Juniors and Adults Arm Strength/Toning Exercises

    Exercise Name Climbing Pushups Exercise Code AACP1 Exercise Description With a mat in front of the hands, begin in a pushup position.  Perform one pushup and then move hands one by one onto the mat and perform another pushup.  Then “climb” hands back down to floor and repeat. Exercise Variation This can be done by holding in a …

Juniors and Adults Streching Exercises

    Exercise Name Shoulder Stretch Exercise Code ASFSS1 Exercise Description Put both arms behind back and clasp hands.  Bending slightly forward, lift arms toward ceiling to feel a stretch.  Use a partner to help if needed. Exercise Variation Can be done one arm at a time with the assistance of a partner to hold arm/torso in proper position. Exercise …

Juniors and Adults Warm-Up Exercises

    Exercise Name Heel Jacks Exercise Code AWUHJ1 Exercise Description Similar to Jumping Jacks, Arms move up and down while feet alternate extending one leg side-(Arms up while heel is out, arms down when step to close.) Exercise Variation Can be done sitting in a chair. Same motions are used. Exercise Teaching Hints Perform slowly at first, then increase …

Cooldown Exercises

    Exercise Name Walk In Place Exercise Code TCDWIP1 Exercise Description Participants walk in place to slow heart rate and prepare body for completion of workout.  Arms can also be incorporated by going to side arm, front arm and uparm simultaneously.  This can help stretch arms and make exercise more exciting.  Can also stretch arms while walking as well.  …

Cardio Exercises

    Exercise Name Over the Head Jump Rope Exercise Code TCOJR1 Exercise Description The rope should swing in full circle pattern over head and under feet.  Participants are instructed to make as many rope rotations as possible while jumping with two feet at same time or one foot at a time.  They may have rope pass forwards or backwards-or …

Core Strength/Toning Exercises

    Exercise Name Beginner Straddle Bottom Lifts Exercise Code TCSSBL1 Exercise Description Participants sit in straddle position-hands should be placed inside legs and participants try to lift bottom off the ground.  Can also try to lift bottom and feet together off ground. Exercise Teaching Hints Knees should be pressed straight.  Keep elbows straight and try to hold as long …

Leg Strength/Toning Exercises

    Exercise Name Wall Sits Exercise Code TLWS1 Exercise Description Participants sit against wall with back up against wall-thighs parallel to ground, knees bent at 90 degrees, lower legs parallel to wall and ankle joint at 90 degrees.  Have participants squeeze knees tightly together for 10 seconds.  Exercise Teaching Hints Back must be straight and against wall.  Can hold …

Arm Strength/Toning Exercises

    Exercise Name Seal Stretch Push Up Exercise Code TASSP1 Exercise Description Participants lay with stomach on floor and elbows pushed straight.  Then elbows bend and allow feet to rock up in air in back and as feet come down push arms straight again and finish in seal stretch with arms straight.  Exercise Teaching Hints Hands should remain shoulder …

Streching Exercises

    Exercise Name Wrist Stretch Exercise Code TSFWS1 Exercise Description Participants sit on knees, palms on  ground with fingers facing away.  Rock slowly forward and back to feel  stretch.  Then tuck hands under so fingers are towards body and tops of hands are on ground and rock slowly back and forth.  Exercise Teaching Hints Go slow.  Instruct participants that …

Warm-Up Exercises

    Exercise Name Swinging Jump Rope Exercise Code TWUSR1 Exercise Description Swing rope forwards and backwards just at ankle height.  Jump over rope as it comes towards you.  The goal is to do as many in a row as possible without stopping. Exercise Teaching Hints Go slow.  Participants can start one foot at a time or with both feet.  …