Staying Active at Home

Falcon Land

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

  1. SPIN: To advance forward on the game board, Spin the Wheel and see what color you get!
  2. 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!
  3. 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)

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.

  • 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
  • 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 
  • 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
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
  • 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)

References and Resources for You to Use 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.



ACE (American Council on Exercise) Fitness

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

Updated: 11/30/2023 11:45AM