Consider this page like a mix-tape of workouts. When I see workouts on youtube or online I might put them together to form a workout.
Kids should be getting 60 minutes of activity everyday and it should combine some moderate, some sweaty heart pumping exercises, and some weight bearing movements. Every. Day.
This compilation has dance, Tai Boxing, and has more Male leads:
#1: Whip/Nae-Zumba
https://www.youtube.com/watch?v=dKo6taNgZ_M
#2: Dance, Dance, Dance Zumba-2 guys teach a dance-kids, girls, and boys doing dance.
https://www.youtube.com/watch?v=ra1kQED6S5w
#3: Club Fitz-Girls leading this one. (This one is a hard dance to follow, but some of my classes really liked it!) (Justin Bieber-What do you Mean? Dance Fitness
https://www.youtube.com/watch?v=vfjyWx71EKA
#4: Dance Fitness-like real dance. Check this video out if you want to learn some moves from the all male dance crew-Jabbawockeez and Popsugar fitness.
https://www.youtube.com/watch?v=bPvd6il4aUA
#5: Tai Boxing Fitness--Popsugar fitness. This workout is 10 minutes and has LOTs of lunges and punches.
http://www.popsugar.com/fitness/10-Minute-Cardio-Tai-Box-Class-28469693
Workout 2: Has many of the same songs as workout 1. I've taken a couple out and added a few.
Youtube Playlist Link: Click here
The list:
Where have you been-Rihanna (Refit Revolution)
Kindom Come--Club Fitz
All of Me--Shine Dance Fitness
Taboo-Transmit--Dance Fitness w/Jessica
Thousand Foot Krutch II-(Refit Revolution)
What Do You Mean--(Club Fitz)
1Hunnid--(Club Fitz)
Cheerleader--(Club Fitz)
Youtube Playlist link: Click Here
Warm Up/Cardio:
(4 min)
(4 min)
(4 min)
(Starts at 2 min) (3 Min)
Cardio/Abs/Punches:
(Full body) (3:08)
(Lower)
(4 min)
(Abs/Lower) (A lot of squat-grind/pumps...)
(4 min)
1 swear-(another word for buttock)-plus it is the song GDFR...warning. (Hip grind)
Full Body
(3 min)
(4 min)
Cool Down:
(3:25)
Stretch: On own
Warm Up
https://www.pinterest.com/pin/268879040231393299/
Turbo legs--Pilate workout--3 minute slimdown
https://www.youtube.com/watch?v=09OnmwoGFyE
Turbo Arms-I used a soft ball instead of the pillow...
https://www.youtube.com/watch?v=9roWbCIVKnk
Turbo Abs
Workout 2
Warm-Up: Rihanna--ReFit Rev
https://www.youtube.com/watch?v=2GTT8fi0INA
Turbo Glutes and Thighs
https://www.youtube.com/watch?v=tyDMVUikmb4
Warm Up: Re-fit-Stitches
https://www.youtube.com/watch?v=HZIRS_1AtJo
Standing Abs: Boxing/Dance-Iggy-Work
https://www.youtube.com/watch?v=GLoQmmLxasU
Work Every Muscle with this No Excuses Body Weight Blast: 3 Circuits to be performed 3 times each.
http://media3.onsugar.com/files/docs/bodyweightworkout-print.pdf
Warm-up: Re-Fit Rev-Rihanna
https://www.youtube.com/watch?v=2GTT8fi0INA
Popsugar video 1: 5 minute Tame your Muffin Top (Abs/Back)
http://www.popsugar.com/fitness/Love-Handle-Workout-5-Minute-Video-35532557
Popsugar video 2: 10 minute workout: Legs and Arms with Sadie Lincoln
http://www.popsugar.com/fitness/10-Minute-Workout-Arms-Legs-Sadie-Lincoln-barre3-21246743
Other Cardio/Strength/Warm-up Videos:
http://www.popsugar.com/fitness/Tabata-Video-Workout-36864284
This video has the timer and a person leading you in the exercises. During each Tabata set, you'll alternate between two total-body exercises, while also getting the heart rate up, up, up. You'll work hard for 20 seconds, taking a 10-second rest in between each move. (9 min., 15 seconds.) Squat jack, push-ups, Reverse lunge, rainbow plank.
http://www.popsugar.com/fitness/Tabata-Workout-Video-34549816
10 minute tabata--need a little bit of room, stretching + strength type moves...
Try two rounds of Tabata with Equinox trainer Dana McCaw. Press play for the warmup and workout. And, of course, to sweat.
This website is a collection of workouts found out on the web and an educational site for middle school Health Education students. It is not a medical site and all people should check with their physician to make sure that workout programs such as these are safe to do. The goal was to produce a site all about fitness and how fitness relates to our overall health and wellness. This site is for myself, Adult Wellness-Staff, and my middle school students grades 5th-8th.
Hopefully it will be great source and fitness tool for others to use to get fit and "work it". : )
Ms. Nirode
Health Education
Thomas Jefferson Middle School
Grades 5th-8th
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