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AV CLUB

Active-Virtually Club

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MAIN GOAL

The main goal of the virtual weight room club is to keep students motivated to be physically active during the school closure.

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Simple

A tutor from this club will provide the students with simple workouts videos  to perform, which will be posted on the school website.

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Remain Active

Students can remain physically active at home through the school closure.

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Safe

Students are able to follow along with the workout video, but also are encouraged to adjust the workout as necessary. The students can take extra breaks as needed to ensure their safety.

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Interest

Having workouts available to students thought our website will maintain students interest in our club as well as  those students who want to join

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Step by Step

 The workout provides students with a guideline on how to get through these workouts, but the student will decide the intensity level based on their ability. 

Warm up

Air Squats
00:05

Air Squats

Exercise 1: Stand with feet shoulder width apart and begin lowering your hips to a seated position and back up to the standing position. Perform for 30 seconds.
Arm Circles
00:02

Arm Circles

Exercise #3: Extend your arms to the sides and draw small circles in the air with your hands for 20 seconds.
Jumping Jacks
00:02

Jumping Jacks

Exercise #1 Jump and land with feet shoulder width apart and the hands going overhead. Return to a position with the feet together (1 set of 15 reps).
Arm Swings
00:03

Arm Swings

Exercise #5 Extend your arms straight out to the side and begin swinging the arms across the chest and back out. Perform for 20 seconds.

H.I.I.T.

High - Intensity Interval Training 

Air Squats
00:05

Air Squats

Stand with feet shoulders width apart and bend at the knee creating a 90 degree angle (1 set of 15 repetitions)
Burpee
00:06

Burpee

Exercise 8: Begin in a standing position and then move into a squat position with hands on the ground. Next kick your feet back into a plank position. Return to the squat position and lift to the standing position. Perform for 30 seconds.
Jumping Lunge
00:03

Jumping Lunge

Exercise #10: Start in a lunge position and jump high into the air while switching the front leg to the back position and the back leg to the front position. Perform for 30 seconds.
Push-Ups
00:07

Push-Ups

Exercise #12 : Start by laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push the body up and back down again. Perform for 30 seconds.
High Knees
00:04

High Knees

Exercise #14: Stand with your feet hip-width apart. Lift up your left knee to your chest, and then switch to lift your right knee to your chest. Continue the movement by alternating your legs. Perform for 30 seconds.
Plank
00:05

Plank

Exercise 12: Start by laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push the body up and back down again. Perform for 30 seconds.
Jumping Jacks
00:02

Jumping Jacks

Jump and land with feet shoulder width apart with the hands going overhead. Return to a position with the feet together and the arm at the sides. (1 set of 15 repetitions)
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