von Bremen Physical Education & Active Living Blog

Friday HIIT 8am on TEAMS 3 sets performed twice 30 sec rest between each set 30 sec exercise followed by 30 sec jumping jacks set #1 squats push ups knee drivers high low plank alternating lunges set #2 burpies bicycles pop squats swimmers spot sprint set#3 penguins (side to side abs) mountain climbers russian twist overhead squat (pretend you have a bar or use a ski pole or piece of dowling) hip thrusters warm up and cool down and stretch will all happen!!   <https://teams.microsoft.com/l/message/19:34621bbc69df4796b6752e6a7807caa9@thread.tacv2/1591941617832?tenantId=6902ef99-a42f-4d86-941a-65d6aa0c163d&amp;groupId=83726cca-9da7-411c-9f2f-10fa801c8ae5&amp;parentMessageId=1591941617832&amp;teamName=Superfit 2020- Von Bremen&amp;channelName=General&amp;createdTime=1591941617832>

Here's the workout: Warm up:  5ish minutes Round 1:  jumping jacks & mountain climbers Round 2:  spot sprint & push up with plank hip twist Round 3:  pop squat & bicycle crunches Round 4:  burpies & on the spot knee drivers Round 5:  squats & v-sit rows Round 6:  swimmers & air punches Cool down lap around your house & stretch

New schedule! NEW: schedule starting next week! As of June 1st... Monday's 3:20 meet in normal spot at RSS, Friday's via teams 8am, join meeting Monday June 1st - weights & barbell (Fitness Room)             Friday June 5th via Teams - Tabata Monday June 8th - core yoga    (Fitness Room)                      Friday June 12  via Teams- HIIT Monday June 15th - pyramid workout (RSS field)                   Friday June 19 - TBA Social distancing and cleaning protocols will be in place.  When in the fitness room you will have "your space". There will not be a lot of sharing of equipment...weights & bars unless they are cleaned in between.  Please sign up via form link below so I can plan accordingly and set up room accordingly.  I don't want to do any high intensity training in the fitnes...

TABATA! Warm up: 10 P-ups 20 J-Jacks 30 high knees 40 punches Tabata:  20 sec on, 10 sec off  (24 min total) Round 1:  alternating burpies & J-Jacks Round 2:  alt. sit ups & dead bugs Round 3:  alt mountain climbers & high knees Round 4:  alt p-ups & supermans. (rest in childs pose) Round 5:  alt squats & either reverse lunges or side lunges Round 6:  alt squat jumps & inch worm walk outs Cool down walk around house/garage etc....  Stretch

Make sure you have zoom set up ahead of time.   I will have to admit you into the workout. 12 days of Christmas (thanks alpine ski team!) Do the workout like you would sing the song  20 lunges 24 mountain climbers 24 air punches 10 push ups 10 burpies 24 j-jacks 10 jump squats 20 plank hip twists 15 snowboard jumps 15 v-sit rows 10 spidermans 100 bicycles

Hey superfitters! Please make sure you have filled out the two question form about devices for our zoom class on Thursday morning. Monday:  x-training - your choice, make sure you spend some time on warm up, stretching and cool down.  I will post some more free Revelstoke yoga classes later this week put on by Balu if you are interested. Thursday:  zoom workout (I will email you the link, password and the workout the night before)...participation on some level is key (Jade you can do your physio and the core section of our workout). As always email if you need to get in touch.  kvonbremen@sd19.bc.ca Watch for a quick s-fit meeting on T/W on teams!

Hi Superfitters! Monday workout: Your choice or if you want some inspiration form my cardio PE post this week for my other classes see below:  cardio with intervals! 1.  Outside Cardio (beefed up with some intervals!) Pick your Cardio activity: -power walk -run -roller ski -roller blade -nordic ski -bike Go for 45 minutes and in the middle 15 minutes add in 10 sets of 20-30 second speed bursts (change of pace and therefore increase in heart rate). 2.  Cardio Youtube video:  Start by doing a 10 minute dynamic warm up on your own, measure heart rate and then start the video. (You can use your stairs to get your heart rate up, jog up and down them a few times and then get into dynamic stretches).  Stop to take your heart rate once in the middle  https://www.youtube.com/watch?v=-YJXpabrX4k  video is 35 minutes with a cool down. 3.  Darebee workout 10 minute dynamic warm up 25 minutes of one of these darebee workouts Cardio & Coordination Shak...

Hi all, We have a meeting Thursday at 9 am.  Try one of these strength workouts today. FOCUS - STRENGTH Three options today, an AMRAP (as many rounds as possible in time allotment), a darebee workout and a traditional weights workout with no weights!  Pick one - don't forget to log your workout!!  Make sure you do a warm up and cool down. Here is the skill I would like you to work on, you can do this either before or after workout. Single Leg squats: watch video, adhere to skill cues - do 10 on each side...in front of a mirror if you have one.  Send me a video of your mastered skill sometime this week via email (short 15 sec. clip). https://www.youtube.com/watch?v=keSzg7MaoVQ Option 1:  CLC 20 minute AMRAP (so do as many rounds of all exercises as you can in 20 minutes) -10 push ups -10 air squats -30 seconds of mountain climbers (see Thursday April 9 for review of this) -30 second wall sit Option 2: darebee  Surgebinder https://darebee.com/workouts...

Hey guys:  while we figure out this distance learning thing please do the following.  Journal what you are doing on superfit days, to be submitted via email (kvonbremen@sd19.bc.ca) each week.  I think you have lots of ideas for how to work out.  Please provide me with exact details of what you are doing - your heart rate at peak and your rate of perceived exertion (RPE see below) out of 10 and length of time of workout.  Monday: cardio (run, bike, nordic ski etc...) Thursday:  HIIT Don't forget a warm up and cool down. Here are some app ideas for HIIT, Yoga, and lots more - free peloton  https://www.onepeloton.com/app nike training.  https://www.nike.com/ca/ntc-app

  February Superfit Schedule: Monday Tuesday Wednesday Thursday Friday 3 Nutrition Dr. Goss 4 5 6 EMOM 7 10 Barbell 11 12 13 O-Lifting 14 17 Family Day No School, No S-fit 18 19 20 YOGA 21 24 X-training 25 26 27 Cardio & Core 28

***Please note we are at TransCanada Fitness on Thursday mornings from 7:15-8am.   December Superfit Schedule: Monday Tuesday Wednesday Thursday Friday 2 Tabata Circuit 3 4 5 Trans Canada Fitness 6 9 HIIT 10 11 12 Trans Canada Fitness 13 16 x-training 17 18 19 Trans Canada Fitness 20 23 Christmas Holidays 24 25 26 27

  November Superfit Schedule: Monday Tuesday Wednesday Thursday Friday 1 4 Cardio 5 6 7 YOGA 8 11 No class No school Remember 12 13 14 Core workshop 15 18 Barbell 19 20 21 HIIT 22 25 Circuit/ x-training 26 27 28 O-Lifting 29

  October Superfit Schedule: Monday Tuesday Wednesday Thursday Friday 1 2 3 HIIT 4 7 Rowing machine workshop & Cardio 8 9 10 YOGA 11 14 No class No school Thx giving 15 16 17 Cardio 18 21 Barbell 22 23 24 Tabata 25 28 O-lifting 29 30 31 O-lifting