Introduction
Welcome to the Bomb Point Virtual Fitness Trail, created by students from the 'Mind and Body' class of Hobsonville Point Secondary School. We really appreciate your support and hope you enjoy and benefit from the many exercises within this trail. Feel free to contact us if you have any queries, feedback or questions.Thanks again for all the support,Happy Fitness Training!
Station 1 - Right Hand, Left Foot
DESCRIPTION OF EXERCISE:The exercise for this station is a stretch known as “Right Hand Left Foot”.The point of this stretch is to strengthen the muscles in your shoulders, your core and your quads. The main benefit of this exercise is to improve flexibility and help prepare the body for further use during fitness. This is a pretty easy exercise so we recommend doing this first as many times as you want to begin an exercise routine.STEP-BY-STEP INSTRUCTIONS:Stand with your legs about a meter apart, and keep them dead straight.Take your right arm and bend over, stretching until your fingers are touching the top of your left foot. Your left arm should be behind you and as straight as possible.Alternate so that your left arm is stretching and touching the top of your right foot, with your right arm straight behind you.Extension: you can rise between alternations to move faster and faster. Also, you can stretch your legs wider apart to stretch more.Make sure that you keep your legs and arms straight as you bend down so you can get a proper stretch.SKILL LEVELS:Easy= 25Medium= 45Hard= 65+
Station 2 - Z Sits
DESCRIPTION OF EXERCISE:When performing different levels of the Z-sit in this site, you will be working out your core ab muscles and hip flexors. The Z-Sit is a stretch that can hugely benefit a person’s body when done regularly.STEP-BY-STEP INSTRUCTIONS:Lie flat on your back with your hands behind your head.Bring yourself into a sitting position with your knees against your chest.Lower your back and legs until they are approximately two inches off the ground.Raise your body back into a sitting position.Repeat exercise. The amount of times you do this depends on what level you are doingSKILL LEVELS:Easy= 10Medium= 20Hard= 40
Station 3 - Leg Strengthening
DESCRIPTION OF EXERCISE:This station is targeted towards stretching and strengthening the muscles in your legs which is important to be able to perform to your best ability throughout the remainder of the fitness trail. In the future, you can use these stretching exercises on their own to gain extra strength in your legs, or for a basic warm up.STEP-BY-STEP INSTRUCTIONS:Jump ups: using the ledge at the entrance to the bomb shelter, jump up both feet at a time and jump down both feet at a time.Step ups: using the ledge at the entrance to the bomb shelter, step up one foot at a time and step down one foot at a timeToe touches: sitting with legs in front of you, reach for your feet.Lunges: step forward with one foot at a time and then lower legs so that both are at a 90 degree angle.Squats: with both legs apart, squat down (like you're sitting on a seat) without lifting your heels off the ground (move to jump squats for advanced)SKILL LEVELS:Easy= 5 of each exercise (5 seconds for toe touch)Medium= 10 of each exercise (10 seconds for toe touch)Hard= 20 of each exercise (20 seconds for toe touch)
Station 4 - Mountain Climbers
DESCRIPTION OF EXERCISE:Because mountain climbers are dynamic, (meaning they involve constant, smooth, and repetitive movement) they're great for increasing joint flexibility. Every repetition involves flexion and extension of the hips and knees, which loosens up the joints and improves mobility. Improving hip and knee range of motion improves overall function, boosts athletic performance and lowers your susceptibility to injury.STEP-BY-STEP INSTRUCTIONS:Get into a push up position.Push up so that your body is at approximately a 30 degree angle.Lift one knee up to your chest and hold it there.Jump and switch knees at the same time.SKILL LEVELS:Easy= 20Medium= 60Hard= 100+
Station 5 - Squats
DESCRIPTION OF EXERCISE:Squats are a great exercise for training the lower body and core leg muscles. It primarily focuses on exercising the hips, gluteus maximus, hamstrings and quadriceps. The Squat also strengthens bones, ligaments and tendons throughout the lower body. You can do squats almost anywhere as you are only using your own body weight and do not need equipment.Additionally, squats improve body circulation, posture, digestion and are a low impact exercise so almost anybody can do then.STEP-BY-STEP INSTRUCTIONS:Stand with feet shoulder width apart.Place arms straight in front of chest, 90 degrees from legs.Bend knees into squat position while maintaining a straight back and arms.Rise from position then repeat.SKILL LEVELS:Easy= 30 constant squatsMedium= 70 constant squatsHard= 100+ constant squats
Station 6 - Push ups
DESCRIPTION OF EXERCISE:The push up benefits many parts of the body including the following: pectoral muscles, deltoid muscles, biceps and triceps, and upper back muscles (latissimus dorsi, rhomboids and trapezius).STEP-BY-STEP INSTRUCTIONS:Place both hands on the ground underneath your shoulders (holding it in a way that only your hands and toes are the only parts of your body to be touching the ground). **Beginner version: Instead of hands and toes, hands and knees.Proceed to push up and down- so that your chest is just off the ground and your elbows are in line with your shoulders.SKILL LEVELS:Easy= 20Medium= 40Hard= 60+
Station 7 - Flutter Kicks
DESCRIPTION OF EXERCISE:The Flutter Kick is a significant exercise which helps to strengthen the lower abdominal muscles. The exercise also flexes the hips, where a majority of the effect while performing flutter kicks, is felt.STEP-BY-STEP INSTRUCTIONS:Lie on your back with your hands facing down under your Gluteus Maximus.Slowly raise your legs up so they are about 3 inches off the ground raising one leg at a time then raising the other, try to keep yourself balanced during the process.Start kicking your legs up and down, but making sure they do not reach the ground.Repeat this and try reach for your level according to your age.SKILL LEVELS:Easy= 10-15Medium= 15-30Hard= 30+
Station 8 - Single Leg Deadlifts
DESCRIPTION OF EXERCISE:In this station you will be doing Single Leg Deadlifts. There are 3-7 steps in which you need to follow to do them effectively and properly. The muscles you will work out includes your hamstrings, and inner core. Exercising these muscles will enable you to bend over more easily.STEP-BY-STEP INSTRUCTIONS:Start in a standing position with both feet together.Lift your right leg slightly, and lower arms and torso while raising right leg behind the body.Keep your left knee slightly bent and reach your arms as close to the floor as possible.Raise your torso while lowering your right leg to the ground. Switch legs to evenly exercise both legs.SKILL LEVELS:Easy= 20 per legMedium= 40 per legHard= 60 per leg
Station 9 - Agility
DESCRIPTION OF EXERCISE:Box jumps- Box jumps are an explosive movement that will improve the muscles mainly in your upper legs. They will also improve your knee and hip movements.Suicide runs- When you run your ankle extends which works primarily your calf muscles and improves your stamina. Turning around at each step will require explosive movements in all of your legs and will make you strongerSTEP-BY-STEP INSTRUCTIONS:How to do box jumps (use the ledge at entrance to bomb shelter):Make sure your feet are straight and are the same with apart as your shoulders.Bend your knees so they are bent on a 90 degree angle.Use your arms and legs to launch yourself forward and up so you land on the ledge in front of you.Pace yourself to stop you from slipping and hurting your shins.Jump backwards and off so you land back where you started.Repeat exercise.How to do suicide runs:Find 4x sticks or branches to mark your starting, middle and end points. Put a stick at the beginning of your course, then put a second stick approximately 5 meters away from the first. Continue this process until you have all 5 marked out at 5 meter increments.Start at the main point (start) and run to second point (marked out approx 5 meters away).Run back to the main point.Skip the first second point and run all the way to to the third (approx 10 meters from start).Run back to the main point.Repeat this process by following the skill guide or until you reach complete the course.SKILL LEVELS:Box Jumps:Easy= 10Medium= 30Hard= 50Suicide Runs:Easy= Point 2Medium= Point 3Hard= Entire course.
Station 10 - Planking
DESCRIPTION OF EXERCISE:This activity focuses in on your rectus abdominis (abs). If you go on to complete the advanced exercise it also targets your Abdominal Obliques.STEP-BY-STEP INSTRUCTIONS:Easy:Lie down with your knees and elbows on the ground as shown in photo number 1.Try to keep your back level and straight (parallel with ground).Pick a skill level below and hold for that period of time.Intermediate:Lie down with your toes and elbows on the ground as shown in photo number 2.Try to keep your back level and straight (parallel with ground).Pick a skill level below and hold for that period of time.Advanced:Lie down with one leg up beside waist with knee pointing outwards and elbows on the ground as shown in photo number 3.Try to keep your back level and straight (parallel with ground).Pick a skill level below and hold for that period of time.Repeat for the opposite leg. You must do this to evenly stretch each leg.SKILL LEVELS:Easy= 20 secondsIntermediate= 40 secondsHard= 60 secondsRepeat up to 4 times in a single session with a 30 second breaks in between.
Station 11 - Run and Bike
DESCRIPTION OF EXERCISE:The targeted muscles in this station are as follows:Exercise 1 (Squats), targets Quadriceps, Glutes, Calves.Exercise 2 (High Knees), Quadriceps, Glutes, Calves.Exercise 3 (Mountain Climbers), Rectus Abdominis, Quadriceps, Hamstrings, GlutesOverall, this station is designed to build up and exercise the lower body. With regular, proper practice and training, you will notice significant reduce in leg cramps.STEP-BY-STEP INSTRUCTIONS:Jumping squats up the hill ; place your legs apart slightly wider than shoulder width, bend knees to a 90 degrees position and jump forward. Repeat until you are to the top of the hill.Run down the hill once completed the squat exercise.High knees up to the top of the hill ; bring your knees up to waist height in rapid fashion running up the hill.Run down the hill once completed the high knees exercise.Do mountain climbers up the hill ; Place body in push up position, lift individual legs up (alternating between left and right legs) to chest, repeat until you reach the top of the hill.Run down the hill once completed the mountain climbers exercise.Repeat process.**The dirt hills intended to be used for this exercise is located to the right as you walk down the path.SKILL LEVELS:Easy= 3 times through processMedium= 5 times through processHard= 10 times through process
Station 12 - Burpees
DESCRIPTION OF EXERCISE:The muscles exercised in the first stage of the burpee include your quadriceps and hamstrings in your thighs. The leg-throw uses the earlier muscles, as well as the addition of the abs. Then, for the push-up, it uses the chest muscles (pectorals), shoulder muscles (deltoids) and triceps. The forward jump (step 3) uses the abs. Finally, the vertical jump uses the same muscles as the crouch in Step 1.For further information, go to this link.STEP-BY-STEP INSTRUCTIONS:Crouch down and place your hands on the ground in front of you.Jump your legs out behind you into a push-up position.Jump back into a crouching position.Stand up and jump.Repeat.SKILL LEVELS:Easy= 10 BurpeesMedium= 20 BurpeesHard= 30+ Burpees
Station 13 - Quad Stretches
DESCRIPTION OF EXERCISE:A quad stretch is a stretch that helps to loosens your quads. It is a great exercise to be performed before and after participation in physical activity and sports such as basketball, tennis etc.STEP-BY-STEP INSTRUCTIONS:Option 1:Lie down on your right side pull left heel into left glute, feeling the stretch in the front of the thigh repeat with the right leg.Option 2:Stand up straight holding your leg with your heel touching your glut, feeling the stretch in the front of the thigh repeat with the other leg.SKILL LEVELS:Easy= 10-15 secondsMedium= 20-25 secondsHard= 30-35+ seconds
The End
CONGRATULATIONS ON COMPLETING THE BOMB POINT VIRTUAL FITNESS TRAIL!We hope you thoroughly enjoyed the fresh air and forest while you participated in some beneficial physical activity.To learn more about the great projects we are doing at Hobsonville Point Secondary School, visit our website: www.hpss.school.nz/ Feel free to contact us if you have any queries, feedback or questions (Contact details displayed in the 'Information' tab via the home screen).Come again soon!Happy Fitness Training!
