Warm Up -
Remember, before we do any exercise we must begin with a warm up.
So, check out our warm up :-
And Now -
We can get on with our workout today:-
This is REVIEW week - Go through every element ONCE to be sure you know it and do check out positions in a mirror.
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The 1st element will be Shoulder Stands.
G1.1.1.
Roll back to shoulders
elbows down to help.
Keep legs tucked in, use hands to support back.
Repeat 3 times
G1.1.2.
Roll back to shoulders legs straight,
elbows down to help.
Legs stretch toes towards ceiling.
Use hands to support back.
Repeat 3 times
G1.1.3.
Roll back to shoulders
arms above head.
Keep arms tight and straight.
Repeat 3 - 5 times.
G1.1.4.
Pike roll back to shoulders
arms above head.
Keep legs tight and together.
Repeat 3 times.
G1.1.5.
Pike roll back to shoulders
finish in pike fold.
Sit up arms tight before folding to pike.
Repeat 3 times.
The 2nd element is Pike ups.
G1.2.1.
From dish, pikeup arms by side
Shoulders and legs have to lift at the same time
hands reach forward or up to toes.
G1.2.2.
From dish, pikeup arms by side 3 in a row.
Make sure legs and arms are tight.
G1.2.3.
From dish, pikeup arms by side, touching toes,
3 in a row.
Arms start to lift at same time as shoulders and legs.
G1.2.4.
From dish, pikeup arms by side, touching toes,
3 X 3.
Don't allow legs to 'bash' the floor.
G1.2.5.
From dish, pikeup arms by side, touching toes,
3 X 5
Return to same tight start position each time.
The 3rd element controlled hops over a width of A4 paper.
The piece of paper is the guide for how far to jump
place it as shown in the video.
G1.3.1.
1 Hop forward over A4 width - swap feet
free foot by other knee.
Arms neat by sides straighten leg through to toes.
3 x one hop on each foot.
G1.3.2.
3 Hop backward over A4 width - swap feet.
Arms neat by sides straighten leg through to toes.
3 x 1 hop on each foot.
G1.3.3.
Hop forward then immediate hop backward
- swap feet.
Keep body tight.
G1.3.4.
Small hop then hop forward over A4 width
- swap feet.
Keep foot to knee, body tight, jump right through to toes.
3 x on each foot.
G1.3.5.
Hop forward then immediate hop backward over A4 width
- swap feet.
Keep foot to knee, body tight, jump right through to toes.
3 x on each foot.
The 4th element is work on armswing posture.
G1.4.1.
Against wall - lift arms then 1 knee, foot to other knee up on toes.
Keep head up, back straight and just lift arms straight up.
G1.4.2.
Against wall - lift arms then 1 knee, foot to other knee up on toes.
Hold for 3 on each leg.
Keep head up, back straight and just lift arms straight up
then lift and hold foot tightly to knee.
G1.4.3.
Against wall-lift arms then 1 knee, foot to other knee up on toes
2 x 3 secs on each leg.
Keep body in strong position,
keep head up, back straight and just lift arms straight up
then lift and hold foot tightly to knee.
G1.4.4.
Against wall-lift arms then 1 knee, foot to other knee up on toes
2 x 5 secs on each leg.
Keep body in strong position, straight arms and standing leg straight.
G1.4.5.
Against wall-lift arms then 1 knee, up to toes
heel down then back up to toes.
The 5th element is to help improve Co-ordination.
G1.5.1.
Sitting-passing beanbag around body
then repeat on other side X 3.
G1.5.2.
Sitting-place beanbag to side and stretch other way
then repeat on other side X 3.
G1.5.3.
Sitting-pass beanbag between & through legs
then repeat on other side X 3.
G1.5.4.
Sitting-pass beanbag between & through straight leg,
then repeat on other side X 3.
G1.5.5.
Sit holding legs up-pass beanbag between & through legs
then repeat on other side X 3.
but do contact support@fitrkids.co.uk if you have any problems.
KEEP IT FIT!