yesterday i had a fantastic afternoon with 24 students, one teacher and one educational assistant at École Évangéline in wellington, pe.

this school has a great program. students have the option of three specialty streams, one of which is health & wellness. they have 3 one hour morning blocks and 2 hours every friday afternoon dedicated to their specialty area; in this case, all things health and fitness.

the school is about 2 hours from my home, in a part of the province i have traveled to only once before. quite a number of years ago.

my gps. no solar flare challenges. no upgrades needed. no cow paths...even in pei!

i thought it best i use my gps to get me there.

my system is relatively simple, highly reliable, and so easy to use. it is also cost efficient and, really, a no brainer. i arrived with no challenges to my directions!

so, i had the grand good fortune of spending friday afternoon with the group. i was asked to give a presentation and then to take them through a boot camp style workout.

the students were AMAiZING. polite and strong-spirited. they put about 143% of themselves into the afternoon though some of them looked a bit sleepy during the presentation 🙂 i was pleased to get a chance to talk about working as a professional in the health and wellness field and to discuss barefoot running.

the presentation was followed by an inspiring hour, putting this group through a workout.

there was some gasping and some panting. there was a good deal of earthquaking. colour was high in most faces, though the pallor of one face told of a blood-glucose bonk in one of the adults 🙂

i’m going to share the workout i put them through:

WARM UP (using length of gym)

  • SIDE SHUFFLES HIGH/SIDE SHUFFLES LOW
  • HIGH KNEES/BUTT KICKS
  • STANDING LEG SWINGS FRONT/BACK & SIDE TO SIDE
  • ELBOW TO HEEL LUNGES W/ TWIST
  • JUMPING JACKS
  • FRANKENSTEINS
  • MT CLIMBERS
  • HIP FLEXOR STRETCH W/ SIDE BEND
  • REPEAT

 45 secs on/15 secs recovery  (1.5 MINS BTWN CIRCUITS)    

 CIRCUIT 1                        CIRCUIT 2                         CIRCUIT 3

JUMPING JACKS BURPEES MT CLIMBERS
WALKING LUNGE
RUMBLE RUN STAR JUMPS
BICYCLE CRUNCHES HIP LIFTS FRONT PLANK
DEAD DROPS FRONT POP SQUATS FALSE STARTS
DANCING CRAB PUSH UPS SIDE SHUFFLES X6
BICYCLE CRUNCHES HIP LIFTS FRONT PLANK
SKATERS HIGH KNEES BUTT KICKS
TWO LEGGED BOUNDING SINGLE LEG BOUNDING QUAD SQUATS
BICYCLE CRUNCHES HIP LIFTS FRONT PLANK
R SINGLE LEG SIDE HOP PLYO SIDE LUNGE DEAD DROPS BACK
L SINGLE LEG SIDE HOP JUMP ROPE DRILL X COURNTRY SKI
BICYCLE CRUNCHES HIP LIFTS FRONT PLANK

the circuit workout was followed by a body weight squat tabata – because they were unfamiliar with the tabata protocol – with the ‘recovery’ held in the hole.

they asked for tough.

they got tough.

(you could do this workout at home)

every person in the gym OWNED their workout. i am still pumped with their energy!

way to take it on École Évangéline!


 

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