Bear Crawl: working stability, mobility & strength. 1: Begin on all 4s keeping your back straight. #2: Progress to lifting one leg or arm #3: Lift opposite foot & arm #4: Move forward at your speed lifting opposite foot & arm. Toronto District School Board #tdsbWellness

“Timber” today’s exercise is Wood Chop: #1 Stand straight w/ your feet shoulder width apart. Raise a ball or object over your left shoulder, squat as you rotate your torso to the right & bring the ball diagonally across your body. Repeat on other side #2: Use a weight Toronto District School Board

Good Mornings-the Toronto District School Board exercise of the day targeting lower back &hamstrings. Stand w/ your feet hip-width apart, & place your hands at the back of your head with your elbows opened wide. Bend at your hips until your back is almost parallel to the floor #2:w/ weight #tdsbWellness

Relieve muscle tension in your neck, shoulders & upper back w/ Shoulder Shrugs.Keep your chin up & your neck straight.Inhale & slowly bring your shoulders as high up toward your ears as you can. Lower your shoulders back down & exhale.Repeat.#2.Try holding added weight Toronto District School Board

Tricep Kickbacks:Important exercise to help stabilize your shoulder joint,strength & tone your triceps. Keeping a straight spine hold any weight w/ your arms close to your body.Hold your upper arms still, only moving your forearms during this movement.Repeat. Toronto District School Board #tdsbWellness

Moving Plank: working your core & heart. Begin in a full plank. Lower your left elbow to the mat & then your right,coming into an elbow plank.Put your left hand on the mat & straighten your left elbow. Do the same on the right to return to a full plank.Toronto District School Board #tdsbWellness

Chair Aerobics Workout #2. Great workout routine that will get you moving right out of your seat. Both students & staff will enjoy this 10 minute routine. Toronto District School Board #tdsbWellness Check it out here: youtube.com/watch?v=zF9ycu… youtu.be/zF9ycu4dWrU

Let’s start the week w/ a great full body exercise, Inchworm: #1:Maintain a straight back as possible #2: Make small movements as you walk on your hands towards a plank position and then again as you walk back on your hands towards a standing position Toronto District School Board #tdsbWellness

Dead Bug: #1:Lie on your back w/ knees bent & feet flat on the floor, straighten 1 leg & hold #2:Lie on your back w/ knees bent & arms extended up towards ceiling.Slowly lower 1 leg & raise opposite arm, hold, return & repeat on opposite sides. #3:Perform holding a weight Toronto District School Board

Lying Leg Curl: Lie on your stomach & secure any weight (or object) btw your feet. Start w/ your feet close to the ground and slowly bend your knees & contract your hamstrings to 90 degrees & slowly lower. #2: Use a resistance band. #3: use a stability ball. Toronto District School Board #tdsbWellness

Today’s Toronto District School Board exercise of the day: Step-up w/ Knee Raise. Place a chair, box, or step in front of you. Step up w/ your right foot & drive your left knee up. Step down w/ your left foot & then alternate legs.#2: If desired, added weight will increase the difficulty. #tdsbWellness

Starting Toronto District School Board exercise week w/ Bulgarian Split Squats.Grab a chair or bench & place your left foot on it.Try to keep your weight balanced on your right foot as you lower your body straight down & use your right foot to press back to standing.#2.For accommodations, try w/t chair

Today’s Toronto District School Board exercise is Jumping Jacks w/ some added variations #1: Stand nice & tall w/ your feet together & arms down by your sides.Jump w/ both feet out to the sides. As you jump raise your arms up to the sides and overhead #2:Cross Jacks #3:Press Jacks #4:Skier Jacks

Long Jump w/ Jog Back: Stand w/ feet hip-width apart & knees slightly bent.Swing arms back, bend a little more & swing arms forward. Jump forward as far as possible w/ both feet, landing lightly on the balls of your feet. Jog backward ASAP to starting place. Repeat Toronto District School Board

We’re Mountain Climbing for today’s Toronto District School Board Exercise of the Day: #1: Starting in a plank position, lift 1 foot off the ground and bring as close to your chest as possible, return and switch. #2: Try standing #3: Try w/ weights. #tdsbWellness

Hitting our core w/ the Toronto District School Board exercise of the day. V-Sits. #1: Lie on your back w/ your arms next to your body and feet slightly raised. Bring your upper back off the mat and knees in to your chest. #2: Slightly tougher as you raise your legs high to form a V. #tdsbWellness

Starting Toronto District School Board day w/ a favourite whole body exercise: Turkish Get-Up. Hold your left arm in a stable overhead position while transitioning from a lying to kneeling to standing position. Follow the sequence carefully, add weight if desired #tdsbWellness

Leg Raises: #1: Lie on the floor w/ one knee bent. Contract your quad by straightening your knee & slowly lift your leg up off the floor.#2:W/ both legs extended, lift your legs into an upright position in a controlled manner & lower. #3: Place a ball between your heels Toronto District School Board

Bicycle Crunches: #1 & #2: Flex your knees & keep one foot on the ground to build up strength & stability in the core before moving on to the full version. #3: Stay in a controlled manner with elbow to opposite knee. Toronto District School Board #tdsbWellness

Check out our staff summer send-off video! I am grateful to work with an amazing group of educators that sent in their lip syncing, dancing, and messages for our students! youtu.be/smi2EEhww9U