintain balance. With strong muscles and flexibility, you will have a decreased risk of injury and a greater range of motion.

Finally, practicing these healthy habits will increase the blood and nutrients that are delivered to the tissues throughout your body. This is because, when you stretch, you are increasing the temperature of your tissues, which then increases your circulation and the transportation of nutrients.

106. Pushups.

107. Crunches.

108. Curl to press.

109. Fly to tris.

110. Lying march.

111. Ball squat.

112. Dips.

113. Tripod row.

114. Shoulder and chest.

115. Arm across chest.

116. Triceps stretch.

117. Glute stretch.

118. Adductor stretch.

119. Single leg hamstring.

120. Standing quadriceps.

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Happy people
Laugh (Healthy Living)

Some researchers believe that laughter really might be the best medicine, because it can help you feel better and reduce stress. Having a positive attitude, being open to letting loose, and having a good sense of humor will also help you to develop relationships with other people and form strong bonds.

READ: 31 Habits of Happy People

Studies have actually found that when people laugh, their brains go through the same changes that they do when people are mindfully meditating. This makes people feel refreshed and ready to conquer problems that they run into throughout the day. The therapeutic value of laughter is still being studied, but so far, it has only shown positive results.

121. Learn the therapeutic benefits of laughter.

122. Commit to laughing more.

123. Watch silly TV shows and movies.

124. Consider checking out a laughter yoga club.

125. Join a laughter-based exercise program.

126. Engage in voluntary, self-initiated laughter.

127. Schedule time to watch funny videos on YouTube.

128. Spend more time with your pets.

129. Read funny books or newspaper comics.

130. Have a favorite comedian.

131. Watch a stand-up comedy show live or on YouTube.

132. Listen to funny podcasts.

133. Meet up with old friends and reminisce.

134. Visit an amusement park.

135. Look at your old pictures.

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Relatioship
Family and Friends (Healthy Lifestyle)

We are not created to live alone. We are born with our mothers, and quite possibly other surrounding family members. Throughout various stages of life, we depend on other people to help us accomplish things along the way.

READ: 99 Things to Do Instead of Watching TV

In order to do most anything, you have to have some sort of cooperation of other people. Humans have evolved to cooperate in order to survive. Having both family and friends that you can rely on, turn to, and socialize with will give you a sense of belonging and allow you to relate to people who share your values and beliefs.

A very important part of self-care is to make it a priority to develop and maintain human relationships. Sometimes it takes effort during our busy lives to keep in touch with all of our loved ones, but it is a very healthy habit to do so.

136. Make it a point to eat dinner together as a family.

137. Schedule a weekly family night.

138. Schedule yearly family vacations.

139. Exercise, do chores, and play together.

140. Read bedtime stories to young kids, and share books with older ones.

141. Keep and continue to grow your family photo albums.

142. Get to know your children's friends.

143. Help your kids with homework.

144. Go camping together.

145. Bring your kids to school.

146. Leave love or encouraging notes.

147. Work on common goals with (a) friend(s). Be each other's accountability partner.

148. Host a sleepover.

149. Plan a reading date with your friend(s).

150. Help your friends with chores.

151. Meet up with friends for lunch at least once a month.

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Se valorará:
Expresión: buena pronunciación, tono adecuado y claro, expresión corporal adecuada.
Contenido: deben aparecen objetivos, beneficios y partes del calentamiento con sus ejercicios. Utilizaremos el vocabulario específico colgado en el padlet.Las órdenes deben ser cortas y específicas de los apuntes.Tras la orden del ejercicio hacemos una demostración práctica del mismo.
Vídeo: Se valorará la creatividad del vídeo, la correcta edición del mismo, la participación proporcionada de todos los miembros del grupo, la correcta planificación y estructuración del mismo.
Trabajo en grupo: participación proporcionada de todos los miembros del grupo, aprovechamiento del tiempo de trabajo, buena organización, cooperación y liderazgo.

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REPORT

Debra S. Jones, Extension Specialist, Virginia State University

"The good news...is that people can benefit from even moderate levels of physical activity."

Years ago staying active was not an issue. But today, in our world of technology and new conveniences, most of the physical activity has been taken out of our lives. This lack of physical activity is having a profoundly negative effect on the health of children and adults.

Scientists recently looked at the underlying causes of all of the deaths.They found that a combination of lack of exercise and poor dietary habits was the second largest underlying cause of death, with smoking being the largest. Regular physical activity could prevent disease or improve the health of Americans,for example,who suffer from the following illnesses:

61 million people (one-fourth of the population) have cardiovascular disease.

16 million people have adult-onset (non-insulin-dependent) diabetes.

140,000 people diagnosed with colon cancer each year.

50 million people have high blood pressure.

Over 57 percent of adults are overweight or obese.

Physical Activity for Good Health

The best reason to routinely include physical activity in your everyday life is that you genuinely want to improve your health and fitness. Most Americans are surprised at the amount of evidence that links regular physical activity to health improvement. Regular physical activity improves health in the following ways:

Reduces the risk of premature death:

Low physical fitness = a shorter life span

Reduces the risk of dying prematurely from heart disease:

Decreases blood triglyceride levels

Decreases low-density lipoprotein (LDL) cholesterol-the "bad" cholesterol

Increases high-density lipoprotein (HDL) cholesterol-the "good" cholesterol

Reduces the risk of developing diseases:

One in four older adults is at risk of developing Type 2 diabetes (adult-onset, non-insulin-dependent diabetes)

Studies show regular exercise enhances the body's ability to use insulin (a hormone that regulates the body's use of blood sugar)

Prevents or delays the risk of developing high blood pressure.

Reduces the risk of developing colon cancer.

Helps build and maintain strong bones, muscles, and joints:

Osteoporosis, in which the bones become more fragile with time, occurs most commonly in older women, but is also found in men.

Weight-bearing exercise, such as walking and jogging, helps to maintain bone density.

Promotes psychological well-being:

Enhances self-image and sense of well-being

Improves quality of sleep, making one more resistant to fatigue

Lessens depression, stress, and anxiety

Improves outlook on life

Improves physical appearance

Tones muscles

Helps control weight

Helps control appetite

What is Physical Fitness?

The American College of Sports Medicine (ACSM) defines physical fitness as the ability of your heart, blood vessels, lungs, and muscles to carry out daily tasks and occasional, unplanned bodily challenges with a minimum of fatigue and discomfort. In other words - having the energy to do all you want to do! Physical fitness requires a lifetime commitment.

The difference between physical activity and exercise is that physical activity is any voluntary body movement that burns calories. Exercise is physical activity that follows a planned format. The movements are repeated, with a goal of improving or maintaining one or more specific areas of physical fitness.

There are four components to physical fitness:

1. Aerobic fitness involves endurance activities that ...

Increase your heart rate and breathing for an extended period of time.

Involve the body's ability to take in and use oxygen to produce energy

Use large muscle groups

Include jogging, brisk walking, swimming and bicycling

2. Muscular fitness - involves strength training, resistance training, weight training, or weight lifting activities that...

Build muscular strength and endurance

Help preserve lean body mass

Challenge muscles with resistance to make them stronger

3. Flexibility - stretching activities that...

Bend joints and stretch muscles through a full range of motion

Help to prevent strains and may help prevent falls in the elderly.

Include Tai Chi, Yoga, bowling, and yardwork

4. Body composition - comparison of fat tissue to other body tissue.

Not based on how much you weigh but on how much of your weight is body fat.

Excessive body fat can cause musculoskeletal problems and increase your risk of heart disease and high blood pressure.

"Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week."

This is the recommendation of the Center for Disease Control and Prevention and the American College of Sports Medicine.

Research has shown that everyday physical activities can accomplish some of the same goals as exercise with less of the negativity sometimes associated with exercise. Best of all, you don't have to do all your physical activity at one time - ten minutes here - five minutes there. A little bit of activity throughout the day is just as beneficial as thirty minutes at one time. Remember, the goal is to accumulate thirty minutes or more of moderate activity each day. Try these suggestions:

Take the stairs instead of the elevators.

Park as far from the door as you can.

Walk around the outside aisles of the store at least once before starting your shopping.

Walk or march in place as you talk on the phone or watch TV.

The U.S. Surgeon General reports that you are more likely to stick with doing your physical activity if you:

Think you will benefit from your activity.

Do activities you enjoy.

Can do the activities on a regular basis.

Can fit the activities into your schedule.

Feel that the activities don't impose a financial or social cost you aren't willing to pay.

Have few negative consequences from doing your activity (negative peer pressure, lost time or injury).

Examples of Endurance Activities
ModerateVigorous
Walking briskly (2 miles in 30 minutes) | Climbing stairs or hills
Swimming | Swimming laps
Bicycling | Brisk bicycling up hills
Mopping or scrubbing floors | Hiking
Golf, without cart | Jogging
Dancing | Shoveling snow
Tennis (doubles) | Tennis (singles)
Gardening for 30-45 minutes |
Wheeling self in wheelchair 30-40 minutes |
Jumping rope for 15 minutes |
Pushing stroller 1.5 miles in 30 minutes

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material physical education - Google Search

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material physical education - Google Search

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BELIEVER
https://m.youtube.com/watch?v=G5LaSwYp6ok#fauxfullscreen

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IMAGINE
https://m.youtube.com/watch?v=RrID7IBoRZw

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Characteristics of traditional game

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Prezi traditional games from Spain

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English Español 한국어 日本語 Deutsch Português Français Magyar Italiano

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Some games

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What do children all over the world have in common? They love playing games. Some children's games differ from one country to the next, other outdoor kids games are famous worldwide.

Outdoor kids games in Spain

Spanish children love to play games as well, as the weather in Southern Spain is great nearly all year round.

For this reason, Spanish children love to play outdoor kids games a lot!

Besides, if you join our International Summercamp, you will probably get to know some of the games which we describe below:

What do you need? Chalk, a ground to paint on and a stone. (Or play it at the beach and scratch the playing field into the sand!) As many players as you want, but at least two.

After you have drawn the playing field on the sidewalk/beach, the first player throws a stone into the earth field and jumps in with both feet. While landing, he pushes the stone with his feet straight into the next field. So he will be in the earth field and his stone is located in Box 1.

It goes on like this and the goal is to reach the heaven field. But careful!

The players should not kick the stone into the hell field! Neither is it allowed to step on the lines or kick the stone outside of the fields.

If a player makes a mistake, it is the next player´s turn.

What do you need? A rubber band. As many players as you want, but at least three.

The rules vary from country to country, even from city to city. They can be reinvented and therefore change frequently.

But the general rule is the following: The rubber band needs to be winded around the legs of two of the players who need to stand face to face.

A third player now jumps over the rubber band in prearranged rhythms.

Rules could be for example: Do not touch the rubber bands. Do not land on the wrong rubber band. Do the predefined sequence of jumps. Etc.

If a player makes a mistakes, it is the next player's turn.

What do you need? A scarf and as many players as you want, but at least three.

A player, the gallina ciega, gets his eyes covered by a scarf. The other players run around and annoy the gallina.

Now there is different rules. The easiest one is: The person who gets touched by the gallina is the next gallina.

Varieties: The gallina has to to touch the face of the player and has to guess who it is.

Or: All players that get touched by the cow are out of the game. And the last one is the next gallina. Etc.

What do you need? Domino is played with two players and 28 special domino stones.

At the beginning of the game, each player picks 7 stones without seeing what is on them. One starting stone is put in the middle of the table. The stone consists of two parts: Two different numbers of dots and a line in between.

The players alternate in putting one stone per round on the table so that the dot number on one side of the stone fits the number of the stone that is already on the table. 3 against 3. 5 against 5. And so on. Always on the end of the stone line. Does not matter which side. If a player does not have a fitting stone, he has to pick as many stones from the stones left over until he can put a stone that fits. End of the game: The player who has put all his stones down wins. The looser counts the number of dots on the stones that he has still left in his hands. After 4 rounds the player who has less penalty points wins.

Surely you know some of those outdoor kids games, but have you ever played them on the beach? With a group of students from all over the world? And in Spanish?

OnSpain School gives you the opportunity to meet new people, learn another language and enjoy some weeks full of fun activities in the beautiful Spanish city of Malaga.

Apply now for the OnSpain Summercamp 2017!
OnSpain, your door to learn Spanish!
Ich habe bei OnSpain zuerst einen Sprachkurs besucht und danach die Möglichkeit bekommen, dort auch ein Praktikum zu absolvieren. Der Sprachkurs hat mich super auf das Praktikum vorbereitet. Vorher hatte ich

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The most famous Spanish outdoor kids games - OnSpain School

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What do children all over the world have in common? They love playing games. Some children's games differ from one country to the next, other outdoor kids games are famous worldwide. Spanish children love to play games as well, as the weather in Southern Spain is great nearly all year round.

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Junta Andalucía

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TRADITIONAL CHILDREN´S GAMES IN EL VISO DEL ALCOR

INDEX

La Billarda

Origin:

It´s a popular game that comes from Galicia and was already played in the XIXth century. It´s also practiced in the region of "Los Alcores" since then. The rules are different according to the place where it´s played, it´s difficult to find different places with the same rules.

General Rules in El Viso del Alcor:

The Billarda is a piece of Wood that must be struck in a delimited plot where its "owner" digs a hole big enough to bury it.

The billarda´s keeper, role that is not very attractive, is chosen by chance or throwing the billarda towards a specific plot, one player after another. The particular plot is protected when the end of the billarda touches the ground. If not, the plot is vulnerable, that means that if the billarda dropped in that space, its defense would be the new keeper of the billarda. But if the player doesn´t reach to introduce the billarda in the plot, he will stay in his function. Each player has up to three opportunities to strike the billarda correctly, if he doesn´t, he will become the new keeper. As the keeper of the billarda picks it up after the beating, the rest of the players have two possibilities: to protect their own plots or to enlarge the space of the keeper. Players who enlarge the plot will make it by punching on the land of the plot with their stick. They can stop punching whenever they want, but if the billarda falls within any other unprotected plot, they will have to stop necessarily. Then, the owner of this unprotected plot will become the keeper, as said before. The game ends when the hole in one of the plots is large enough to accommodate the billarda. When this happens, it´s buried in the hole, covered by land and stones to make more difficult be dug up. The loser´s aim is to dig it up with his stick while he is "punished".

It depends on many different factors, such as the hardness od the ground, how Sharp the tip of the rod is, skills in beating, distance reached by the billarda, number of players, distance among the players´plots, etc. For eight players, the distance is about 15 or 20 metres, but several games are usually played before you decide to give it up.

La picarona (better-known as la rayuela) has more than fifty different names all over Spain (cascayu, tejo, txingo mariola, etc). It´s a children´s game which is usually played at school playgrounds.

It´s thought that this game was developed in the Renaissance Europe and that it was based on the Divine Comedy by Dante Alighieri. When the character wants to go out of pulgatory and reach the paradise, he has to go through nine worlds before achieving it.

A platform with nine squares is drawn on the floor. It can be played alone or by many players.

The game starts throwing a little stone, called tejo, on the first square, number 1, trying that it falls inside the square without touching the external lines. The player has to go through the squares of the rayuela in order, jumping on one foot and without stepping the lines, keeping the balance until he/she arrives where there are two squares, then he can rest on both feet. After reaching square number nine, he must jump and turn around and undo the same way till number 1 where he will bend down to pick up the stone, without setting the other foot on the ground, and finally cross the finish line. If he achieves this step, he will go on with the second square and so on with the rest of the squares, one by one, in order.

If the stone doesn´t fall inside the square or the player steps the line, he/she will give up turn.

The aim is to throw the stone and pick it up from all the squares, the first player who finishes round 8, wins the game.

El escondite

The escondite, hide-and-seek, is another popular game which still remains on present children in El Viso del Alcor. Although it has been played for centuries, it has been progressing throughout time and it´s very difficult to find anyone in the village who has never played or doesn´t know what the escondite is.

The origin of this game is unknown, but, as it´s very easy to be played because no object is needed, it wouldn´t be difficult to be invented so it´s thought that it could have been present thousands of years ago.

The group of players chooses one person responsible for finding the rest. This person counts up to 10, 20 or 50 with his or her eyes closed. After counting, he turns around while saying: "I´m coming", and starts looking for the other children. When he finds someone hidden, he must touch him and go on looking for the others. The game finishes when he finds all the players.

If someone wants not to be found and win, he will have to run to the place where it was counted (home) and touch it.

In our village, the last one to be found can say "For me and all my friends" when he arrives at "home", thus all the children found before would be released and the game would start again with the same person counting.

"One, two, three, English chick" is another famous game played all over Spain, but known by different names, as "English chocolate" (in Aragón), "English duckling" (in Islas Baleares), "Calavín, calavera" (in el País Vasco), "Picaparet" (in Cataluña) etc...

The rules are very easy. The game starts choosing a player who will be the guardian and placed facing a wall. The rest of the players will stand by at some distance from the guardian. This one will count up to three while the rest of players must advance to touch the protected wall. After counting, the guardian will turn back. If he sees any player moving, he will ask him to go back to the beginning, losing the advance. The player who arrives at the wall first, without being seen moving, will win the game.

First you have to roll the rope around the spinning top till it´s completely covered.

Before spinning the top, you must hold it on the palm of your hand, gripping the tip of the rope firmly between your index and heart fingers so that the rope doesn´t escape when spinning the top. Fixing the tip of the rope to a piece of wood, a washer or a coin with a hole, can help. Just before spinning the top, you must place your index on its top and your thumb on its tip. Finally, the top is spinned and the rope is pulled back, what will make the top rotate rapidly on itself when the tip crashes on the ground. This can be done while standing up or bending down, reducing the crash on the ground. Besides, it can be done with the tip facing down or up.

Different games can be played with spinning tops, some are played individually, for instance, you can spin the rope on your hand, on a rope, you can remove it from the ground while spinning, move it from a place to another using ropes, etc.

There are also games to be played by more than one player, for instance, you can remove objects, usually coins or marbles, out of a circle, spinning the tops against them. You can try to break tops placed in the middle of a circle, or your top must stay inside the circl e when it stops spinning, and stay there after the crashes caused by the tops of the rest of the players.

Tradicional top:

It is about six inches high and four inches radio in its greatest dimension. It´s the most common top, usually made of wood by artisans. Nowadays, they are made of synthetic materials, including plastic, cabon fiber and neoprene and even steele, and they are imported from Asian countries like China, Taiwan, also from the USA.

German top:

It´s cone-shaped, the d iametre increases until the end and its rope is at the end of a long stick. Traditionally, they are made of oak or boxwood and they are empty and spread with black tar inside. German tops are fatter, nearly eleven inches in diameter in its greatest perimeter. It has got a thick round nail, which can measure up to nearly five inches. It presents horizontal marks that surround the body, used to wrap the rope.

Así, quien juega sostiene con la mano izquierda la punta de la cuerda, y con la otra el palo, y moviendo con rapidez los brazos, se tira de la cuerda sacando al trompo, comenzando girar sobre su punta de hierro, durante su rotación bastante tiempo imprimiendo un fuerte zumbido.

Cuspe top:

It´s a small top made of new coconuts from palm trees, although this name is often used too for those tops which have no end.

"Rulos", or marbles have been a traditional game in the county of Alcores from long time ago, it began to be played by all the people from Los Alcores when football trading cards became popular, players bet their own trading cards according to the stroke of the marbles.

Types of strokes and rules:

" Casca" : Dropping the marble completely horizontal to the other. If the stroke was successful, the player won three cards. "Cascazo" : it's the same as the former one, but instead of dropping the marble, it was thrown strongly, increasing the difficulty of execution, that's why the player won four cards. : A "Cliki" is performed when our marble hits the opposing provided it is neither a "casca" nor a "cascazo". with this striking, two cards are won. "Cliki"

The game did not have a definite end, in any case if other participants were left without any trading card, they should be withdrawn unable to continue playing, and you could say that there was a winner, the player with the highest number of cards at the end of the game.

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It is a type of popular games that share the use of sheets or bottle caps as a primary resource. Sometimes the caps are used as simulation of sporting events such as cycling races or other vehicles, or football matches.The caps can be decorated inside with pictures cut from magazines, trading cards, or paper drawings representing, for example, the team they belong to.

Sometimes caps were sanded on the walls of buildings while walking or going to a friend's house. Thus, its speed against potential rivals is increased.

Caps were also used for exchanging cards, like the marbles, the cards were exchanged when scoring a goal or winning a match, according to the rules in the village.

Rules:

A circuit or road, full of curves, straight lines or narrowings is drawn with a chalk.You can also make a "road" on land using hands or wood. This circuit is marked with start and finish lines.

Each player places his cap at the starting line. In turn, each player moves his caps with his finger, using different techniques, trying to advance the maximum travel without leaving the circuit.

If the cap stays within the marked circuit after pushing it, it's left where it is. If not, it comes back to the place where it was shot and waits for a new turn.

The circuit may be complicated by small obstacles to make the career more difficult, as rocks, sticks, etc. Thus, the game will be more exciting.

The first player to reach the finish line will be the winner of the race.

Skipping rope is practised as a children´s game and a physical exercise as well. The use of the rope to jump has traditionally been one of the favourite chidren´s games.

Skipping rope consists in one or more players jumping a rope. If the game is individual, a person spins the rope and jumps it at the same time. If the game is played by several players, two of them will spi n the rope while the others jump it. It´s usual to jump to the rhythm of popular songs.

This game can also be played with two ropes, which makes it more difficult. Different abilities such as jumping on one foot or spinning around while jumping can also be stated.

In a different modality, each time all players have jumped once, the players skipping the rope will take it down gradually more and more.

Another modality can be played with an elastic rope held on the legs.

Players can jump till they are tired or make a mistake, if so, they will have to spin the rope.

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TRADITIONAL CHILDREN´S GAMES IN EL VISO DEL ALCOR INDEX La Billarda Origin: It´s a popular game that comes from Galicia and was already played in the XIXth century. It´s also practiced in the region of "Los Alcores" since then. The rules are different according to the place where it´s played, it´s difficult to find different places with the same rules.

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To give out sweat: sudar
To work hard: sudar la gota gorda/trabajar duro.

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Video

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What Is A Healthy Heart Rate - What Affects Heart Rate - What Is Maximum Heart Rate