在家保持活跃
猎鹰的土地
对象: 移动 your way through FalconLand and reach the SRC 健身 Castle. 玩耍很有趣，很简单 & a great way to dedicate time to your well-being.
- 旋转: To advance forward on the game board, 转动轮子 and see what color you get!
- 移动 Keep track of your position as you move along the board. Options include: downloading the PDF and using the check boxes, printing and marking off squares as you go, or keeping track in the easiest form for you. Complete the 锻炼 or activity associated with each move - some colors have multiple options, 所以挑一个你最喜欢的吧!
- 重复! Play daily or a few times a week. Move your way through FalconLand by March 31 and receive a free fitness and wellness journal! Once you reach your destination, Complete the 猎鹰的土地 Form.
AMRAP指南
After completing a 5-10 minute wam-up, select a circuit and complete "as many rods as possible" in 5分钟
Beginner: Select 1 - 2 circuits (5 - 10 minute 锻炼)
Moderate: Select 2 - 3 circuits (10 - 15 minute 锻炼)
Advanced Select 4 or more circuits (20+ minute 锻炼)
| 电路1 | 电路2 | 电路3 | 电路4 |
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| 电路5 | 电路6 | 电路7 | |
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Pick one option to complete or pick a few to create your own full body AMRAP to complete!
Use your personal fitness level & the suggested guidelines above to decide the total time to complete your AMRAP 锻炼.
- Go for a walk or jog outside, or visit a local park such as Simpson Garden Park, Wintergarden or Slippery Elm Trail
- 去骑自行车
- 参加户外运动
- Participate in a yoga class
- 试试免费的 Move For Your Mood Session, offered weekly in Eppler South Gym
- 花时间冥想. 尝试免费的冥想 & Relax session at the 学生娱乐中心, Studio B.
Offered weekly on Mondays at 4:15 PM and Wednesdays at 7:30 PM. - Listen to music and stretch
- 杂志
| 上半身(x2/3) | 下半身(x2/3) | 全身(x3 /3) |
| 手臂旋转60秒 | 高膝60秒 |
深蹲动作30秒 |
| 仰卧起坐30秒 |
深蹲30秒 |
开合跳30秒 |
| 俯卧撑30秒 |
臀桥60秒 |
登山者30 |
| 三头肌下蹲30秒 |
弓步30秒 |
肩膀轻拍30秒 |
| 平板支撑30秒 | Donkey Kicks 30 seconds each side | 鸟狗30秒 |
- Move in a way that brings you joy!
- At the SRC, go for a swim, play basketball, badminton, pickleball, or another sport you enjoy
- Put on your favorite music & 举办舞会
- 完成一个虚拟任务 猎鹰健身 锻炼 (Check out @BGSURecWell在IG上 保存健身视频)
References and Resources for You to Use at 首页
力量,有氧运动 & 更多…
- 莱斯·米尔斯的需求 – A streaming site with free access to over 100 锻炼s across 10 categories including something for the whole family. Free content will be available for at least two months, and may be extended.
- 健身Blender - Features over 600 full length at home 锻炼s. Quick, simple, and to the point.
- POPSUGAR健身 - Fun, fresh, and upbeat at home 锻炼s.
- 莎拉的一天 - Quick 锻炼s aimed at sweating hard and burning fat. Generally around 15分钟.
- 360年基督教青年会 – Bootcamp, yoga, barre and classes for active older adults.
- Peleton 应用程序-免费90天. A mix of running, strength, toning, cycling, yoga, meditation and outdoor 锻炼s.
瑜伽和普拉提
- 羽绒狗瑜伽 – Practice yoga from your living room! Down Dog is making all of their apps – Down Dog, 瑜伽初学者, 这种训练, 横档, and 7 Minute Workout – completely free until April 1st.
- Blogilates - Full length pilates inspired 锻炼s you can follow along at home.
- 摩根泰勒 - Yoga flows designed to elevate your mood!
- 和阿德里安一起做瑜伽 - a great beginners series | Specific video on yoga for stress and anxiety
运行
- 《博天堂官方网站》 - Maybe now is the time to train for that 5/10K?
- Hal Higdon跑步计划 - Alternative running plans from professional running coach, Hal Higdon.
ACE (American Council on Exercise) 健身
American College of Sports Medicine - Staying Physically Active During the COVID-19 Pandemic
Updated: 11/30/2023 11:45AM