Natalie Alfred | Tuba City Unified School District #15

Ms. Alfred’s Online Learning Classes

Co-Ed PE Class

Daily journal writing – 2 pages

  1. You can pick a topic from the following list:
  • Dot Drills – 5 different dot drills
  • Muscles in the body
  • Exercises performed before lifting
  • Weight machines
  • Sets/repetition
  • Exercises
  • Plan a fitness program
  • How to avoid injuries
  • Nutrition

2. Jog ½ mile

Monday-Friday

Dot Drill – Both feet (March 23 – 27). Turn around (March 30 – April 5).

  • Up and Back
  • Right foot
  • Left foot

Exercises

  • Latissimus stretch
  • Achilles stretch
  • Abdominal stretch
  • Pectoral stretch
  • Quadriceps stretch
  • Adductor stretch
  • Calf stretch
  • Groin stretch
  • Gluteus maximus stretch
  • Hip flexor stretch

After exercising is complete, perform the following:

  • Butt kicks
  • High knee
  • High kicks
  • Lunges forward
  • Side lunges

Tuesday Workout

Weights – 10, 8, 6

  • Power clean
  • Towel bench
  • Incline press
  • Squat
  • Leg Extension
  • Leg curls
  • Sets: 10 – 8 – 6
  • Set: 5 * 5

50x. Next week, add 5 to workout

  • Pull ups
  • twist
  • sit ups
  • leg lifts
  • dips

Thursday Workout

Weights: 10, 8, 6

  • Deadlift
  • Bench
  • Box squat
  • Decline press
  • Leg press

55 each

  • twist
  • sit ups
  • leg lifts
  • dips
  • pull ups

 

TCUSD is unified in culture, technology and its commitment to education; every stakeholder is prepared to achieve a lifetime of personal, cultural, civic excellence and to enrich the community.

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