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Ms. K. McCool

Student Instructions

Strength day 2-7 days a week

Strength training should be done 2-7 days a week. To keep strength to all body parts, complete exercises in each category. A day of rest is important between workouts. For example, if you strength train chest on Monday, work the back on Tuesday. Then, come back to chest on Wednesday. Remember to breathe, and keep abs tight while moving. if you would like help with a movement, send me a video or note asking me how to complete an exercise ;). If using weights, complete 3 sets of15. Strength training includes; lower body: squats; leg extension; leg flexion; lunges; wall sits. upper body: push-ups; pull-ups; bench press; bicep curls; tricep extension; lat pull downs; rowing. core: planks; crunches; back extensions. Sample core movements: https://www.darebee.com/pdf/programs/core-strength.pdf https://www.darebee.com/challenges/2minute-abs-challenge.html https://www.darebee.com/challenges/hollow-hold-challenge.html https://www.darebee.com/challenges/abs-and-core-challenge.html Sample lower body movements: https://www.darebee.com/pdf/programs/express-tone.pdf https://www.darebee.com/challenges/wall-sit-challenge.html https://www.darebee.com/challenges/50-squats-a-day-challenge.html Sample upper body movements: https://www.darebee.com/challenges/upperbody-light-challenge.html https://www.darebee.com/challenges/wall-pushups-challenge.html https://www.darebee.com/challenges/arms-of-steel.html https://www.darebee.com/challenges/tricep-dips-challenge.html https://www.darebee.com/challenges/negative-pullup-challenge.html https://www.darebee.com/challenges/pushup-master-challenge.html Strength training helps the body: * increase metabolism - which helps you lose weight * increase bone strength - decrease bone breaks * increase muscle strength - can move easier and safely * Feel better about yourself * happier

8th Grade, 7th Grade, 6th Grade, Physical Education
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