the fitness warehouse
​gmsd

Welcome to The Fitness Warehouse! This space is for Germantown Municipal School District (GMSD) students and employees to put their fitness and determination to the test. The Fitness Warehouse will see a progressive set of exercise challenges that students and employees must complete before moving onto the next level! 

Rules:​

1.) Complete 1 challenge each day during the month of January! (If you miss a day, then complete the days you missed) *Don't skip ahead unless you're making up a missed day.

​2.) Complete the Google form for each day after finishing that day's exercise. At the end of the challenge, we'll go through to see who's completed each day's fitness challenge in order to be eligible for a prize.
​
3.)Complete your fitness journal to track your success and reflect back on the journey!
Fitness Journal
File Size: 34 kb
File Type: docx
Download File

Level 1: Beginner
Day 1-5

day 1: walk in-place

  • Pick a safe spot to perform this exercise (inside or outside).
  • Walk in place for 10 minutes (get a timer or stopwatch on your phone to time yourself).
  • Notice that your heart rate and breathing will increase as you continue this exercise.
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it more challenging than you thought it would be?

day 2: Jumping Jacks

  • Pick a safe spot to perform this exercise (inside or outside).
  • Perform 5 sets of jumping jacks (Do jumping jacks for 30 seconds and rest for 30 seconds. Repeat 4 more times).
  • Notice if your heart rate and breathing increases. Do you feel energized after your first few sets?
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. 

Day 3: Mountain climbers

  • Pick a safe spot to perform this exercise (inside or outside).
  • Perform 5 sets of mountain climbers (Do mountain climbers for 30 seconds and rest for 30 seconds. Repeat 4 more time).
  • Visualize yourself climbing a mountain. Imagine that each step you take is you climbing higher. Notice if your heart rate and breathing increase.
  • After completing the exercise, write down in your fitness journal how this exercise made you feel.

​day 4: invisible jump rope 

  • Pick a safe spot to perform this exercise (inside or outside).
  • Perform the exercise with or without a jump rope. 
  • Self-Challenge: See how long you can jump rope for!
  • Write down in your fitness journal how long you were able to jump rope. How did it make you feel? Did you notice your breathing and heart rate increase?

day 5: Stretching 

  • Find a safe spot to perform these stretches (inside or outside).
  • Take your time when stretching and focus on your breathing. Perform each stretch for 1-2 minutes.
  • Write down in your fitness journal how these stretches made you feel. What body part did week 1 have in common? (Hint: probably the body part that is most sore this week)
  • Congratulations!! You've made it to level 2!

level 2: basic
​day 6-10

​day 6: push-ups

  • Find a safe spot to perform this exercise.
  • Focus on the correct form for this exercise and try to keep back flat, bend arms at 90 degree angle, and don't go too fast.
  • Perform 3 sets of this exercise ( Perform 5-10 push-ups and rest for 30 seconds. Repeat 2 more times).
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it more challenging than you thought it would be?​

day 7: burpees

  • Find a safe spot to perform this exercise.
  • Perform the Burpee exercise for either 1 full minute without stopping or 5 sets of 5 with rest breaks in between. (Ex: Perform burpee exercise 5 times and rest for 30 seconds. Repeat 4 more times).
  • Notice how your breathing and heart rate will increase as you perform this exercise.
  • After completing this exercise, write down in your fitness journal how this exercise made you feel. What was the hardest part of this exercise? Did you do the burpee exercise for 1 full minute or for the 5 sets? 
  • How do you think this exercise could improve your fitness levels?

Day 8: sit-ups

  • Find a safe spot to perform this exercise.
  • Perform sit-ups or curl-ups for 3 sets of 10. (Perform 10 sit-ups or curl-ups and rest for 30 seconds. Repeat 2 more times).
  • Focus on keeping your feet flat on the ground and breathing as you complete the exercise.
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Do you find sit-ups to be easy or hard? Explain your answer.

day 9: wall sits

  • Find a wall in a safe spot to perform this exercise.
  • Place your back flat against the wall and have knees bent at 90 degree angle.
  • Perform 3 sets of this exercise with each set lasting 20-30 seconds.
  • After completing this exercise, write in your fitness journal how this exercise made you feel. Was it harder than you thought it would be? How could this exercise be beneficial to your fitness?

day 10: Relaxation & Yoga

  • Find a safe spot to perform these yoga poses and relaxation techniques.
  • Focus on your breathing and take your time to complete these exercises.
  • Perform these poses and exercises for 5-10 minutes. 
  • If you know additional yoga poses that you can perform safely, feel free to do so.
  • After completing these exercises, write down in your fitness journal how they made you feel. Did you feel more relaxed or calm at the end of the exercises? Could you see yourself practicing yoga and relaxation techniques each week? 
  • Did you find it difficult to perform the balancing thats required for the yoga poses? 
  • How do you feel after completing the first 2 levels of The Fitness Warehouse Challenge?

level 3: intermediate
​days 11-15

day 11: skier jump

  • Find a safe spot to perform this exercise (inside or outside).
  • You determine the speed (slow or fast)
  • Now that we're in level 3, we have to increase the intensity!
  • Perform this exercise for 5-10 minutes and only stop when you need a short breathing break (20-30 seconds).
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it more challenging than you thought it would be?​
  • If you were to make this exercise more challenging, how could you do that? Practice the harder version of this exercise that you come up with and write it down in your fitness journal.

day 12: frog squat jump

  • Find a safe spot to perform this exercise (inside or outside).
  • Take your time and don't go too fast so that you can make sure you're doing the squats correctly and safely.
  • Perform this exercise for 5 sets of 10. (Perform 10 frog squat jumps and rest for 30 seconds. Repeat 4 more times).
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it more challenging than you thought it would be?​

day 13: jump lunge

  • Find a safe spot to perform this exercise (inside or outside).
  • Take your time and don't go too fast so that you can make sure you're performing the exercise correctly and safely.
  • Perform this exercise for 10 minutes and take rest breaks as needed. (Rest breaks are 20-30 seconds)
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was this exercise easy or difficult? How could this exercise help your fitness levels?

day 14: bicycle kicks

  • Find a safe spot to perform this exercise.
  • Don't go too fast to avoid not performing this exercise correctly.
  • Perform this exercise for 10 minutes and take breaks as needed (rest breaks are 20-30 seconds).
  • After completing this exercise, write in your fitness journal how this made you feel. Was this an easy or difficult exercise? How long were you able to perform this exercise before stopping?

day 15: stretching

  • Find a safe spot to perform these stretches.
  • Perform the stretches for 10-15 minutes.
  • Go slow to focus on performing the stretches correctly.
  • Focus on your breathing and allowing your body to relax as you stretch.
  • After completing the stretches, write down in your fitness journal how this exercise made you feel. Reflect back on the exercises you've completed over the past 2 weeks and explain how you feel knowing you're going to level 3!

level 4: difficult
​days 16-20

​day 16: supermans

  • Find a safe spot to perform this exercise
  • Go slow when performing this exercise to ensure it's performed correctly.
  • Perform this exercise for 3 sets of 10. (Perform exercise 10 times and rest for 30 seconds. Repeat 2 more times).
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it more challenging than you thought it would be?​

​day 17: plank step-outs

  • Find a safe spot to perform this exercise.
  • Try to keep back flat and breathing normal when holding the plank position.
  • Perform this exercise for 3 sets of 10 seconds each. (Perform plank exercise for 10 seconds and rest for 20-30 seconds. Repeat 2 more times).
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it more challenging than you thought it would be?​

day 18: diamond push-ups

  • Find a safe spot to perform this exercise.
  • Take your time when completing to ensure you're doing the exercise correctly.
  • Perform this exercise for 3 sets of 5-10. (Complete the exercise 5-10 times and rest for 30 seconds. Repeat 2 more times).
  • After completing the exercise, write in your fitness journal how this exercise made you feel. Compare diamond push-ups to regular push-ups. Which one was more difficult?

day 19: side plank leg raise

  • Find a safe space to perform this exercise and make sure you have room to roll.
  • Try to focus on the keeping body balanced and breathing normal when performing this exercise.
  • Perform the exercise for 4 sets of 5. (Complete the exercise on both sides of body).
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it fun? Did you like this better than regular or jumping squats?

day 20: jog 

  • Find a safe spot to go for a jog. (if you can't jog outside you can jog in place somewhere inside).
  • Focus on breathing and making sure you're not going too fast. 
  • Pace yourself and see how long you can jog. Stop to rest when needed. 
  • See if you can have this jog last 30-60 minutes.
  • If you're able to have someone jog with you that would help to stay motivated.
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was it easier than you thought? How long did your jog last? Did you have to take many rest breaks? How can you improve your time and/or distance the next time you go for a jog?

​level 5: boss
​Days 21-25

​day 21: superman planks

  • Find a safe spot to perform this exercise.
  • Take your time to ensure the exercise is performed correctly.
  • Perform this exercise for 3 sets of 10 (Complete this exercise 20 times and rest for 30-60 seconds. Repeat 2 more times).
  • After completing this exercise, write down in your fitness journal how this exercise made you feel. Was this harder than a regular superman exercise? Was it harder than a regular plank?
  • *If too difficult, do regular planks!

day 22: Spiderman push-ups

  • Find a safe space to perform this exercise.
  • Take your time to ensure the exercise is performed correctly.
  • Perform this exercise for 3 sets of 5-10. (Perform exercise 5-10 times and rest for 30 seconds. Repeat 2 more times.
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. How was this exercise different than regular push-ups? Which version of push-ups was the hardest between regular, diamond, or spiderman push-ups?
  • *If too difficult, do regular push-ups!

day 23: Frozen v-sits

  • Find a safe space to perform this exercise.
  • Focus on keeping the body still and breathing normally.
  • Use visualization techniques to help with balancing.
  • Perform this exercise 5-10 times and see how long you can hold this position each time.
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was balancing in this position difficult? Did your time for holding this position increase after each attempt? What part of your body do you think this helps to strengthen?
  • *If too difficult, choose a different balance!

day 24: one legged squat

  • Find a safe space to perform this exercise.
  • Focus on taking your time to ensure you do the exercise correctly.
  • Perform this exercise on both legs. Complete 3 sets of 5-10 on each leg. (Complete exercise 5-10 times and rest for 30 seconds. Repeat two more times before moving onto next leg).
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Was this exercise more difficult than regular squats or jump squats? Was the balancing part difficult? How could this exercise improve your fitness?
  • *If too difficult, complete two legged squats!

day 25: abdominal stretching

  • Find a safe space to perform all these stretches
  • Complete each stretch for 3 sets of 10. (Complete an exercise 10 times and rest for 30 seconds. Repeat 2 more times before moving onto the next stretch).
  • After completing all 3 stretches, write down in your fitness journal how this made you feel. Are the stretches easy or challenging? Why would you use stretching at the end of an exercise? 

​level 6: G.o.a.t status
days 26-31

day 26: push-ups to failure

  • Find a safe space to perform this exercise.
  • Try to focus on taking your time and breathing.
  • Perform push-ups to failure means keep going until you can't go anymore. 
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Were you able to perform more push-ups than you did back in level 2 for Day 6? Do you think The Fitness Warehouse challenge has helped you become stronger and more fit?

​day 27: plank hold to failure

  • Find a safe space to perform this exercise.
  • Try to focus on taking your time and breathing.
  • Perform plank hold to failure means keep going until you can't go anymore. 
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Were you able to perform plank hold longer than you did back in level 4 for Day 17? Do you think The Fitness Warehouse challenge has helped you become stronger and more fit?

​day 28: burpees to failure

  • Find a safe space to perform this exercise.
  • Try to focus on taking your time and breathing.
  • Perform burpees to failure means keep going until you can't go anymore. 
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Were you able to perform more burpees than you did back in level 2 for Day 7? How can performing the burpee exercise help with your overall fitness levels?

​day 29: squat jumps to failure

  • Find a safe space to perform this exercise.
  • Try to focus on taking your time and breathing.
  • Perform squat jumps to failure means keep going until you can't go anymore. 
  • After completing the exercise, write down in your fitness journal how this exercise made you feel. Were you able to perform more squat jumps than you did back in level 3 for Day 12? How can performing the squat jump exercise help with your overall fitness levels? Was this an easy or difficult exercise for you?

day 30: mile run

  • Find a safe area to complete your mile run.
  • If you can't run outside, then you could use an elliptical and/or treadmill.
  • If you can't be outside or use exercise equipment, then run in place for equivalent of a mile.
  • After completing this exercise, write down in your fitness journal how this made you feel. What was your time for running a mile? Do you think you could have been faster? How can you train to improve your time?

day 31: celebrate your victory

  • Congratulations!!! You've completed The Fitness Warehouse challenge for GMSD!
  • Your hard work and dedication has set you on a path to continue to enhance your health and fitness! Continue to use the skills and knowledge you've gained from this challenge to improve your overall fitness levels!
  • Remember to have completed each day's exercise challenge and the Google Form that goes with it.
  • Students that have completed the entire month's challenge are eligible to receive a prize from GMSD and the Department of Coordinated School Health!