Staying Active at Home

Falcon Land

Object: MOVE your way through FalconLand and reach the SRC Fitness Castle by March 31. Playing is fun, easy & a great way to dedicate time to your well-being.

SPIN: To advance forward on the game board, Spin the Wheel and see what color you get!
MOVE Keep track of your position as you move along the board. Options include: downloading the PDF and using the check boxes, printing and marking off squares as you go, or keeping track in the easiest form for you. Complete the workout or activity associated with each move - some colors have multiple options, so pick your favorite one!
REPEAT! Play daily or a few times a week. Move your way through FalconLand by March 31 and receive a free fitness and wellness journal! Once you reach your destination, Complete the Falcon Land Form.

Falcon Land Boardgame Download (PDF)

Click Here to View Workout Options for Falcon Land

Red - AMRAP (As Many Rounds As Possible)

AMRAP Guidelines

After completing a 5-10 minute wam-up, select a circuit and complete "as many rods as possible" in 5 minutes

Beginner: Select 1 - 2 circuits (5 - 10 minute workout)
Moderate: Select 2 - 3 circuits (10 - 15 minute workout)
Advanced Select 4 or more circuits (20+ minute workout)

Circuit 1	Circuit 2	Circuit 3	Circuit 4
10 Push-ups 15 Body weight squats 20 Russian twists (10 taps on each side)	10 Burpees 20 Lunges (10 on each leg) 12 V-ups	10 Squat jumps 20 Jumping Jacks 30 High knees 40 second plank	20 Bicycle crunches (10 on each side) 20 second side plank on each side 20 second flutter kicks
Circuit 5	Circuit 6	Circuit 7
10 T push-ups 20 Lateral Lunges (10 each side) 30 cross body punches	5 Inchworms 10 Tricep push-ups 20 Reverse Lunge with kick (10 each side)	10 Supermans 20 mountain climbers 30 second wall sit Knee jog in place

Pick one option to complete or pick a few to create your own full body AMRAP to complete!
Use your personal fitness level & the suggested guidelines above to decide the total time to complete your AMRAP workout.

Green - Buddy Movement Break

Walk & Talk! Call a family member or friend, and catch up while taking a movement break
Complete a virtual POPSUGAR workout
Go to a Group X class with a friend
Go to the SRC with a friend or try one of these Partner Workouts

Pink - Get Outside

Go for a walk or jog outside, or visit a local park such as Simpson Garden Park, Wintergarden or Slippery Elm Trail
Go for a bike ride
Play an outdoor sport

Yellow - Relax and Reset

Participate in a yoga class
Try a free Move For Your Mood Session, offered weekly in Eppler South Gym
Make time to Meditate. Try a free Meditate & Relax session at the Student Recreation Center, Studio B.
Offered weekly on Mondays at 4:15 PM and Wednesdays at 7:30 PM.
Listen to music and stretch
Journal

Purple - Strength Circuit

Upper Body (x2/3)	Lower Body (x2/3)	Full Body (x2/3)
Arm Circles 60 seconds	High Knees 60 seconds	Squat Jacks 30 seconds
Sit-ups 30 seconds	Squats 30 seconds	Jumping Jacks 30 seconds
Push-ups 30 seconds	Hip Bridges 60 seconds	Mountain Climbers 30
Tricep Dips 30 seconds	Lunges 30 seconds	Shoulder Taps 30 seconds
Plank 30 seconds	Donkey Kicks 30 seconds each side	Bird Dogs 30 seconds

Blue - Have Some Fun!

Move in a way that brings you joy!
At the SRC, go for a swim, play basketball, badminton, pickleball, or another sport you enjoy
Put on your favorite music & have a dance party
Complete a virtual Falcon Fitness workout (Check out @BGSURecWell on IG for saved workout videos)

We have compiled the following list of resources to help you stay active at home.

Strength, Cardio & More…

Les Mills on Demand – A streaming site with free access to over 100 workouts across 10 categories including something for the whole family. Free content will be available for at least two months, and may be extended.
FitnessBlender - Features over 600 full length at home workouts. Quick, simple, and to the point.
POPSUGAR Fitness - Fun, fresh, and upbeat at home workouts.
Sarah's Day - Quick workouts aimed at sweating hard and burning fat. Generally around 15 minutes.
YMCA 360 – Bootcamp, yoga, barre and classes for active older adults.
Peleton App - Free for 90 days. A mix of running, strength, toning, cycling, yoga, meditation and outdoor workouts.

Yoga/Pilates

Down Dog Yoga – Practice yoga from your living room! Down Dog is making all of their apps – Down Dog, Yoga for Beginners, HIIT, Barre, and 7 Minute Workout – completely free until April 1st.
Blogilates - Full length pilates inspired workouts you can follow along at home.
Morgan Tyler - Yoga flows designed to elevate your mood!
Yoga with Adriene - a great beginners series | Specific video on yoga for stress and anxiety

Running

Runner's World - Maybe now is the time to train for that 5/10K?
Hal Higdon Running Plans - Alternative running plans from professional running coach, Hal Higdon.

ACE (American Council on Exercise) Fitness

American College of Sports Medicine - Staying Physically Active During the COVID-19 Pandemic

Updated: 02/16/2022 04:16PM

Staying Active at Home

Falcon Land

Falcon Fitness