Magic Fit 8-Week Challenge - NBA.com › resources › static › team › v2 › magic ›...
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MONDAY WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 1 WEDNESDAY FRIDAY CARDIO STUDENT INITIALS TEACHER INITIALS Parent’s Name: Child’s Name: Age/Grade: Phone #: E-Mail Address: Home Address: School / Community Center: Push Ups 3x20 Front Plank 3x30s Body Weight Squat 3x20 Push Ups 3x20 Front Plank 3x30s Body Weight Squat 3x21 Alternating Lunges 3x15ea Y-T-Is 3x10ea Knees to Elbow Crunch 3x25 Alternating Lunges 3x15ea Y-T-Is 3x10ea Knees to Elbow Crunch 3x25 Mini-Band Walk 3x16 steps Bridge w/ Hip Circles 3x10 ea side Plank w/ Rotation 3x12ea Mini-Band Walk 3x16 steps Bridge w/ Hip Circles 3x10 ea side Plank w/ Rotation 3x12ea Lunge Walk w/ Rotation 3x10ea Halfway Squat to Row 3x15 DB Bicep Curl to Shoulder Press 3x10ea Inchworm 3x10 Side Plank 3x30s Hip Lift 3x10 T-Push Ups 3x10ea Boat Sit 3x20s Hammy Walk 3x10ea 45 minutes of your choosing each day. Such as sports, walking, bike riding, etc. T-Push Ups 3x10ea Boat Sit 3x20s Hammy Walk 3x10ea Bulgarian Split Squat 3x15ea Inverted Row 3x12 Straight Leg Overs 3x8ea Bulgarian Split Squat 3x15ea Inverted Row 3x12 Straight Leg Overs 3x8ea Box Push Ups 3x10ea Stability Ball Sit Up Rotation 3x15ea Lateral Lunge w/ Med Ball Wood Chop 3x8ea Box Push Ups 3x10ea Stability Ball Sit Up Rotation 3x15ea Lateral Lunge w/ Med Ball Wood Chop 3x8ea Single Leg Squat 3x10ea One Arm Chest Press to Cable Rotation 3x10ea Lunge to Wood Chop 3x8ea Single Leg Squat 3x10ea One Arm Chest Press to Cable Rotation 3x10ea Lunge to Wood Chop 3x8ea Inchworm 3x10 Side Plank 3x30s Hip Lift 3x10 Single Leg RDL 3x10ea Spiderman Push Ups 3x12ea Iso Hold Abs 3x45sec Single Leg RDL 3x10ea Spiderman Push Ups 3x12ea Iso Hold Abs 3x45sec Front Plank w/ Arm Raise 3x10ea TRX Single Leg Row 3x15 Burpees 3x15 Front Plank w/ Arm Raise 3x10ea TRX Single Leg Row 3x15 Burpees 3x16 Alternating Arm Plank 3x15ea SB Bridge to Leg Curl 3x12 Band Raise to Rotation 3x8ea Alternating Arm Plank 3x15ea SB Bridge to Leg Curl 3x12 Band Raise to Rotation 3x8ea Lunge Walk w/ Rotation 3x10ea Halfway Squat to Row 3x15 DB Bicep Curl to Shoulder Press 3x10ea MAGIC Fit 8-Week Challenge Are you Magic Fit? Each student that completes the MAGIC Fit 8-week challenge and submits valid paperwork will receive one MAGIC Fit athletic item, one MAGIC Fit certificate of completion signed by Victor Oladipo and Nikola Vucevic, two tickets to a future Orlando Magic home game. Once you have finished the MAGIC Fit 8-week challenge , submit completed forms by mail to Orlando Magic Attn: Magic Fit (Community Relations) 8701 Maitland Summit Blvd.Orlando, FL 32810 or via E-mail: [email protected].
Transcript of Magic Fit 8-Week Challenge - NBA.com › resources › static › team › v2 › magic ›...
MONDAY
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 1
WEDNESDAY FRIDAY CARDIOSTUDENTINITIALS
TEACHERINITIALS
Parent’s Name:
Child’s Name:
Age/Grade:
Phone #:
E-Mail Address:
Home Address:
School / Community Center:
Push Ups 3x20
Front Plank 3x30s
Body Weight Squat 3x20
Push Ups 3x20
Front Plank 3x30s
Body Weight Squat 3x21
Alternating Lunges 3x15ea
Y-T-Is 3x10ea
Knees to Elbow Crunch 3x25
Alternating Lunges 3x15ea
Y-T-Is 3x10ea
Knees to Elbow Crunch 3x25
Mini-Band Walk 3x16 stepsBridge w/ Hip Circles 3x10 ea sidePlank w/ Rotation 3x12ea
Mini-Band Walk 3x16 stepsBridge w/ Hip Circles 3x10 ea sidePlank w/ Rotation 3x12ea
Lunge Walk w/ Rotation 3x10eaHalfway Squat to Row 3x15 DB Bicep Curl to Shoulder Press 3x10ea
Inchworm 3x10
Side Plank 3x30s
Hip Lift 3x10
T-Push Ups 3x10ea
Boat Sit 3x20s
Hammy Walk 3x10ea
45 minutes of your choosing
each day. Such as sports,
walking, bike riding, etc.
T-Push Ups 3x10ea
Boat Sit 3x20s
Hammy Walk 3x10ea
Bulgarian Split Squat 3x15ea
Inverted Row 3x12
Straight Leg Overs 3x8ea
Bulgarian Split Squat 3x15ea
Inverted Row 3x12
Straight Leg Overs 3x8ea
Box Push Ups 3x10eaStability Ball Sit Up Rotation 3x15eaLateral Lunge w/ Med Ball
Wood Chop 3x8ea
Box Push Ups 3x10eaStability Ball Sit Up Rotation 3x15eaLateral Lunge w/ Med Ball Wood
Chop 3x8ea
Single Leg Squat 3x10eaOne Arm Chest Press to Cable Rotation 3x10eaLunge to Wood Chop 3x8ea
Single Leg Squat 3x10eaOne Arm Chest Press to Cable Rotation 3x10eaLunge to Wood Chop 3x8ea
Inchworm 3x10
Side Plank 3x30s
Hip Lift 3x10
Single Leg RDL 3x10ea
Spiderman Push Ups 3x12ea
Iso Hold Abs 3x45sec
Single Leg RDL 3x10ea
Spiderman Push Ups 3x12ea
Iso Hold Abs 3x45sec
Front Plank w/ Arm Raise 3x10eaTRX Single Leg Row 3x15Burpees 3x15
Front Plank w/ Arm Raise 3x10eaTRX Single Leg Row 3x15Burpees 3x16
Alternating Arm Plank 3x15ea
SB Bridge to Leg Curl 3x12
Band Raise to Rotation 3x8ea
Alternating Arm Plank 3x15ea
SB Bridge to Leg Curl 3x12
Band Raise to Rotation 3x8ea
Lunge Walk w/ Rotation 3x10eaHalfway Squat to Row 3x15 DB Bicep Curl to Shoulder Press 3x10ea
Magic Fit 8-Week ChallengeAre you Magic F i t? Each s tudent that completes the MAGIC F i t 8-week chal lenge and submits va l id paperwork wi l l rece ive one MAGIC F i t a th let i c i tem,
one MAGIC F i t cer t i f i cate of complet ion s igned by V ic tor O ladipo and Niko la Vucevic , two t i ckets to a future Or lando Magic home game.
Once you have f in ished the MAGIC F i t 8-week chal lenge , submit completed forms by mai l to Orlando Magic Attn:
Magic F i t (Community Relat ions) 8701 Mait land Summit B lvd.Or lando, FL 32810 or v ia E-mai l : [email protected].
MAGIC Fit Exercises
PUSH UPS
BODY WEIGHT SQUAT
BOAT SIT HAMMY WALK
FRONT PLANK
T-PUSH UPS
SINGLE LEG RDL
ISO HOLD ABS
BRIDGE WITH HIP CIRCLES PLANK WITH ROTATION
SPIDER MAN PUSH-UPS
MINI BAND-WALK
MAGIC Fit Exercises
BOX PUSH UP
LATERAL LUNGE WITH MEDICINE BALL WOOD CHOP
BAND RAISE TO ROTATION SINGLE LEG SQUAT
STABILITY BALL SIT UP ROTATION
ALTERNATING ARM PLANK
MAGIC Fit Exercises
INCH WORM
SIDE PLANKS
HIP LIFT KNEE TO ELBOW CRUNCH
ALTERNATING LUNGES
Y-T-IS
MAGIC Fit Exercises
BULGARIAN SPLIT
STRAIGHT LEG OVERS
TRX SINGLE LEG ROW BURPEES
INVERTED ROW
FRONT PLANK WITH ARM RAISE
MAGIC Fit Exercises
LUNGE WALK WITH ROTATION SQUAT
BICEP CURL TO SHOULDER PRESS
LUNGE TO WOOD CHOP
HALFWAY SQUAT TO ROW
ONE ARM CHEST PRESS TO CABLE ROTATION
MAGIC Fit Exercises
