March Fitness Calendar

   All, tomorrow we start the month of March and we have a special fitness challenge for all BIS families! See details below, get fitter, get stronger and get some points for your School Team (Green, White, Blue). 

  Here's the file to print and record your  progress... ​

 BIS Fitness Calendar March 2017

​

BIS Fitness Calendar - March 2017

This month we are going to do the Squat Challenge. Everybody in your family can do it. More participants means more points for your team!

What are Squats?

Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and glutes. You can do squats anywhere as you are only using your own body weight. Squats can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do.

How to do a squat?

Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at a spot on the wall. As you squat down, focus on keeping your knees in line with your toes.

How can I do it and get points for my team?

1. First you have to choose your level, Beginner, Intermediate or Advanced - see back page.

2. So day one (March 1st) you will do your workout and write your name next to your number (12, 25 or 50 - see back page), the same thing for your brothers, sisters, parents, relatives. For every workout you do, you will write your name next to that box (on the back of this page).

3.  For the month of March you and your family will do as many of the workouts as possible, At the end of the month bring this paper back to Coach Coite'  so she can add up all the points to your team.

Team Color  (White, Green, Blue) _______________________________

Names of participants (all family members welcome to participate!).

___________________________

___________________________

___________________________

___________________________

___________________________

___________________________

___________________________



30 Day Squat Challenge - March 2017 - BIS Eagles
	Beginner	Intermediate	Advanced
Day 1	12	25	50
Day 2	13	27	55
Day 3	15	30	60
Day 4	REST                                               REST                                             REST
Day 5	17	35	70
Day 6	18	37	75
Day 7	20	40	80
Day 8	REST                                               REST                                             REST
Day 9	25	50	100
Day 10	26	52	105
Day 11	27	55	110
Day 12	REST                                               REST                                             REST
Day 13	32	65	130
Day 14	33	67	135
Day 15	35	70	140
Day 16	REST                                               REST                                             REST
Day 17	37	75	150
Day 18	38	77	155
Day 19	40	80	160
Day 20	REST                                               REST                                             REST
Day 21	45	90	180
Day 22	46	92	185
Day 23	47	95	190
Day 24	REST                                               REST                                             REST
Day 25	55	110	220
Day 26	56	112	225
Day 27	57	115	230
Day 28	REST                                               REST                                             REST
Day 29	60	120	240
Day 30	62	125	250

............................

João Paulo Batista

Brasilia International School - www.biseagles.com 

Math, PE, Athletics - www.coachbatista.blogspot.com

Love people, Love God.