Classroom Workout

Sitting at a desk in a classroom can be a strain on the mind and body.  Doing a couple quick exercises once an hour will boost circulation, build muscle and relieve tension.  Here are a few good exercises that teachers can pick and choose from to get their pupils moving throughout the day.  They employ the desk a chair and for the floor-work you can use a yoga mat or some other pad.  This post is dedicated to Tressa, who is dedicated to educating your children.

Air Squats

Air Squats are a great leg and hip exercise that you can do anywhere, anytime.  Here are the cues: feet shoulder-width apart; heels glued to the floor, back straight, bum back, head up.  Squat as deep as you can comfortably go.  Return to erect position.  Do 12.  Gradually increase each day or week.

Step-Ups

 

Step-ups require stable chairs to step on to.  To perform a step-up: stand in front of the chair, lift one foot onto the seat of the chair and step-up on to the chair.  Do five step-ups on one side and then five with the other leg.  This exercise works glutes, hamstrings and quads.  Gradually increase the amount prescribed each week.

Heel Rocking
Prolonged sitting causes blood and other fluids to pool in the lower legs.  Heel Rocking works the calf muscles, forcing the blood out of the lower legs and back to the rest of the body. 

To perform Heel Rocking: start on your tip-toes then rhythmically rock back on to your heels...then back to toes.  This exercise works most of the major calf muscles, including key muscles that run along the shin-bone.

Upper Body Exercises

Add one or two upper body exercise to each mini-session.  Here are a few good ones:

Arm Circles
This is a good warm-up and exercise combined into one.  Feet shoulder-width apart.  Hands out to the sides.  Palms down.  Start with tiny circles to the front.  Slowly go bigger and bigger until arms are circling at full range.  Then reverse direction and go smaller and smaller until hands are hardly moving.

Chair Lift
If you have the space to allow participants to safely lift chairs you can use this exercise:

Chair Lift is a arm and shoulder exercise.  Feet wide apart.  Arms extended.  Slowly raise chair straight overhead then lower to bottom position.  Start with 10 and keep building over time.

Bench Dips
If your classroom has stable chairs that won't slide easily you can try Bench Dips.

Place the heels of your hands on the edge of the seat.  Feet straight out front (the farther - the harder).  If the chair wants to slide, get a partner to hold it in place then switch.  Using the power of your triceps, let your bum dip down toward the floor.  Then push straight back up. 

 

Go for 10 Bench Dips to start with.  Work your way up over time.

 

Floor Work

Time to drag out the mats.  Its time to do some cool core work.

 

Low Plank

Low Plank is an excellent exercise for abdominal muscles.  Adopt the prone position.  Place elbows on the cushy mat, right under your shoulders.  Dig your toes into the floor.  Now - pretend that a snake is trying to slither underneath you - so you have to push your body up off the floor.  Only forearms and toes should be touching the floor.  You can make the participants go up and down or up and hold for a prescribed period of time (start with 5 seconds and work your way up).

Bird Dog
This exercise is like a bird dog pointing at a pheasant.  It works several muscles on the back, shoulders and glutes.  Start on your hands and knees.

Now, raise your right leg and left arm simultaneously.  Lower them into start position.  Then raise the opposite limbs.  Do 12 in total the first time and build from there.

Bridges
This exercise is a great glute/hamstring workout.  Start on your back with heels tucked-up close to buttocks.

Now - push your hips up as far as you can.  Hold for a second and then lower.  Repeat 10 times for starters and build numbers from there.

Cardio

If you don't mind sweaty, panting students, you can get them to do a really cool exercise called Mountain Climber.  Start in the High Plank position (up position for Push-ups).  Place one foot forward.

 

Now, switch your feet back and forth.

 

Really fast...continuously.  Take a count each time a foot comes forward.

Aim for 15 Mountain Climbers the first time and progress from there.

Cool Down
If you did a challenging cardio exercise like Mountain Climber, try to follow it with a more sedate exercise in a supine position.  Here's a favourite twist on the Bridge that will fit the bill:
Single Leg Bridge

 

Start on your back like you would for the regular Bridge described above.  Now place an ankle across a knee.  Next - push your hips up.  This exercise is relaxing after the cardio routine and does a nice job of working the often-neglected muscles on the upper sides of the hip.

 

Do 10 one one side and then 10 on the other.  Everyone should be more relaxed and ready to focus on their studies after that.

 

Programming

Teachers can select one exercise to do between each class if you just have a minute or two.  If you have several minutes you can choose 2-3 leg, 2-3 arm and 2-3 core exercises.

 

Tom

 

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