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Greetings Liberty Families,

Beginning April 14, 2020 we transition to our Remote Learning Plan.

The Remote Learning Plan requires the PE department to track or “grade” student work. A student will be given a “pass” or “incomplete” grade each week. In order to receive a "pass" it is required that students complete and email us 2 workouts each week. You can choose the day/s you'd like to email within the specific week. We will continue with this plan until further notice.

We would still like you to exercise at least 4 days a week so you continue to incur the health benefits that are associated with daily activity. If this means that you want to email us on Friday with the workouts you did for the week to help stay accountable then we highly support and encourage it!!

The PE teachers all communicate differently with our classes. Please contact your specific teacher for any question you may have along the way. We are here to support you and your child however we can.

Students may pick any option below and can repeat any workout if they choose.

Directions on how to submit student’s homework:

The student and/or parent must to e-mail the PE teacher 2 times per week to indicate which fitness video they performed for PE.

Mr. Allaria’s email is dallaria@ecusd7.org
Mr. Zude’s email is tzude@ecusd7.org
Ms. Harlin’s email is jharlin@ecusd7.org
Mr. Wencewicz’s email is twencewicz@ecusd7.org
Mrs. Kamadulski’s email is dkamadulski@ecusd7.org
Mr. Campbell’s email is jcampbell@ecusd7.org
Mrs. Banker’s email is mbanker@ecusd7.org
Mrs. Gibson’s email is agibson@ecusd7.org

Due to the nature of mass emails that will be received please correspond in the following manner:

To: Teacher email address
Subject: PE Hour / Student Name
Content: State which video the student performed then write a sentence on what the student enjoyed about the video.

Options for Remote Learning:

Creative Ideas:

Option 1 - Use fitness equipment at home/ parent supervision required. Treadmill, elliptical machine, free weights, kettle bells, etc then tell us what you did !!

Option 2 - Send us a screen shot photo of your workout from a fitness or smart watch. Ideas can include: outdoor run (picture of mileage), bike mileage, hill workouts, etc.

Option 3 - Send us a video of a workout you made up! Parent help needed to record the video!

Option 4 - Push mow your grass! Send us a picture after you are done!

Option 5 - Hit the bike trail and walk, run, bike, roller blade. Tell us what you did and how long in time and miles you completed.

Option 6 - Send us a list or a short paragraph for what your coach from your sports team(s) had you do today. This can count for PE!

Option 7 - Complete 5,4,3,2,1's FIVE times. This is 5 jumping jacks, 5 sit-ups, 5 push-ups then 4 jumping jacks, 4 sit-ups, 4 push-ups, then 3 of each, then 2 of each, then 1 of each. Rest for 1 minute. Complete 4 more rounds.

Option 8 - Mr. W's 30-30 for 3 - Do 30 burpees (no push-up) and 30 push-ups under 3 minutes.

(Burpees and pushups can be done in any order and can be broken up to accommodate fatigue.)

Liberty Track Workouts:

Option 1: 1 lap warm-up (400m) with easy walk/jog. Stretch. Run 2 laps without stopping. 1 lap cool down.

Option 2: Complete 6 laps of walk the curves and jog/run the straights.

Option 3: Jog for a 5 minute warm-up. Set your timer and run 1 mile. Jog for 5 minute cool down. Let your teacher know what your time was OR send us a picture of your watch results.

Option 4: Start where we always begin and run 300 meters (this takes you to the bleachers). Walk through the fence opening to get to the bleachers and run stairs by running up the right stair (use the railing) and walking down the left stairwell. Move to the next stair case on bleachers and run up the right side and walk down the left. Continue this until you get to the end of the bleachers. Walk out of the fence opening. Take 3 minute break. Complete this set 3 more times. (Run 300 meters, complete stair set, rest 3 minutes).

Option 5: Jog 5 minutes to warm up. Run 8 x 100m (on the straight part of the track). Remember that the track is 400m in length so pick either straightaway side. Run 1 x 100m fast then stop to rest for 30 seconds. Turn around and run back. Rest for 30 sec. Continue 6 more times.

Dances:

Option 1 - 3 Dances (Zumba Style) - Do these 3 for a total of 10 minutes

Till Ya Legs Hurt https://www.youtube.com/watch?v=kPG2eKPV8KU

Roar - https://www.youtube.com/watch?v=4UTDPlLmp8E

Can’t Stop the Feeling - https://www.youtube.com/watch?v=mntVristcgs

Option 2 - 3 Dances (Wedding Style) - Do these 3 for a total of 10 minutes

Cha Cha Slide - https://www.youtube.com/watch?v=EWBLyKB9Ok8

Cupid Shuffle - https://www.youtube.com/watch?v=fAhXfcm_v40

Whip Nae Nae - https://www.youtube.com/watch?v=vjW8wmF5VWc

Option 3 - Check out Refit Revolution on Youtube. These ladies provide fun workouts to upbeat music.

Sports:

Option 1 - Football Conditioning Workout- https://www.youtube.com/watch?v=VkIqUzGLw60

Option 2- Boxing Workout (15 minutes) - https://www.youtube.com/watch?v=pWLEkO0MlXs

Option 3 - At Home Baseball Workout - https://www.youtube.com/watch?v=aMqbi7hmWJk&feature=youtu.be

Option 4- Football Workout #2 - https://youtu.be/GYQAuZBiQDk

Option 5 - Workout Like a Gymnast (10 minutes) - https://www.youtube.com/watch?v=Uav-EQh7oFE&feature=youtu.be

Cardio:

Option 1 - At Home Cardio Workout (10 minutes) -https://www.youtube.com/watch?v=gUWFmn8f3H4

Option 2 - Strong by Zumba (20 minutes) - https://www.youtube.com/watch?v=eWjd8C2SB0Y

Option 3 - Cardio 1 - https://www.youtube.com/watch?v=7xCAEbKDNi4

Option 4 - Cardio 30/30 - https://www.youtube.com/watch?v=EkuRPJ8rMZI

Option 5 - Calorie Burn Cardio Workout (10 min) - https://www.youtube.com/watch?v=c-xUk444SWc

Option 6 - 1 Mile Disco Boogie - https://www.youtube.com/watch?v=4wAzRW2LCus

Option 7 - 1 Mile Walk Up to the Beat Power Walk - https://www.youtube.com/watch?v=Oa9M1VYZozQ

Yoga/Pilates/Strength:

Option 1 - Ultimate Pilates 10 Min Workout (Boho Beautiful Youtube Channel) - https://www.youtube.com/watch?v=LhGmNiBfFrA

Option 2 - Morning Yoga Stretch (10 minutes) - https://www.youtube.com/watch?v=JTJx8fxo2Io

Option 3 - Yoga - https://www.youtube.com/watch?v=Pr7siGyNgGI

Option 4 - Strength Training - https://www.youtube.com/watch?v=LN39MfLto20

Option 5 - Obliques and Abs - https://www.youtube.com/watch?v=r2EfO4k7BII

Option 6 - Glutes and Thighs - https://www.youtube.com/watch?v=REFSXurvDTM&list=PLiQyPKgbtKzeTgB7v-0XE_Bg7IypHyEek&index=13&t=0s

Option 7 - Gentle Flow Yoga - (25 minutes) https://www.youtube.com/watch?v=g13nVd7OLYs

HITT:

Option 1 - New Daily HIIT workouts - www.darebee.com

Option 2 - The Body Coach (Joe Wicks) -https://www.youtube.com/watch?v=q20pLhdoEoY

Option 3 - The Body Coach 7 Day Sweat Challenge (Day 1) - https://www.youtube.com/watch?v=QXmdXilQaqA

Option 4 -10 Minute Kids HITT Workout - https://www.youtube.com/watch?v=kAXg3cM0UCw

Option 5 - 12 Minute HIIT and Tone Walk Workout - https://www.youtube.com/watch?v=ROCFJu7Rd9U

Tabata:

Option 1 - Bodyweight Workout/Lower Body Training Session (Timed) by Danny Fung (he's cool!)- https://www.youtube.com/watch?v=58SsQiQTuHk

Mamba Sports Academy: (This is amazing!!!)

Day 1 - https://www.youtube.com/watch?v=uNKvH3yeRVs

Day 2 - https://www.youtube.com/watch?v=d2ScYJAx0Hc

Day 3 - https://www.youtube.com/watch?v=ipRodXxmj1k

Day 4- https://www.youtube.com/watch?v=WThO3p0EJN4

Day 5- https://www.youtube.com/watch?v=XLt0m_3b6B0

Day 6 - https://www.youtube.com/watch?v=75QHG0lGHwU

Day 7 - https://www.youtube.com/watch?v=vIhR8N_0zto

Day 8 - https://www.youtube.com/watch?v=q40L9vAjYYU

Day 9 - https://www.youtube.com/watch?v=EAK7E7lY5zQ

Day 10 - https://www.youtube.com/watch?v=yVNtABC4T7I

Links to Browse:

Option 1 - Beachbody Kids Workouts - https://vimeo.com/showcase/6880106

Option 2 - YMCA Virtual Classes - https://ymca360.org/

Option 3- Prime Video Members: Search “fitness” and find a plethora of fitness videos ranging from Zumba, HIIT, boxing, and general cardio fitness classes.

Option 4 - The Fitness Blender Website -https://www.fitnessblender.com/

Option 5 - Heather Robertson YouTube Channel -https://www.youtube.com/channel/UCOpsZxrmeDARilha1uq4slA

Please do not hesitate to contact us for questions. Our daily office hours are 8am to 1pm. We are here to partner with you through this process to make online learning as smooth as possible for all. Thank you for your support.

Sincerely,

Liberty PE Department Staff