{"id":226,"date":"2020-03-25T10:49:35","date_gmt":"2020-03-25T14:49:35","guid":{"rendered":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/?p=226"},"modified":"2020-03-25T10:49:35","modified_gmt":"2020-03-25T14:49:35","slug":"workout-of-the-day","status":"publish","type":"post","link":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/2020\/03\/25\/workout-of-the-day\/","title":{"rendered":"Workout of the Day"},"content":{"rendered":"\n<p> If you want to challenge yourself today, try this workout. You do not need a track just a place that you can run a distance between 50 and a 100 meters.<\/p>\n\n\n\n<p>Here are the details of the workout:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Dynamic warm ups. <\/li><li>Circuit consists of nine stations. 20 seconds or 20 reps of each exercise.<\/li><li>Sprint 85-90% effort <a>50 \u2013 100 meters <\/a>between each station:<ul><li><strong>Windmills<\/strong> (Make sure your upper body is coming up in between touching each foot)<\/li><\/ul><ul><li><\/li><\/ul><\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Leg Kicks<\/strong> (Hard to explain but\nthink about kicking your leg in the air and clapping your hands underneath that\nleg when it is parallel to the ground. hop as you switch legs) <ul><li>50 \u2013 100 meters<\/li><\/ul><ul><li><strong>Shaq Attacks<\/strong> (Quick jumps in the\nair as if you are going up and down for a rebound. Do &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;not settle between jumps but go right\nback up in the air as quickly as possible.)<\/li><\/ul><ul><li>50 \u2013 100 meters<\/li><\/ul><\/li><\/ul>\n\n\n\n<p><strong><em>90 second\nrest<\/em><\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Jumping Jacks<\/strong><strong><\/strong><ul><li>50 \u2013 100 meters<\/li><\/ul><ul><li><strong>Butt Kicks<\/strong> (In place running,\nheel to butt as quick as you can)<\/li><\/ul><ul><li>50 \u2013 100 meters<\/li><\/ul><ul><li><strong>Quick Steps<\/strong> (10m moving feet as\nquickly as possible, like the speed ladder.<\/li><\/ul><ul><li>50 \u2013 100 meters<\/li><\/ul><\/li><\/ul>\n\n\n\n<p><em>90 second\nrest<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>High Knees<\/strong> (In place, but keep your back straight)<ul><li>50 \u2013 100 meters<\/li><\/ul><ul><li><strong>Do the Twist<\/strong> (I compare this to skiing moguls. Start standing erect with your feet pointing to the right and your shoulders, arms, and hands to the left. Quickly switch directions back and forth.<\/li><\/ul><ul><li>50 \u2013 100 meters<\/li><\/ul><ul><li><strong>Burpees<\/strong> (also known as squat thrusts) <\/li><\/ul><ul><li>50 \u2013 100 meters<\/li><\/ul><ul><li><em>90 second rest<\/em><\/li><\/ul><\/li><li>3-minute walking<\/li><li>REPEAT 1 or 2 more times.<\/li><\/ul>\n\n\n\n<p>Watch the video of the Oregon Workout<\/p>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-hmmr-media\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"2vQEYLJGIW\"><a href=\"http:\/\/www.hmmrmedia.com\/2020\/03\/staying-fit-in-a-pandemic-vol-6\/\">Staying fit in a pandemic: Vol. 6<\/a><\/blockquote><iframe loading=\"lazy\" title=\"&#8220;Staying fit in a pandemic: Vol. 6&#8221; &#8212; HMMR Media\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"http:\/\/www.hmmrmedia.com\/2020\/03\/staying-fit-in-a-pandemic-vol-6\/embed\/#?secret=2vQEYLJGIW\" data-secret=\"2vQEYLJGIW\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>If you want to challenge yourself today, try this workout. You do not need a track just a place that you can run a distance between 50 and a 100 meters. Here are the details of the workout: Dynamic warm ups. Circuit consists of nine stations. 20 seconds or 20 reps of each exercise. Sprint [&hellip;]<\/p>\n","protected":false},"author":1601,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-226","post","type-post","status-publish","format-standard","hentry","category-blogs"],"_links":{"self":[{"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/posts\/226","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/users\/1601"}],"replies":[{"embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/comments?post=226"}],"version-history":[{"count":1,"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/posts\/226\/revisions"}],"predecessor-version":[{"id":227,"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/posts\/226\/revisions\/227"}],"wp:attachment":[{"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/media?parent=226"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/categories?post=226"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iblog.dearbornschools.org\/mrmaharpeiblogdhs\/wp-json\/wp\/v2\/tags?post=226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}