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.
- 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.
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 |
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| Circuit 5 | Circuit 6 | Circuit 7 | |
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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.
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: 11/30/2023 11:45AM