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Grantee Blog 2020

Let’s Move! Roll the Dice!

On Monday, June 14, the Wellness Committee successfully completed their fifth and final distribution of small pieces of physical activity equipment as part of their “Let’s Move” campaign.  The focus of the “Let’s Move” campaign is to make physical activity fun and more accessible at home for students during virtual and hybrid learning. During this distribution students were given 20 sided die. Along with their die the students received an activity sheet with 20 activities.  They were asked to roll the die once to determine the exercise and once more to determine how many repetitions or seconds they would do for that exercise.   All advertising and the activity sheets were available in both English and Spanish. The activities suggested to students are listed below:

1. Squat: Begin with your feet slightly wider than hip-distance apart. Keeping your back flat, shoulders back and chest out, push your hips back and begin to sit down toward the ground. Lower until your thighs are parallel with the ground. Reverse the motion, pushing through your heels to press the hips forward and return to standing.

2. Push-Up: Begin in a high plank, hands directly beneath your shoulders, body in one straight line from toes to hips to head. Bending the elbows at a 45-degree angle from the ribs, lower your torso toward the ground until your chest and hips nearly touch the ground. On an exhale, extend your arms and return to the high plank.

3. Glute Bridge: Begin lying on the ground with your feet flat, knees bent. With your arms at your sides stabilizing your body, press through your heels to raise your hips up toward the ceiling. Pause for a moment when your hips make a straight line between your knees and your shoulders and squeeze your glutes. Lower your hips back to the ground with control.

4. Lunge: Start with your feet together, arms resting comfortably by your sides. Step forward with your right foot and lower your body until both knees are bent at 90-degree angles. Your left knee should be nearly touching the floor and your right knee should be over (not in front of) your toes. Push through your right heel to return to standing. Repeat on the opposite leg.

5. Forearm Plank: Balance facedown on your toes and forearms, keeping your elbows under your shoulders. Brace your core muscles to avoid sinking or hiking your hips as you keep your body in a straight line from your heels to hips to head.

6. Crab Walk: Begin sitting on the ground, feet flat on the ground, hands on the ground behind you, fingers pointing forward. Press through your feet and hands to raise your body a few inches off the ground. Keeping your hips lifted, walk backward on your hands and feet.

7. Bird Dog: Begin on all fours, making sure that your head and neck are in a straight line with your spine. Simultaneously extend your right arm in front of you and your left leg behind you, raising your arm to shoulder height and your leg to hip height. Using your core for balance, pause for a moment before lowering your arm and leg. Repeat the motion with your left arm and right leg

8. Bicycle Crunch: Begin lying on the ground with your hands behind your head, elbows wide. Extend your legs at a 45-degree angle. Lift your torso and bring your right knee toward your chest, twisting your left elbow toward the knee. Extend your right leg and bring your left knee toward your face, twisting the right elbow toward the knee. Continue alternating, keeping your upper body off the ground.

9. Double Leg Lift: Begin lying on the ground with your hands under your glutes for support. Lift your legs perpendicular to the ground, keeping your upper body on the floor. Slowly lower your legs toward the ground, keeping your back rooted to the floor. Raise your legs back to the starting position.

10. Side Lunge: Begin standing with your feet together. Keeping your left foot planted on the ground, take a big step to the right with your right leg. As you plant your right foot, sit your hips back and bend your right knee to a 90-degree angle and pause for a moment. Press through your right heel to bring your legs back together. Repeat on the opposite leg.

11.  Burpee: Start standing, then squat down and place your hands on the ground in front of you. Jump or step your feet back into a high plank. Keeping your elbows at a 45-degree angle from your ribs, perform a push-up, lowering your chest to just above the floor. Press back up into a high plank and jump or step your feet to your hands. Jump into the air, lifting your hands above your head. As you land, squat back down and repeat.

12.  Squat Jump: Begin standing with your feet slightly wider than hip-distance apart. Push your hips back and lower toward the ground, keeping your shoulders back and chest up until your knees form a 90-degree angle (or as low as you can go while maintaining good form). From the bottom of the squat, explosively press through your heels to jump into the air, raising your arms above your head. Land softly and with control and repeat.

13.  Jumping Jack: Begin standing with your feet together, arms at your sides. Simultaneously jump your legs a few feet apart while sweeping your arms overhead. Quickly jump your feet back together, sweeping your arms back down.

14.  Mountain Climber: Begin in a high plank with your hands beneath your shoulders and your body in a straight line from your head to heels. Drive your right knee toward your chest. Quickly extend your right leg back out while driving your left knee forward. Alternate legs as quickly as possible.

15.  Tuck Jump: Begin with your legs slightly wider than hip-distance apart. With a slight bend in your knees, jump up as high as possible, tucking your knees into your chest while in the air. Land lightly on your feet and rebound quickly, repeating the motion.

16.  Butt Kick: Stand with your feet about hip-width apart, arms by your sides. Drive your right heel toward your glutes, bringing your left arm in front of you, as if you were running. Repeat on the other side, bringing your left heel up and your right arm forward. Alternate legs and arms as quickly as possible.

17.  Plie Squat: Stand with your feet much wider than hip-distance apart, toes pointed out. Push your knees out and your hips back as you lower into a squat until your legs form a 90-degree angle (or as low as you can go while maintaining good form). Press through your heels and use your hamstrings and inner thighs to lift back up to standing.

18.  Frog Jump: Stand with your legs slightly wider than hip-distance apart, toes pointing slightly outward. Push the hips back and lower down into a squat until your thighs are parallel to the ground (or as low as you can go while maintaining good form). Tap the ground with your hands. Press through your heels to explode into a jump. Land softly back in the squat position and repeat.

19.  Arm Circles: Stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your triceps. Reverse the direction of the circles after about 10 seconds.

20.  Crunch: Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine in preparation for the movement. Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off the floor. Exhale as you come up and keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin. That’s about the angle you want to keep the chin the entire time. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don’t relax all the way. Repeat.

 

About the Grantee

Bridgeton Board of Education

The Mission is to provide multiple pathways for students to attain the NJ Student Learning Standards and to meet the needs of our diverse student population. All students will be provided with the opportunity and resources to succeed through the creation of safe learning environments, which will enable students to graduate from high school and become productive member of a global community.