EduNinja™ 30 Daily Workouts

A Huge Thanks to All the Teachers and Students who Participated in the EduNinja™ 30 Day Challenge!

Day 31: Rest Day: You deserve it: EduNinja™ Challenge Completed Congratulations! You practiced thirty days of building healthy habits, endured many new physical activities, experienced different ways of organizing your day, incorporated mindfulness strategies, made healthier grocery shopping and eating choices, tried new kinesthetic lessons with your students, and most importantly made many new like minded edufriends within this ever expanding health and wellness educational community. Thanks for giving yourself the gift of health and fitness. I hope you get out there and continue building upon the amazing healthy habits we’ve established together in these thirty days. Please continue to share your health and wellness stories in the EduNinja Challenge private facebook group, Instagram, and Twitter and tag me. Also, as another way to stay connected please go to jenburdis.com to sign up for our monthly newsletter. I’d love to share your story with others, and please let me know if you are interested in being featured in our next newsletter. As Always thanks for joining us in  the EduNinja Challenge and for inspiring healthy students, teachers, and families.

Welcome to the Grand Finale of the EduNinja™ 30 Day Challenge Day 30: Monday, Feb. 14th: Happy Valentine’s Day

EduNinja Fit Stairs Workout: Find a Nice Set of Stairs: 1-2 Sets Reps: Sets:____

(No Tabata Timer)

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE
1. Jog Every Step (Baby Steps) 2 x 2
2. Alternating Grip Push-ups – 10 Each Position 20
3. Rows 15
4. Jog Every Other Step 2 x 2
5. Dips 15
6. Bear Crawls 20 Steps
7. Jog Up Left Side 1
8. Jog Up Right Side 1
9. Burpees 10
10. Plank Shoulder Taps 20
11. Jump Squat Every Step 1
12. Walking Push-Ups 5 Each Side 10
13. Alternating Side Plank Hip Drops 10 Each Side 20
14. Jump Squat Every Other Step 1

Welcome to the EduNinja 30 Day Challenge Day 29: Monday, Feb. 13th:

EduNinja Have a Ball: Swiss Ball Core
Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head.
Tabata Timer:

Prepare: 03

Work: 45

Rest: 15

Cycles: 10

Tabatas: 2-3

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE

1. Beginner Swiss Ball Handoff (feet to hands) Intermediate – Reach Higher
2. Beginner Knee Tucks (shins on ball) Intermediate – Toes On Ball
3. Swiss Ball Plank/Pike Option
4. Swiss Ball Press Out Plank
5. Swiss Ball Hyperextension (on knees) Intermediate – From Toes
6. Windshield Wipers
7. Swiss Ball Crunch/Leg Lift (ball behind your knees)
8. Beginner Swiss Ball Side Plank (feet on each side of the ball)

   or Intermediate Hip Drop Plank (squeeze the ball with your feet)

9. Swiss Ball Bridge
10. Swiss Ball Crunches

Welcome to the EduNinja™ 30 Day Challenge Day 28: Sunday, Feb. 12th:

EduNinja Building Strength With Light Weights: Tabata Timer:

Prepare: 03

Work: 45

Rest: 10

1 Min. Between Sets

11 Cycles

1-3 Tabatas

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE
1. Jump Rope or Fake It (No Weights)
2. Manmakers (Burpee w/ Overhead Dumbbell Press)
3. Push-Ups or Spiderman Push-Ups
4. Renegade Row (Dumbbells) From Push-Up/ Bent Over Row
5. Jump Squats or Star Jumpers (No Weights)
6. Plank Up-Downs (No Weights)
7. Bicep Curl
8. Russian Twist (Move Mindfully With The Weight)
9. Step-Ups Starting With Right Foot onto a 2 ft. Step .25 Start With Left Foot
10. Core Exercise: On Back, Legs Straight Up to Ceiling, Reach Up to Toes With One Dumbbell, Repeat
11. Tricep Kickbacks With Weights (Keep Elbows in Tight)

Welcome to the EduNinja™ 30 Day Challenge Day 27: Saturday, Feb. 11th:

eduninja-30-day

EduNinja Fit: Exercise Band With Handles Workout: .50 Sec. .10 Circuit 1: (2 Sets) Then Circuit 2: (2 Sets) Tabata Timer:

Prepare: 03

Work: 50

Rest: 10

5 Cycles

4 Tabatas

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE
Circuit 1:
1. Spiderman Push-Up
2. Pec Fly (tube)
3. Standing Lat Pull (tube)
4. Squat/Row (tube)   
5. Jumping Lunge
Circuit 2:
7.Thruster (tube)
8.   Donkey Kick (tube)
9. Bicep Curl (tube)  
10. Tricep Kickback (tube)
11. Leg Lifts (tube)

Welcome to the EduNinja™ 30 Day Challenge Day 26: Friday, Feb. 10th: Short Lunchtime Yoga

EduNinja Short and Powerful Yoga Strength Routine. Try Holding Each Pose For Three- Five Slow Breaths Put These On Popsicle Sticks To Use As Brain Breaks
1. Raised Arms Pose/ Side Bending Pose (Left and Right) 7.  Standing Split
2. All Left Leg Forward Round 1:

   Runner’s Lunge

8. Warrior 3
3. Revolved Lunge Pose 9. Chair Pose
4. Warrior 1/ Warrior 2/ Reverse Warrior Pose/Triangle 10. Revolved Chair Pose/ Side Crow
5.Runner’s Lunge/ Extended Side Lunge/Humble Warrior/Runner’s Lunge 11. Full Boat Pose/Boat Pose With A Left and Right Twist
6. Half Moon Pose Repeat Round 2: With Right Leg Forward

Welcome to the EduNinja 30 Day Challenge Day 25: Thursday, Feb. 9th: Hard to the Core

I’m so proud of our EduNinja Fit Club at school and the teachers participating in the challenge this month. We upped our game this week, and we’re able to take on a more challenging core routine this week. I hope you enjoy it! Thanks for inspiring healthy teachers and students.

EduNinja Not Your “Common” Core: Hard To The Core .45 Sec. Intervals 15 Sec. Rest / 2-3 Sets
Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head.
Tabata Timer:
Prepare:03Work:30 or :45 Rest:05Cycles:11Tabatas: 2-3

Rest for :30 Between Sets 1, 2, and 3.

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE

1. Knee- Tucks or V-Ups
2. Hands under butt, feet and head are up. Feet start together then draw an almond shape up and outward returning together at the top.
3. Windshield Wipers Small
4. Windshield Wipers Big
5. Snow Angels
6. Hollow Hold or Hollow Rock
7. Rocking Supermans
8. Bicycles: Double Squeezing Each Knee
9.  Bicycles: Taping each Knee Left Right Then Switch
10. Alternating Hand to Foot, Switching

Welcome to the EduNinja™ 30 Day Challenge Day 24: Wednesday, Feb. 8th: Rest Day

Wednesdays are great rest days for teachers. It gives you that mid week rejuvenation and there are always more hours available during the weekend to enjoy your workouts. Enjoy today. Get a massage, go to a gentle yoga class, enjoy time with family, or create something new.  Thanks for inspiring healthy teachers and students.

Welcome to the EduNinja 30 Day Challenge Day 23: Tuesday, Feb. 7th:

playground-eduninja-30

EduNinja Fit Playground Workout: 10 -15 Reps 2-3 Sets Reps: Sets:____
Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE
1. Box Jumps 10
2. Elevated Push-ups     15
3. Assisted Pistol Squat   10 Each Leg
4. Jumping Pull-ups    8-10
5. Alternating Hanging Leg Lifts or Knee-Tucks (Center, Left, Right) 12
6. Bar Tricep Dips 15
7. Lunges 10 Each Leg
8. Monkey Bars 1 Length
9.  Step-Ups 15 Each Leg
10. Burpee Chin-up   8
11. L-sit or Toe Touch Lifts 10-20 Seconds or 10 Reps

Welcome to the EduNinja™ 30 Day Challenge Day 22: Monday, Feb. 6th:

EduNinja Have a Ball Medicine Ball Strength: 2-3 Sets Tabata Timer:

Prepare: 03

Work: 45

Rest: 10 – 15 sec.

10 Cycles

1-3 Tabatas

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE

Please refer to last week’s video for form. https://youtu.be/zch1SqZdbYw

1. Around The World Lunges With Shoulder Raises
2. Tricep Push-Ups – (Narrow Hand Position With Elbows In Tight To Your Body) Off Medicine Ball From Knees or Toes
3. Mountain Climbers – Hands on Ball
4. Medicine Ball Sit-Up With A Russian Twist
5. Rolling Ball Push-Ups From Knees or Toes
6. Knee-ins Without The Ball or Very Carefully Hold It On Your Shins But Only If Your Back Is Firmly On The Ground.  Challenge OptionMedicine Ball Handoff – From Your Back Bring the Medicine Ball From Your Feet (Shins) to Hands In a V-Up Then Bring The Ball From Your Hands Back to Your Feet.)
7. Reverse Lunge Bicep Curls
8. Inchworm With the Medicine Ball
9. Burpees With the Medicine Ball
10. Plank – Toes On Ball Try Lifting up Alternating Hands, Alternating Feet, or Opposite Hand With Opposite Foot.

This Week’s Exercise Props:

Monday: Medicine Ball, Tuesday: A Playground, Wednesday: Rest, Thursday: None, Friday: None, Saturday: None, Sunday: Exercise Band With Handles.

Welcome to the EduNinja™ 30 Day Challenge Day 21: Sunday, Feb. 5th:

EduNinja Stairs Strength: Find Some Stairs, Stretch and Warm Up. Get Hopping. 1-3 Sets 1 Min. Rest Between Sets Reps: Sets:____
Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE
1. Calf Raises 15
2. Jog Every Step
3. Jog Every Other Step
4. Baby Hop Every Step
5. Hop Every Other Step
6. Calf Raises 15
7. In and Out Push-Ups 10 Total (Knees or Toes)
8. Crunches 15
9. Single Leg Lunge Right Leg 10 Left Leg 10
10. Bridges 10

Welcome to the EduNinja™ 30 Day Challenge Day 20: Saturday, Feb. 4th:

EduNinja Daily Hybrid Sport Fusion Workout:  Tabata Timer: Prepare: 03 Work: 45 Rest: 15  Cycles: 19 Tabatas: 1-3
Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE
Volleyball Movements
1. Spike Approaches – Take a Giant Left Step Out and a Quick Right Step And Left Step to Rock From Your Heels To Your Toes To Jump Up And Not Out.
3. Alternating Lunge Dig to the Left and Right
4. Alternating Volleyball Blocks (Step, Close, Jump, Fingers Wide, Press. Alternate Left and Right)
5. Pop Up’s Off Ground – From the Ground Do A Powerful Push-Up To Pop Up To your Feet. Repeat. or (Walking Up Downs From Knees To Standing.)
Core Strength
1. Inchworms – Push-up Option/ Add a Jump
2. Russian Twists – From a Seated Position, Knees Bent On Or Off The Ground Move Your Hands Clasped Together From Left To Right Almost Touching the Ground.
3. Rope Climbers
4. Alternating Hand To Foot Scissors – On Back, Alternating Hand to Foot, Switch
Boxing Drills
6. Mountain Climbers – Bring Alternating Knee Into Chest. Repeat.
7. Straight Punches 1,2,3,4 or squat/add jump
8. Tricep Push-Ups – Hands in Narrow and Tight To Your Side.
9. 1,2,3,4 Uppercuts and a Burpee
10. Shadow Boxing: Uppercuts, Jabs, Hooks, Shots To The Body
Core Balance
11. Plank or Plank Jacks
12. Left Side Plank Hip Drops
13. Right Side plank/ Planks Hip Drops
14. Plank Forward & Backwards on Toes
15. Knee Tucks or V-Ups –  Start Sitting on the Step Bringing Knees And Arms to Meet Wrapping Arms Around Your Knees In a Ball Then Release Legs Out Straight and Arms Out In a “T” and Repeat.
Deconstructed Burpee Blaster Option:
16. Double Mountain Climbers or Mountain Climbers
17. Push-Ups
18. Frog Jumps
19. Full Burpees

Welcome to the EduNinja™ 30 Day Challenge Day 19: Friday, Feb. 3nd: (Pair This With Another Workout From The Challenge.)

EduNinja Not Your “Common” Core Builder: HIIT (High Intensity Interval Training) . Tabata Timer

Prepare: 03

Work: 45 Sec. Intervals

Rest: 10

2-3 Sets

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZE

Please refer to week one’s video for correct form on these exercises. https://youtu.be/TnbdiHmO-mA

1. Plank Up Downs: (Moving One Hand at a Time From Forearm to Hand And Back Down “Hand Hand Forearm Forearm”): Switch Lead Hand at ½ Way Through
2. V-Ups or Knee-Tucks – Start Sitting on the Step Bringing Knees And Arms to Meet Wrapping Arms Around Your Knees In a Ball Then Release Legs Out Straight and Arms Out In a “T” and Repeat.
3. Mountain Climbers – Bring Alternating Knee Into Chest. Repeat.
4. Russian Twists – From a Seated Position, Knees Bent On Or Off The Ground Move Your Hands Clasped Together From Left To Right Almost Touching the Ground.
5. Plank Shoulder Taps – Right Hand Touches Left Shoulder, Left Hand Touches Right Shoulder. Alternate
6. Alternating Side Plank – Start From A Plank Position. Then Open Your Body To The Right By Turning From Your Toes To Right Sides Of Your Feet. Lifting The Right Hand Off The Ground While The Left Hand Stays On The Ground Under Your Shoulder. Your Face Is Now Looking At The Right Wall Not The Floor. Then Alternate.
7. Hands Slide up Past Bent Leg – Maintaining Contact The Whole Time/ Fingertips Past Knees
8. Penguins – From Your Back, Knees Bent, Feet Near Rear, Slide One Hand At a Time From Your Ankle To Your Toes  On Your Left Foot Then Move To Your Right Alternating Working Your Side Oblique Muscles.
9.  Alternating Opposite Hand To Foot Scissors – On Back, Fully Extend To Reach Opposite Hand To Opposite Foot, Alternate.
10. Leg Drops – Lower Back Firmly on Ground, Tuck Knees In To Chest Then Press Legs Up Straight Together To The Ceiling Then Slowly Lower Down and Out Toward the Floor Without Touching The Floor. Tuck. Repeat.

Welcome to the EduNinja™ 30 Day Challenge Day 18: Thursday, Feb. 2nd:

EduNinja Yoga Animals: Try Holding Each Pose For Three- Five Slow Breaths 1-3 Sets Sets:____
1. Cat
2. Cow
3. Cobra
4. Downward Dog
5. Pigeon: Left Leg/ Pigeon: Right Leg
6. Frog
7. Crow
8. Side Crow
9.  Eagle
10. Butterfly (Intermediate: Camel, Dolphin)

Welcome to the EduNinja™ 30 Day Challenge Day 17: Wednesday, Feb. 1st: Rest Day.

Welcome to the EduNinja 30™ Day Challenge Day 16: Tuesday, January 31st:

EduNinja Fit Classroom Workout: Set 1 and 2/ Core Segment .30 Intervals/ Set 3

.45 Seconds .15 Rest Sets 1, 2, 3

Backpack & 4 Reams of Paper (Option: Light Hand Weights, Bands)

Tabata Timer:

Prepare: 3 Sec.

Work: 45 Sec.

Rest: 15 Sec.

7 Cycles

1-3 Tabatas (sets)

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

These Exercises Should All Look Familiar. I Mixed Up The Order And Increased The Work Time This Week To Help You Gain Confidence and Stamina. Here’s Week One’s Video To Help You With Form.  https://youtu.be/_p_Dp5LjBFc

1. Slow, Mindful Walking Lunges with Bicep Curls. (Use Light Weights or Paper Reams. Careful Knee Does Not Extend Beyond Toes. Focus On Dropping The Back Knee Down and Keeping Elbows In Tight. )
2. Narrow Hand Placement For Tricep Push-Ups From Knees or Toes
3. Russian Twists
4. Squat Shoulder Press Up Backpack
5. Renegade Row With Light Weights, or Bent Over Row Band, or Bent Over Row Gripping Reams of Paper – Elbows in Tight and Hips Level.
6. Static Lunge Tricep Extension (Elbows in Tight To Ears With A Light 5 lb. Medicine Ball, Ream of Paper, or 5-10 lb. Weight. )
7. Plank or Plank Up Downs/ Switch Lead Hand at ½ way through
Core Segment .30 Seconds Each
1. Penguins – From Your Back, Knees Bent, Feet Near Rear, Slide One Hand At a Time From Your Ankle To Your Toes  On Your Left Foot Then Move To Your Right Alternating Working Your Side Oblique Muscles.
2. Flutter Kicks – Lower Back Firmly on Ground,  Feet Six inches off the Ground
3. Leg Drops – Lower Back Firmly on Ground, Tuck Knees In To Chest Then Press Legs Up Straight Together To The Ceiling Then Slowly Lower Down and Out Toward the Floor Without Touching The Floor. Tuck. Repeat.
4. Bicycles
5. Slow Motion Bicycles
6. Alternating Opposite Hand To Foot Scissors – On Back, Fully Extend To Reach Opposite Hand To Opposite Foot, Alternate.

This Week’s Exercise Props:

Monday: Medicine ball, Tuesday: Backpack & 4 Reams of Paper (Option: Light Hand Weights, Bands), Wednesday: Rest, Thursday: None, Friday: None, Saturday: None, Sunday: Stairs.

Welcome to the EduNinja™ 30 Day Challenge Day 15: Monday, January 30th:

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

EduNinja Have a Ball: Medicine Ball Strength Workout:

Reps: No Tabata Timer Today

Try this routine with the recommended reps provided. After some practice you may want to try performing each exercise for 30 seconds with a 10 second break in between. If you want more of a challenge try 40 seconds of work with 10 seconds in between each set.  Cycle through this workout 2-3 times.

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head.
1. Medicine Ball Static Squat/ Biceps Curl (10 total)

Stand with feet shoulder-width apart, holding the medicine ball in both hands at the chest. Keeping the elbows close to the body, lower the ball toward the ground until the arms are fully extended. Stay squatting down the whole movement and curl the ball back up to the chest. Lower the arms back to the starting position keeping tension the whole movement.

2. Left and Right Hand Medicine Ball Push Ups (5 each side)

Start in the push-up position with the medicine ball in one hand and the other hand on the floor.

Perform a push up. Advanced Technique: As you become more powerful (and comfortable with this exercise, attempt to generate enough force on the push up to move the pumpkin from one hand to the other during for alternating push-ups.

3. Russian Twists (10 on each side, 20 total)

Begin by sitting with you feet shoulder width apart with your knees bent to 90 degrees. Hold the medicine ball at mid chest level with your elbows pointed outward. Rotate your torso until your elbow touches the ground. Repeat the move in the opposite direction. Tip: Keep your abdominals tight throughout the movement.

4. Around The World Lunge Front Shoulder Raises (2 x total)

Start by standing in an upright position.The medicine ball should be held at your naval with you arms straight. Keeping your arms extended, raise the pumpkin until it is parallel to the ground. Hold for a count, and return the pumpkin to the starting position.

5. Mountain Climbers (20 total)

Begin in a plank position with both hands on the medicine ball. Bring right knee up in tight between the arms to meet right elbow and then alternate the left knee in tight to meet left elbow. As a challenge you can twist meeting left elbow to right knee and right elbow to left knee.

6. Medicine Ball Press-Up Crunches (10 total)

Begin by lying with you back on the floor with your knees bent. Hold the medicine ball against your chest with both hands. Perform a sit-up and press the medicine ball your head.

Lower yourself to the starting position, keeping your shoulder blades approximately 1 inch from the floor.

7. Alternating Lunge Oblique Twists (10 total)

Start by standing upright with your feet shoulder width apart. Hold the medicine ball snugly against your torso. Twist your upper body towards the forward leg while lunging down without letting the knee touch. Alternate.

8. Standing Static Lunge Tricep Extensions (10 total: Switch Lead Leg ½ Way)

Begin by standing in a lunge. Using both hands, hold the medicine ball carefully behind your head tightly. In a controlled motion, extend your arms upward, keeping your upper arms stationary and your elbows glued to your head. Flex your triceps before slowly lowering the medicine ball back to the starting position.

9. Medicine Ball Burpees (5 total)
10. Medicine Ball Squat/Shoulder Press (Down together, up together) (10 total)

This move is one of the easiest for beginners, but can be amped up with a heavier pumpkin. Hold a medicine ball at the chest (about an inch away, right in front of the sternum). Squat down to 90 degrees at the knee, as you stand back up, extend the arms to the ceiling, reaching the pumpkin overhead. Slowly lower the pumpkin back to the start position.

11. Alternating Rolling Medicine Ball  Push-Ups (6 total)

Adding a pumpkin to your standard push-up quickly morphs the upper body-blaster into an even more challenging move. Get into high-plank with a pumpkin under one hand, and lower the chest toward the floor to perform a push-up. Return to high-plank and roll the ball to the other hand. (Modify by dropping to your knees.)

12. Plank With Both Feet on Medicine Ball (6 -10 total) Try lifting one leg at a time off the ball. Alternating.

Welcome to the EduNinja™ 30 Day Challenge Day 14: Sunday, January 29th:

Today’s EduNinja Building Strength With Light Weights:  1-3 rounds of 15 reps.

Round 1: is all the 1’s on the list: Round 2 all the two’s: Round 3 all the 3’s

Reps:  Sets: ____

No Tabata Timer

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

Please refer to last Sunday’s video for correct form on certain exercises. https://youtu.be/GGWvOdxSJ2g

Push-Ups

1. Push-ups or on push-ups on knees

2. Alternating hand position on the counter

3. Narrow hands ground or counter

* 10 second L-sit

Tri’s

1 . Tricep kickbacks

2 .Tricep dips mindfully off a chair or stair.

3. Overhead tricep extension

* 10 second L-sit

Bi’s

1. Seated or standing curl

2 . Across body hammer curl

3 . 21’s

* 10 second L-sit

Legs

1. Squats

2. Reverse Lunges

3. Side lunge  or Split lunge with a jump

* 10 second L-sit

Shoulders

1. Shoulders press

2. Front raise

3. Lateral raise

* 10 second L-sit

Back

1. Bent over row

2.  Bent over lateral – rear delt raise

3. Bent over row

* 10 second L-sit

Abs

1. Boat pose abs off a chair

2. Russian Twists off chair or ground

3. V-ups

* 10 second L-sit

Welcome to the EduNinja™ 30 Day Challenge Day 13: Saturday, January 28th:

eduninjapark1eduninjapark2

EduNinja Fit Hybrid Fusion Park Workout: Find a Step, Bench, or 2 ft. Elevated Platform .45 sec. interval 15 sec. Set 1/ Stair Segment / Set 2 Tabata Timer:

Prepare: 3 Sec.

Work: 45 Sec.

Rest: 15 Sec.

10 Cycles

1-3 Tabatas (sets)

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo
1. Tricep Dips (Legs Straight Out In Front Of You or 90 Degrees) Start by Sitting on the Step. Put Hands on the Step Under You Almost Sitting on Them, Keeping Elbows in Tight. Walking Legs out Straight or Bend 90 Degrees. Bend Elbows slightly keeping them in Tight to your Midline Glued Tight To Your Body. Dip Down and Up. Focus On Only Moving Your Arms. Your Body Will Follow.
2. Step-Ups (Switch Lead Leg ½ way) – Bring Foot Up, Up, Down, Down, Repeat.
3. Alternating Hands Push-ups/or Regular – Hands Up on an Elevated Step.
4. Burpee onto Step or 2 ft. Platform – I Like to Start With the Jump and Work Back or You Can Do The Traditional Burpee.
5. Single Leg Squat (Lunge Back Foot on Step) Be Sure You Can See Your Front Toes and The Back Knee Goes Straight Down Toward The Ground Without Touching It.
6. Mt. Climbers With Hands On Step – Bring Alternating Knee Into Chest. Repeat.
7. Side Lunges/Off Step Option or On the Ground (Right Leg Lunges With Left Foot On the Step First Then Switch at ½ Way) (Please Review The Warm-Up Stretch Video For Lunge Form.)
8. Side Plank Hip Drop (Switch Sides ½ Way) Start With Right Hand On Step, Facing Left Side Plank and Hip Drop Up and Down In Side Plank. Repeat. Then ½ Way Through Switch Sides.
9. Bridge (Shoulders on Step) – From Your Back, Knees Bent 90 Degrees, Feet Shounder Width Apart, Elbows Bent Like Robot Arms Shoulders on the Step Arms 90 Degrees Fingers Pointing At The Sky, Slowly Lift Hips Up and Down. Intermediate: One Leg Bridges and Switch ½ Way.
10. Knee Tucks– Start Sitting on the Step Bringing Knees And Arms to Meet Wrapping Arms Around Your Knees In a Ball Then Release Legs Out Straight and Arms Out In a “T” and Repeat.
Stair Segment: https://youtu.be/sOa0i73nj9Y
1. Jog Every Step (Baby Steps) 2 x
2. Jog Every Other Step 2 x
3. Jog Up Left Side
4. Jog Up Right Side
5. Jump Squat Every Step
6. Jump Squat Every Other Step

Welcome to the EduNinja™ 30 Day Challenge Day 12: Friday, January 27th:

Day 12: Today is a Beginner Yoga Day. I like posting pictures on yoga days so you can practice listening to your body to see what poses you need, how long to hold them and in what order you’d like. I attached week 1’s beginner yoga pictures with week 2’s. Please give them a try today as you wake up or as a midday break. You owe it to yourself to make the time today. Pair this with any cardio today. Thanks for inspiring healthy teachers and students!

yogaday

eduninja-beginner-flexibility-blue

Welcome to the EduNinja™ 30 Day Challenge Day 11: Thursday, January 26th:

Day 11: Today is a Popsicle Stick Core Workout. It’s super easy. You just need 10 popsicle sticks and a sharpie. Write down each exercise on a popsicle stick. Pull and go.

EduNinja Not Your “Common” Core Builder: Popsicle Stick Workout .45 Sec. Intervals 15 Sec. Rest / 2-3 Sets
Try Writing These Exercises On Popsicle Sticks To Mix Up The Order Or Use Them For Quick Brain Breaks in Class.
Tabata Timer:

Prepare: 3 Sec.

Work: 45 Sec.

Rest: 15 Sec.

(or .30 .10)

10 Cycles

1-3 Tabatas (sets)

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo
1. Plank Forward and Back on Your Toes
2. Plank Jacks: From a Plank Keep Hips Level While Bringing Feet Together and Apart. Repeat.
3.Knee- Tucks or V-Ups: Start Sitting on the Step Bringing Knees And Arms to Meet Wrapping Arms Around Your Knees In a Ball Then Release Legs Out Straight and Arms Out In a “T” and Repeat. (V- Ups: On Your Back, Start With Arms And Legs Fully Extended In Opposite Directions. Tuck Your Body At The Waist Reaching Your Shoulders Off The Ground For Your Fingers To Reach Toes High Above Your Waist As High As You Can Reach. Lower and Repeat Without Fully Collapsing onto The Ground.)
4. Rocking Superman: From Your Stomach Arch Chest and Legs Both Off The Ground And Rock or Teeter Forward and Backward.
5. Russian Twists: From a Seated Position, Knees Bent On Or Off The Ground Move Your Hands Clasped Together From Left To Right Almost Touching the Ground.
6. Rope Climbers: From Your Back, Legs 90 Degrees, Bottom of Feet Toward the Ceiling, Climb a Fake Rope Where Your Legs are Reaching up One Hand On Top Of The Other.
7. Bicycles: From Your Back, Hands Interlaced Behind Your Head Bring Opposite Elbow to Opposite Knee. Repeat.
8. Bridges: From Your Back, Knees Bent and Feet at Your Bum, Elbows Bent Like Robot Arms 90 Degrees Slowly Lift Hips Up and Down. Intermediate: One Leg Bridges
9.  Alternating Opposite Hand to Foot Scissors
10. Alternating Bird Dogs

Welcome to the EduNinja™ 30 Day Challenge Day 10: Wednesday, January 25th:

Don’t forget EduNinja 30 Day Challenge friends that if you completed all the exercise days so far in the challenge then tomorrow’s a rest day. Treat yourself to some yoga, a massage, etc. If one or two exercise days got away from you then tomorrow’s a great day to get caught up. As always, Thanks for inspiring healthy teachers and students.

Welcome to the EduNinja™ 30 Day Challenge Day 9: Tuesday, January 24th:

EduNinja Track (or Gym) Animal Workout .45 Second .15 Rest

2-3 Sets Jogging 1 Lap in Between Sets
You Could Set This Up Sideline to Sideline On a Field Or Basketball Court Depending On How Long or Far You’d Like to Do The Exercises. It Can Be Time or Distance Based.

Tabata Timer: Prepare: 3 Sec. Work: 45 Sec. Rest: 15 Sec. 10 Cycles 1-3 Tabatas (sets)
Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo
Warm Up: Cat/ Cow Warm-Up/ Downward Dog /Cobra/ Butterfly
1. Bunny Hops – Tiny Hops Forward With Two Feet.
2. Inchworms with a Push-Up – Bring Your Fingers To Meet Your Toes Then Slowly Inch or Walk Them Out On The Ground In Front Of You Into a Push-Up Position. You can Push-Up or Skip It Then Walk Your Toes Up to Meet Your Feet. Repeat.
3. Crab Walks – From A Seated Position Prop Up Onto Your Hands and Feet Bum Off The Ground. Walk Backwards On Your Hands and Feet.
4. Donkey Kicks – (Modified One-Legged From Hands and Knees) This is a Stationary Movement. Raise Right Leg 90 Degrees With Bottom Of Foot Facing the Ceiling. Squeeze Bum Up as You Lift that Leg Up Keeping The Foot Facing The Ceiling. Repeat and ½ Way Switch Legs.
5. Bird Dogs – (From Toes or Knees) – From Hands and Knees Raise Opposite Hand And Opposite Leg.
6. Bear Crawls – Walk Forward on All 4’s – Hands and Feet.
7. Frog Jumps – Broad And Big Jumps Forward.
8. Spiderman Push-Ups – Push-Up Adding Alternating Knee To Elbow. (or Push-Ups From Knees)
9. Crow – A Stationary Pose – From Your Hands And Knees Prop Your Knees Into Your Triceps (Back Of Your Upper Arm) and Press Your Hands Firmly Into The Ground To Elevate Slightly. Eyes Gazing Out.
10. Starfish Jumps – A Leaping Jumping Jack Into The Air. Repeat.

We Are About to Start Week 2 of The EduNinja™ 30 Day Challenge. Are You Ready? Let’s Do This. This Week’s Props Will Be:

You’ll use the Tabata Pro Timer Most Days: Monday: Swiss Ball, Tuesday: No Props, Wednesday: Rest Day – Treat yourself to a massage, yoga class etc. Thursday: 10 Popsicle Sticks, Friday:No Props, Saturday: Step or Elevated Platform and Stairs, Sunday: One Set of Light Weights.

Welcome to the EduNinja™ 30 Day Challenge Day 8: Monday, January 23rd:

Day 8: Let’s Have a Ball Part 2. Today you may want to increase the work time to 45 seconds and rest for 15 seconds for 1 min. rounds or you may keep it at 30 seconds of work and 10 seconds rest. Thanks for inspiring healthy teachers and students.

Day 8: Let’s Have a Ball Part 2. Today you may want to increase the work time to 45 seconds and rest for 15 seconds for 1 min. rounds or you may keep it at 30 seconds of work and 10 seconds rest. Thanks for inspiring healthy teachers and students.

EduNinja Have a Ball: Swiss Ball HIIT (High Intensity Interval Training): Focus On Speed and Form .45 Sec. Intervals 15 Sec. Rest 2-3 Sets Tabata Timer: Prepare: 3 Sec. Work: 45 Sec. Rest: 15 Sec. 10 Cycles 1-3 Tabatas (sets)
Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo
1. Around The World Lunges With Shoulder Raise or Reverse Lunge Steering Wheel
2. Beginner Swiss Ball Handoff (feet to hands) Intermediate – Reach Higher Start On Your Back With Swiss Ball On Your Shins. Simultaneously Raise Shins and Hands To Meet Bringing Ball From Feet To Hands and Then Lower and Repeat Bringing The Ball From Hand to Shins. Repeat.
3. Beginner Knee Tucks (From Plank: Shins on Ball, Knee To Chest) (Option: Toes on Ball or Pike)
4. Overhead Squat (Squeeze The Ball Tightly Between Your Hands) Squat Down While Holding Ball High and Tight Above Your Head.
5. Swiss Ball Push-Ups With Shins on Swiss Ball
6. Windshield Wipers From Your Back Hold The Swiss Ball Tightly With Both Feet Keeping Back Planted Firmly On The Ground and Arms Out At A T On The Ground. KEEP SHOULDERS PLANTED ON THE GROUND as you slowly bring the Swiss Ball toward the ground to the left and right. Be mindful of your back this whole movement.
7. Swiss Ball Plank or Intermediate Pike Option – Elbows on Ball and Plank or Plank from Your Knees.
8.  Beginner Swiss Ball Side Plank (Feet on Each Side of the Ball) ½       

    the time on the left side and ½ the time on the right side.    

    Each Side or Intermediate Hip Drop Plank (Squeeze the Ball With

    Your Feet)

9. Lunge Rotation: Option: Jump Switch Lunge Rotation Lunge – Lunge with the Ball Held With Arms Straight at Eye Level. Rotate From the Waist Keeping Arms Straight Toward The Front Leg Side. Return Repeat Alternating Sides.
10. Swiss Ball Crunch/Leg Lift (Ball Behind Your Knees) – From Your Back Tuck Knees Into Chest.

Day 7: Today is a partner workout so grab a partner and let’s get started. This workout can be done just about anywhere.

Welcome to the EduNinja™ 30 Day Challenge Day 7: Sunday, January 22nd:

EduNinja Strength Partner Workout .45 Second Rounds .15 Transition 1-2 Sets 1 Props: 1 Partner, 2 Exercise Bands. (There are 13 different exercises, but you will have a total of 19 cycles since some exercise cycles will just be partner 1,others just partner 2, others both together. Tabata Timer:

Prepare: 3 Sec.

Work: 30 Sec.

Rest: 10 Sec.

19 Cycles

1-3 Tabatas (sets)

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo
1.  And 2. Bicep Tricep Manual Resistance: Both partners make fists. Partner 1 pushes down while Partner 2 slowly resists. Keep Repeating This Cycle Very Slow and Controlled. Then The Next Round We’ll Switch
3. Mirrored Cross Arms Squats: Cross Hands as You Grab Your Partner’s Crossed Hands. Both Squat Back and Down Slowly Together Making Sure Your Knee Is In Line With Your Ankle. Then Up Slowly Together. Repeat.
4. And 5. Leg Push Downs for Ab Strength: Partner One Lies on the ground. Partner 2 Stands Just Behind Partner One’s Head Facing Them. Partner 1 grabs Partner 2’s legs. The person standing (Partner 2) purposefully pushes their partner’s legs straight down , left, then right without touching the ground. Partner 1 Has To Resist and Prevent Legs From Hitting The Ground. Then Switch.
6. And 7. Partner Punch-Ups: Partner 1 is Sitting On The Ground. Hands in a Fist at His or Her Shoulders. Partner Two is Standing Behind Partner 1 With Palms Facing the Ground Just Above Partner 1’s Head. For One minute Partner One Will Alternate Tapping Partner Two’s Hands.
8. Patty Cake Push-Ups: From Toes or Knees. Face Your Partner in a Push-Up Position. Clap Opposite Hand, Push-Up, Alternate Hand, Push-Up.
9. Alternating Mirrored Sumo Squats: Squat down together Bringing Right Knee Toward Right Elbow
10. And 11. Partner High Knee Taps: One partner holds hands out parallel to the ground to encourage their partner to tap their hands with their high knees as they jog in place.
12. Big Spoon, Little Spoon Seated Patty Cake Abs: Feet wrapped around each other. Both partners are on the mat facing each other and come up to pattycake, come down and repeat.
13. Around The World Abs: On the ground, legs extended feet at other person’s ankles. Each person spins legs around the other/switch direction.
14. And 15. Push-Up From Toes or Knees or Elbow Plank / Partner Jump Over
16. Partner Squat, Lat Band Pull With an Exercise Band: (both partners squeeze shoulder blades together), then add a jump with exercise bands. (Just mimic the exercise if you don’t have bands.)
17. Big Spoon, Little Spoon Seated Abs Shoulder Tap: Feet wrapped around each other. Both partners are on the mat facing each other and come up to tap each other’s shoulder, come down and repeat.
18. And 19. Ab Rocker: – Partner 1 stays in a ball on his or her back on the ground elbow, knees in tight. Partner Two tries to gently pull knees open in all directions and switch.

Welcome to the EduNinja 30 Day Challenge Day 6: Saturday, January 21st:

Today is a a simple to follow light weight, higher rep routine. It focuses on form and learning the names of the exercises vs.using heavy weight and forcing reps. You can easily pair this workout with your favorite cardio workout. There’s plenty of time this weekend to give it a try. You can do this routine just about anywhere. Enjoy!  Thanks for inspiring healthy teachers and students. 

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

EduNinja Building Strength With Light Weights:  .15 Sec. Rest Between Exercises Rest .30 Rest Between Sets. 2-3 Sets Props: 1 Set of Light Weights 5-15 lbs. and One Small Step 12 – 15 Reps

Reps: Sets:____

(No Tabata Timer Today)

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head. EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo
1. Reverse Lunge Bicep Curl – Step Back With Right Leg Lunge Down (Think of Dropping That Back Right Knee Down Hovering Just Above the Ground. Keep Elbows in Tight as you Simultaneously, Bicep Curl the weights (Palms Facing Up Keeping Elbows In Tight) Return Right Leg To Meet Left. Alternate. Repeat.
2. Standing Or Seated Overhead Dumbbell Press – Keep Weights Right Above Your Shoulders, Slight Bend in the Arms. (Palms Facing Forward) Carefully Press Up and Over Your Head Almost Touching the Weights and Slowly Return.
3. Push-Ups (From Knees or Toes)
4. Bent Over Dumbbell Row (Squeeze Shoulder Blades Together)

Legs Shoulder Width Apart, Slight Bend In The Knee, Stay Bending Forward So Chest Is Facing The Ground, Eyes Out In Front, Hold Light Weights in Each Hand, Palms Facing In, Lift Weights From the Fully Extended Straight Arms By Bending Your Elbows, Keeping Them Tight Against Your Body and Squeezing Shoulder Blades Together To Touch. Return. Repeat.

5. Squats With Dumbbells (Make Sure You Can See Your Toes. Your Rear is Back Like Sitting Back and Down Into a Chair.) Slowly Squat Down. Don’t Squat Past 90 Degrees and Slowly Back Up.Weights Can Be Held At Your Side or You May Start With The Weights At Your Shoulders (Palms Facing Away From You) and Add A Shoulder Press Simultaneously As You Squat Back Up.
6. Plank Up-Downs, Alternate Lead Hand ½ Way (No Weights) From a Forearm Plank Position, Lift the Right Forearm up To the Right Hand Then the left Forearm Up To The Left Hand, Then Move the Right Hand to Right Forearm and Left Hand To Left Forearm. Repeat.
7. Alternating Front and Side Shoulder Raise – With Palms Facing Down, Bring the Weights From Your Waist To Eye Level and Back To Your Waist. Now Rotate Palms Facing In Midline, Fully Extend Arms Up and Out To Your Side Like The Letter T. Lower. Alternate and Repeat.
8. Russian Twist (Move Mindfully With The Weight) Sitting on the Ground With Knees Bent or Legs in the Air, Twist Carefully Down to the Left and Down To The Right Almost Touching The Weight To The Ground. Be Mindful Of Your Back as You Move.
9. Step-Ups Starting With Right Foot onto a 2 ft. Step Keep Repeating Right Left, Down, Right Left Down. Then ½ Way Through Switch and Start With Your Left Foot.
10. Core Exercise: On Back, Legs Straight Up to Ceiling, Reach Up to Toes With One Dumbbell, Repeat. Do Not Lose Tension and Try To Keep Your Shoulders Off The Ground.
11. Tricep Kickbacks With Weights Bend Over At The Waist With a Slight Micro Bend In the Knee Shoulder Width Apart Stance. (Keep Elbows in Tight to your Side Palms Facing Each Other) Keep Your Elbow In One Place As You Only Extend The Forearm Backwards To Squeeze the Elbow in Tight and Back Making the Arm create One Line Parallel to the Ground. Slowly Return Just The Forearm, Keeping the Elbow Bent and Without Moving The Elbow.

Welcome to the EduNinja™ Challenge Day 5: Friday, January 20th:

This is just a nice routine to add to each morning as you wake up or another easy lunch routine that will have you feeling relaxed. The idea is that we just set aside a time to make yoga or stretching a routine because for many people they push it off.  After you start doing it regularly you may begin noticing some benefits like elevated mood, sense of calm, and flexibility. I would suggest playing the 4 minute stretching video for guidance and then move into the poses on the pictures, really focusing on your breath and moving slowly. Thanks for inspiring healthy teachers and students.

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

yogaday

EduNinja Daily Morning Flexibility Routine For Beginners: Try Holding Each Pose For 3-5 Breaths. Really Focus on Your Breath During the Pose but Also as You Move In and Out of the Poses.
1.Mountain Pose 8. Low (Runner’s) Lunge
2. Cat Pose 9. Bird Dog
3. Cow Pose 10. (Spinal) Twist With Leg Bent
4. Cobra Pose 11. Half Boat Pose
5. Downward Dog 12. Supported Plow Pose
6. Forward Fold 13. Rotation Pose
7. Extended Side Angle Pose 14. Although it sounds easy, Savasana (Corpse Pose) has been called the most difficult of the asanas. Sometimes relaxation is harder than it looks. 1. Lie on your back with your knees slightly bent naturally.2. With your eyes closed, keep your head centered, not allowing it to fall to either side.3. Extend your arms to the sides.4. Try relaxing each body part from your toes to your head while you focus on your breath

Welcome to the EduNinja™ 30 Day Challenge Day 4: Thursday, January 19th:

Today is an awesome, challenging day, and I know you’re up for it. You’re going to rock it! I suggest trying each plank exercise for possibly 10 seconds each interval if you are new to planks. If you are familiar with planks, then set the timer for 30 seconds and take breaks when needed within the intervals as you build strength. If you love planks, then increase the interval time. Please just try a few reps or 10 seconds of each plank exercise. The more you practice, the stronger you’ll get. I promise. Please let me know how your core feels today after the workout or the next day. Thanks for inspiring healthy teachers and students.

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

EduNinja Not Your “Common” Core Builder: Plank Series

.30 Sec. Intervals 5 Sec. Rest  2-3 Sets One Minute Between Each Set. Props: None (Modify Time or Complete Reps Instead) Celebrate Microgains! (Intermediate 1 Min. Intervals)

Tabata Timer:

Prepare: 3 Sec.

Work: 30 Sec.

Rest: 10 Sec.

13 Cycles

1-3 Tabatas (sets)

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head.
1. Hold Plank: From Hands or Forearms Keep Hips Balanced, Core Tight.
2. Left Side Plank Hip Dips: 30 sec. (From a Left Side Plank Drop Hip to Slightly Touch The Ground and Repeat)
3. Right Side Plank Hip Dips: .30 sec. (From a Right Side Plank Drop Hip to Slightly Touch The Ground and Repeat)
4. Hold Left Side Plank: .30 sec.
5. Hold Right Side Plank: .30 sec.
6. Alternating Bird Dogs: From Hands and Knees Raise Opposite Arm and Opposite Leg. Alternate.
7. Left Arm Plank Swings: .30 sec. From a Plank, Lift Left Arm Up By Rotating From Your Back Toes to The Right Side Of Your Feet, Look Up Reaching That Arm Up High, Then Reach That Arm Under Your Body As Far As You Can Reach To The Right. Repeat.
8. Right Arm Plank Swings: .30 sec. From a Plank, Lift Right Arm Up By Rotating From Your Back Toes to The Left Side Of Your Feet, Look Up Reaching That Arm Up High, Then Reach That Arm Under Your Body As Far As You Can Reach To The Right. Repeat.
9. Plank Jacks: From a Plank Kick Feet Out and Return Them Together Keeping Hips Low To and Level to the Ground.
10. Penguins: On Back, Knees Bent, Feet Near Rear, Slide Hands to Reach Ankles or Toes on Each Side
11. Plank Move Toes Forward and Backward
12.  Plank Shoulder Taps: Right Hand Touches Left Shoulder, Left Hand Touches Right Shoulder. Alternate
13. Bridges: From Your Back, Knees Fully Bent With Feet Near Your Rear, Robot Arms (Your Triceps on the Ground Elbows Bent In Tight To Midline Palms Facing Each Other) Raise Your Hips Up and Down Slowly. Repeat.

Welcome to the EduNinja™ 30 Day Challenge Day 3: Wednesday, January 18th EduNinja Fit Quick Stair Workout: Run ‘Em, Jog ‘Em, Walk ‘Em, or Mix ‘Em:

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

Today is a quick stair workout you can squeeze in at lunch. Every Wednesday after this will be a complete rest day. The idea is to be exposed to and try as many different types of workouts as possible in 30 days. I’ll also start repeating an exercise or two from a previous routine so you can start recognizing and feeling more confident with them. As a teacher, I like to take a Wednesday as a rest day to rejuvenate and feel better the rest of the week. There are so many more hours on the weekend to workout vs. the weekdays. Plus, I have more energy on a Sat. and Sun. vs. a Wed. If the weather isn’t cooperating you may choose to make this a light cardio day or redo day 1 or 2 for practice. Good luck my friends!

Don’t Forget to Stretch Well Today!

Hold for 15 Seconds or More: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head.
Quick Stair Workout: Run ‘Em, Jog ‘Em, Walk ‘Em or Mix ‘Em

1. Jog every step. 2. Hop every step. 3. Jog every other. 4. Hop every other. 5. Run up sideways Left side first. 6. Run up sideways right side first. Repeat as many time as you can within the lunch period. You may also add in an exercise at the top of the stairs like a push-up etc. or you may choose to walk the stairs today. It’s just a quick way to show all the different options you have around you each day.  Thanks for inspiring healthy teachers and students.

Welcome to the EduNinja™ 30 Day Challenge Day 2: Tuesday, January 17th EduNinja Fit Classroom Workout:

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

EduNinja 3o Day Challenge Day 2: EduNinja Fit Classroom Workout

EduNinja Fit Classroom: Set 1 and 2/ Core/ Set 3 Option

.30 or .45 Second Stations .15 Rest

Props: 4 Reams of Paper (Option: Agility Ladder, Jump Rope, Light Hand Weights, Bands) (Intermediate: 1 Min. 2-3 Sets)

Reps: Sets:____
Stretch Well: Standing Forward Fold, Right Runner’s Lunge, Right Runner’s Lunge Revolved Twist, Right Hamstring Stretch, Repeat Sequence on the Left Leg: Left Runner’s Lunge, Left Runner’s Lunge Revolved Twist, Left Hamstring Stretch, Left and Right Side Lunge, Left and Right Quad Stretch, Left and Right Arm Across The Body Shoulder Stretch, Left and Right Arm Tricep Stretch Behind The Head.
1. Reverse Lunge Front Shoulder Raise With a Ream of Paper: Step Back With Right Leg Lunge Down (Think of Dropping The Back Right Knee Down Hovering Just Above the Ground. Simultaneously, With Arms Out Straight, Holding a Paper Ream or 2 Between Your Hands Raise Straight Arms Up To Eye Level and Lower.) Return Right Leg To Meet Left. Alternate. Repeat. (Option: One Paper Ream in Each Grip)
2. Invisible Jump Rope: (Skip, One Foot, Fancy Feet, Double Jump)
3. Tricep Dips Off a Chair: Facing Away From The Chair, With Hands on The Seat Near Your Seat, Elbows Tight to Your Body, Knees Bent Dip Up and Down (Option: Legs Out Straight)
4. Agility Ladder, Ski Mogel Hops, or Jumping Jacks
5. Hold Plank or Plank Up Downs (Moving One Hand at a Time From Forearm to Hand And Back Down “Hand Hand Forearm Forearm”): Switch Lead Hand at ½ Way Through
6. Alternating Reverse Lunge Bicep Curl With One Ream of Paper: Step Back With Right Leg Lunge Down (Think of Dropping The Back Left Knee Down Hovering Just Above the Ground Elbows in Tight To Body With One Ream of Paper Held Between Your Hands.) Simultaneously, Bicep Curl the Ream Of Paper Keeping Elbows In Tight (Option: One in Each Grip) Return Right Leg To Meet Left. Alternate. Repeat.
7. Bent Over Row With Two Reams of Paper: Legs Shoulder Width Apart, Slight Bend In The Knee, Stay Bending Forward So Chest Is Facing The Ground, Eyes Out In Front, Use a Band Under Your Feet, Light Weights, or Ream of Paper in Each Hand Grip, Take The Reams of Paper From Near the Ground To Lift Slightly Squeezing Shoulder Blades Together. Return. Repeat.

(Option: One-Legged Bent Over Row Gripping Reams of Paper – Elbows in Tight and Hips Level Switching Legs ½ Way.)

Core Segment .30 Seconds Each
1. Penguins – On Back, Knees Bent, Feet Near Rear, Slide Hands to Reach Ankles or Toes on Each Side
2. Flutter Kicks – Lower Back Firmly on Ground,  Feet Six Inches Off the Ground
3. Knee-Ins – Leg Drops – Lower Back Firmly on Ground, Tuck Knees In Together and Out Toward the Floor Without Touching The Floor.
4. Bicycles – Lower Back Firmly on Ground, Hands Clasped Behind Head, Reach Right Elbow to Left Knee, Left Elbow to Right Knee, Extending the Leg.
5. Slow Motion Bicycles
6. Opposite Hand Opposite Leg Scissors – On Back, Fully Extend Reaching Opposite Hand To Opposite Foot, Alternate Without Touching the Ground.

Welcome to the EduNinja™ 30 Day Challenge for Teachers, Students, Families, and Friends.

Please join us here everyday to see the week at a glance workouts so you can be prepared with exercise props. Also, check in daily for pictures or short video clips if you’d like to see how to complete the exercises. Thanks for inspiring healthy teachers and students! I can’t wait to see how you are celebrating the EduNinja 30 Day Challenge. Don’t forget to #eduninja30

Welcome to EduNinja™ Day 1: Monday, January 16th EduNinja Let’s Have a Ball Beginner Swiss Ball Strength Workout:

This workout can easily be done before school or at lunch. Today might even be a learning day, and you can easily repeat this routine the following day or for the whole week. It can be a great stand alone workout or a workout to supplement your 60 minutes of physical activity a day. Thanks for inspiring healthy teachers and students.

(Short video clips or pictures will posted by 1 a.m. EST prior to the day’s workout.)

Set Your Tabata Pro Timer To: https://youtu.be/yzQj0dfr4gQ

EduNinja 30 Day Challenge Daily Warm Up Stretches – 4 Minutes. https://youtu.be/eyT1lblzZEo

Day 1 Video: “Let’s Have a Ball” One Set of .30 Sec. Intervals: Please Replay the Video For A Longer Workout. You Can Easily Complete 2 Sets During a Lunch Period.

EduNinja Let’s Have a Ball: Beginner Swiss Ball Strength (Intermediate Option).30 Sec. Interval 15 Sec.Rest 2-3 Sets. (Intermediate: 1 Min. 2-3 Sets)

Props: 1 Swiss Ball

Sets:____
Stretch Well: Standing Forward Fold, Runner’s Lunge, Runner’s Lunge Revolved Twist, Hamstring Stretch, Side Lunge, Quad Stretch, Across The Body Shoulder Stretch, Tricep Stretch Behind Head.
1. Swiss Ball Press Out Plank: Elbows on The Ball, Move Elbows Slightly Forward and Back (From Knees or Toes)
2. Beginner Knee Tucks: (From Plank: Shins on Ball, Knee To Chest) (Option: Toes on Ball or Pike)
3. Alternating Reverse Lunge Swiss Ball Bicep Curl: Hold the Sides of the Swiss Ball. Lunge back, bringing the back knee almost Touching the Ground and Bicep Curl as You Return Back To The  Front to Meet the Other Foot. Alternate. (Make Sure You Can Always See Your Front Toes By Keeping Your Front Knee Directly Stacked in Line With Your Ankle.)
4. Front Shoulder Raise:  (Option: Bus Drivers)
5. Left Side Wood Choppers: From a Lunge: Start Holding the Ball on the Left Side of The Ground, Follow Up A Diagonal With Straight Arms and Eyes To Just The Right of Your Head Slowly Return and Repeat Without Touching the Ground. (Modification: From Knees)
6. Right Side Wood Choppers: From a Lunge: Start Holding the Ball on the Right Side of The Ground, Follow Up A Diagonal With Straight Arms and Eyes To Just The Left of Your Head Slowly Return and Repeat Without Touching the Ground. (Modification: From Knees)
7. Push-Ups : Knees on Ball, Shins on Ball, or Toes on Ball.
8. Sit Ups: Knees Bent, Swiss Ball on Shins, Feet are Stoppers.Touch the Swiss Ball With Your Fingertips.
9. Russian Twists: Holding the Swiss Ball From a Seated Position (Feet on the Ground or Elevated), Gently Twist Left and Right Bringing the Ball Nearly Touching the Ground.
10. Hamstring Curls: Shoulders Firmly Planted On The Ground, Heels on Swiss Ball, Tuck Knees in, Extend Out.

Week One Exercise Props:

Monday: Swiss Ball, Tuesday: 2-4 Reams of Paper, Wednesday: Stairs, Thursday: NA, Friday: NA, Saturday: A pair of light weights (1-10lbs.), Sunday: a partner

Here’s a Sneak Peek at our EduNinja™ 30 Workouts: Jan. 16th – Feb. 14th

Day 1: Jan. 16th: EduNinja Have a Ball: Swiss Ball Beginner Workout Day 17: Feb. 1st: Rest Day
Day 2: Jan. 17th: EduNinja Fit Classroom Day 18: Feb. 2nd: EduNinja Not Your “Common” Core Builder: HIIT (High Intensity Interval Training)
Day 3: Jan. 18th: EduNinja Run the School Stairs, Jog ‘Em, Walk ‘Em, or Mix Them Day 19: Feb. 3rd: EduNinja Yoga Animals
Day 4: Jan. 19th: EduNinja Not Your “Common” Core Builder: Plank Series Day 20: Feb. 4th: Sat. EduNinja Hybrid Sport Fusion Workout: At the Gym
Day 5: Jan. 20th: EduNinja Yoga Flexibility (Active Recovery Day) Day 21: Feb. 5th: EduNinja Stair Strength
Day 6: Jan. 21st: EduNinja Hybrid Fusion Workout: At Home (Light Weights) Day 22: Feb. 6th: EduNinja Have a Ball: Medicine Ball HIIT
Day 7: Jan. 22nd: EduNinja Strength Partner Workout Day 23: Feb. 7th: EduNinja Fit Playground
Day 8: Jan. 23nd EduNinja Have a Ball: Swiss Ball HIIT (High Intensity Interval Training) Day 24: Feb. 8th: Rest Day
Day 9: Jan. 24th: EduNinja Fit Track (or Gym) Animal Workout Day 25: Feb. 9th: EduNinja Not Your “Common” Core Builder: Hard to the Core
Day 10: Jan. 25th: Rest Day Day 26: Feb. 10th EduNinja Yoga Strength
Day 11: Jan. 26th: EduNinja Not Your “Common” Core Builder: Popsicle Stick Workout Day 27: Feb. 11th: EduNinja Hybrid Fusion Workout: At Home (Bands)
Day 12: Jan. 27th: EduNinja Yoga Balance Day 28: Feb. 12th: EduNinja Strength Light Weights
Day 13: Jan. 28th: EduNinja Hybrid Fusion Workout: At the Park Day 29: Feb. 13th: EduNinja Have a Ball: Swiss Ball Core`
Day 14: Jan. 29th: EduNinja Strength Light Weights Day 30: Feb. 14th: EduNinja Fit Stairs Workout  At The Beach 💓💓💓
Day 15: Jan. 30th: EduNinja Have a Ball: Medicine Ball Strength Rest and Reflection Day 
Day 16: Jan. 31st: EduNinja Fit Classroom
Hello Teachers, Principals, School Staff, and Superintendents,
My name is Jennifer Burdis. You may know me as the EduNinja. I’m in my 19th year of teaching in the San Diego area, and believe in the importance of health and wellness for everyone. Growing up in Pennsylvania, sports were an important part of my life, from playing volleyball at Penn State to competing on NBC’s American Ninja Warrior seasons six and seven. I believe all people, especially teachers, principals, school staff, and superintendents need to give themselves the gift of health and wellness.
January 16th marks the beginning of the second annual EduNinja Challenge. With the new #eduninja30 this year’s 30 day challenge will again inspire educators to incorporate physical activity, healthy eating, kinesthetic lessons, and mindfulness into the classroom promoting a culture of health in schools while building community across the nation.Please join teachers, families, and friends January 16th – February 14th who are giving themselves the gift of health and wellness this month. When you feel better you teach better and your students learn better also.
Here’s how to join the movement: The easiest way to join this health and wellness party and stay connected with what your edufriends is first tell your principal, retweet to friends on social media and grab your coworkers. We’re going to be moving some desks out of the way, or you may end up working out in our pj’s before school because these EduNinja workouts can be completed just about anywhere!
These workouts are adapted for all levels and you can try as many new exercises daily by looking at the easy to follow pictures here on the website.The daily workout will be posted on this site. You can choose to try one exercise, a few, or all. It’s up to you.
The goal for many will be to get 60 total minutes a day of exercise in any form. There will even be some supplemental videos with other eduheroes to accompany some of the daily workouts. Please be sure to consult your physician before starting any workout program, and I encourage you to know your numbers.
There are so many ways you can participate. Choose your favorite social media tool to stay connected by “requesting to join” the “#eduninja30” private Facebook group where we support, encourage, build community with awesome teachers, principals, and superintendents. Follow and tag @jennifer_burdis on Twitter with #eduninja30, follow eduninja30 or jenniferburdis on Instagram and keep up to date here for the daily workout or check out jenburdis.com see pictures from last year’s challenge.

What You’ll Need:

Please help spread the word among other teachers, staff, and administrators. Don’t forget to use the#EduNinja30 when you post pictures. It might be helpful to have the items listed below:
1. A yoga mat
2. Download the free Tabata Pro app.
3. A Swiss Ball and medicine ball
4. A few inexpensive exercise bands
5. Either, access to a gym 1 day a week , or a light set of hand weights. (1-5 lbs. for beginners)
6. Sign-up to use #GoNoodle for brain breaks at school.

Differentiation For All Levels:

Week 1: Request access to the private “eduninja30” Facebook Group.

Level 1: Complete the #eduninja30 Tip of the Day or commit to increased daily movement. Post a picture with #eduninja30 on social media or in the private “eduninja30” Facebook group.

Level 2: Complete 20 – 30 min. of cardio 3 times this week and try 1 set of the daily EduNinja Workout. Post a picture with #eduninja30 on social media or in the private “eduninja30” Facebook group.

Level 3: Complete 30 min. of cardio 4+ times this week and complete the daily EduNinja Workout. Post a picture with #eduninja30 on social media or in the private “eduninja30” Facebook group.

Week 2:
Level 1: Complete the#eduninja30 Tips of the Day. Post your picture with#eduninja30.

Level 2: Complete 25 – 30 min. of cardio 3-4 times this week and try 2 sets of the daily EduNinja Workout. Post a picture with #eduninja30.

Level 3: Complete 35 min. of cardio 4+ times this week and complete the daily EduNinja Workout. Post a picture with #eduninja30.

Week 3:
Level 1: Complete the#eduninja30 Tip of the Day. Post your picture with #eduninja30.

Level 2: Complete 30 – 35 min. of cardio 3-4 times this week and try 2 sets of the daily EduNinja Workout. Post a picture with #eduninja30.

Level 3: Complete 40 min. of cardio 4+ times this week and complete the daily EduNinja Workout. Post a picture with #eduninja30.

Week 4:
Level 1: Complete the EduNinja 30 Tip of the Day. Post your picture with#eduninja30.

Level 2: Complete 35+ min. of cardio 3-4+ times this week and complete the daily EduNinja Workout. Post a picture with #eduninja30.

Level 3: Complete 45+ min. of cardio 5 times this week and complete the daily EduNinja Workout. Post a picture with #eduninja30.

If you are looking for a way to hold yourself more accountable in reaching your goals, getting the daily workout, trying new brain breaks, gathering kinesthetic lesson ideas, getting nutrition and mindfulness tools, and making better daily food choices, then please join us on Facebook at EduNinja30.  We’re better together so let’s do this! Together we can inspire healthy students, teachers, principals, and superintendents across the country.

Twitter: jennifer_burdis
Facebook: “#eduninja30” private group (ask to join)
Instagram: eduninja30 or jenniferburdis
Website: eduninja.net or jenburdis.com

Together, let’s create a culture of health at your school by promoting staff wellness, student wellness, and family wellness. Join us on this #eduninja30 challenge to promote health and wellness throughout schools across the country.

Sincerely,

Jen Burdis

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