High School PE Ideas & Resources

With today’s weather, we’re going to skip the outdoor workout and focus more on nutrition – specifically planting a garden (your own fruits and vegetables). With the rain, I thought it would be a great way to spend some time planning: 1. what you want in your garden 2. where to place your garden 3. how to build your garden

Here are some helpful links to get you started:

https://gardenseason.com/wp-content/uploads/2019/12/20200203-Garden-Season-How-To-Grow-Fruit-From-Seeds-Beginner%E2%80%99s-Guide.jpg

Today we’ve got a HILI (high intensity, low impact) workout for you. This is a beginner’s level workout so everyone should be able to participate and see the benefits of interval training. I’ve also included a little treat for everyone – watermelon popsicles. With temperatures like they’ve been, this is a great summer treat. Enjoy (both)!

Watermelon popsicles:

1. Chop up watermelon into small chunks and puree in the blender
2. Pour the pureed watermelon into small paper cups (or popsicle molds).
3. Cover each cup with plastic wrap or foil and insert a popsicle/craft stick (or plastic spoon) through and into the cup.
4. Freeze until hard.
5. Optional: add chopped strawberries, pineapple, or grapes to the molds too!

Good morning everyone. Welcome back, I hope you all had a wonderful, long weekend and are ready to “get after it” this morning. Today’s workout is a high-intensity, low-impact routine that requires no equipment. So get your water bottle and get ready to go!

Physical Activity
Start your day out with a GoNoodle Bones activity. Then get a great workout with Les Mills Fitness. Finally, have fun with someone at home by participating in Tic-Tac-Toe Frisbee.

1. Bones! Bones! Bones! – Awesome Sauce | GoNoodle (Time: 2:01)
   ○ https://youtu.be/Sk_q_ShHDBM
2. Do you want to get a fun, but good workout in today? Try this fun fitness routine by Les Mills Born to Move (Time: 22:02 min)
   o https://youtu.be/GHCqRsrQwNU
3. Tic-Tac-Toe Frisbee ○ Construct a tic-tac-toe board on the ground using masking tape or chalk, with the squares big enough for a frisbee. Then take turns with your partner throwing the frisbee, attempting to land it (mostly) in a square. If successful, mark your X or O in that square. Continue until you have a winner or a “cat’s game”!

Nutrition and Healthy Eating
Rocket Smoothie
We’re kicking off the Memorial Day weekend with a healthy, creamy, and delicious- Oh So Festive looking smoothie!
Ingredients:
• 1 frozen Banana
• 1 cup Vanilla Yogurt
• 1/2 cup frozen red fruit ( we like cherries or berries)
• 1/2 cup frozen Blueberries
• 1 cup 100% Juice
• 1/4 cup Milk
• 1 1/2 cup Ice
Directions:

1. In a blender, combine 1/4 banana, 1/4 cup yogurt, 1/2 cup frozen cherries or berries, 1/2 cup juice and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to help keep layers separate.
2. In a blender, combine 1/2 banana, 1/2 cup yogurt, 1/4 cup milk and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to help keep layers separate.
3. In a blender, combine 1/4 banana, 1/4 cup yogurt, 1/2 cup blueberries, 1/2 cup juice and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to help keep layers separate. Then serve and enjoy!

Today’s going to be another beautiful day, get outside and enjoy! This workout is designed to allow you to do exactly that. It was posted in Shape Magazine and uses things you’ll find outside to improve your workout (street curbs, park benches, tree branches, etc). See what you think…

https://www.shape.com/fitness/workouts/10-new-outdoor-workout-ideas

Today’s weather is finally nice again! Take a day off from your workouts and go for a long walk. Enjoy the fresh air and get the health benefits of walking. See if you can walk at least 30 minutes. While you’re out, try to do the “alphabet” with things you see. Go in order, starting at “A”. Anything that begins with an “A” counts (apple, aardvark, Atlantis — if you see the last two, please let me know). Once you see something that begins with an “A”, move to “B” and so on. This will help make your walk more enjoyable and find you seeing things you’ve never seen before.

After yesterday’s HIIT (high intensity interval training) workout, today we’re going to slow it down a bit with a LIIT (low intensity interval training) workout. This 30 minute cardio workout will get your heart rate up, but won’t be near as strenuous. A great way to start off a gray, rainy day.

Let’s start today with a HIIT (High Intensity Interval Training) workout. This workout will work you for 60 seconds, then give you 30 seconds of rest. It will push you physically, but you’ll feel amazing when you’re done. Get a towel and some water!

Today we’re going to focus on nutrition and an easy, delcious, recipe for the summer (or anytime). You can combine anything you want, but this recipe is a good starting point. The picture below is more of a tropical smoothie (pineapple, mango, papaya, coconut, banana, granola, etc.). Be creative and enjoy!

Ingredients:
· 1 banana frozen
· 1½ cups frozen berries
· ½ cup milk (almond or coconut work too)
· Optional toppings- low fat granola/whole grain cereal, seeds, nuts, fruit
Instructions:
• Combine frozen fruit and milk in a blender. Puree until completely smooth – the mixture should be thick. Add a touch more liquid if necessary to get it to blend completely smooth.
• Transfer to a bowl and add toppings as desired. Enjoy!

Yesterday we focused on nutrition, so today we’re going to get back into fitness. Today’s workout is a 30 minute, low-impact, high-intensity, workout that will work your entire body and kickstart your day!