Victoria East High School

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Lady Titan Track

 
 
UIL UPDATE
UIL has suspended all sanctioned activities due to the outbreak of COVID-19 in Texas.  All contests, practices, rehearsals, and workouts will remain suspended until further notice.
 
 
I will continue to send workouts that you can do on your own to help keep you in shape!
Workouts will also be set up in Microsoft Teams and on this website.  Please let me know if you have any questions.
 
Remind:  2020 Track: @dah4gk
 
 
 
 
WORK-OUT IDEAS 
Do Not Repeat a Work-out more than twice in 1 week!

 

ONLINE WORKOUTS:

Healthplex – Facebook 

**You should be able to access the videos throughout the week.  

Planet Fitness - Facebook

30/20/10:

30 Jumping Jacks, 20 Squats, 10 Push-ups – 30 Second Rest

30 Mountain Climbers, 20 Lunges, 10 Push-ups – 30 Second Rest

30 Pulsing squats, 20 Burpees, 10 Push-ups – 30 Second Rest

30 Bicycle Crunches, 20 Cross Jacks, 10 Push-ups – 30 Second Rest

Repeat 4 Times

 

5-4-3-2-1 Workout:

 

5 Minutes:

1 min. Jumping Jacks

1 min high knees

1 min. butt kicks

1 min. power jacks

1min. high knees

4 Minutes:

1 min. Squats

1 min. Wall sit

1 min. Jump

1min. Wall sit

3 Minutes:

1 min. Dips

1 min. Push-ups

1 min Push ups plank

2 Minutes:

1 min. Walking Lunges

1 min. Jumping Lunges

1 Minute:

1 min. Plank

 

Repeat 2-3 Times

 

 

She’s Got Legs Workout:

 

100 Squats

90 Walking Lunges

80 Mountain Climbers

70 Sumo Squats

60 Calf Raises

50 Glute Bridge Raises

40 Curtsy Lunges

30 Bench Step ups

20 Squat Jumps

10 Burpees

 

Repeat 2-3 Times (if you can walk)

 

Body Weight Circuit

30 jumping jack, 5 push-ups, 25 high knees, 7 burpees, 10 crunches, 7 squats, 5 push-ups, 10 crunches, 5 push-ups, 7 squats, 30 jumping jacks, 15 squat jumps, 5 push-ups, 25 high knees.

 

Fat Amy:

50 air squats, 10 burpees, 40 situps,10 burpees, 30 lunges, 10 burpees, 20 push-ups, 10 burpees, 10m bear crawls, 10 burpees, 20 push-ups, 10 burpees, 30 lunges, 10 burpees, 40 sit ups, 10 burpees, 50 air squats

 

Back pack Workout: Fill a back pack with books or anything you can find

1. Back pack squats 4x10

2. Back pack good mornings 4x10 – wear it on your back

3. Back pack push-ups – 3 sets to failure

4. Back pack bent over rows 4x20 – Row it to your belly, pull the backpack up

5. Back pack overhead press 3x15

6. Back pack squat jumps 5x3 – hold back pack between legs and jump

7. Arm Curls – Curl the back pack 5x20

8. Back pack Overhead Triceps-Extension – 5x20

 

Tabata Workout: 3 rounds (45 sec work, 15 sec rest)

Squat jumps, push-ups, alternating V-ups, lunges, dips, sit-ups, burpees, plank, mountain climbers

 

Cross-fit Workout: Repeat 5 times

20 squat jumps

Run 200m

20 push-ups

Run 200m

20 Burpees

Run 200m

20 Dips

Run 200m

Repeat

 

Recovery Day: 20 to 30 minutes – Stretch after

Run, swim, elliptical, or bicycle

 

Track/neighborhood sprint workout: Warm-up / agilities for 5 to 10min

1. Sprint 35sec / walk 35 sec

2. Sprint 15sec/ walk 30 sec

3. Sprint 15 sec/ Walk 30 sec

1 Minute Break

4. Sprint 15 sec/Walk 30 sec

5. Sprint 35 sec/ Walk 30 sec

6. Sprint 15 sec / Walk 30 sec

1 Minute Break

7. Sprint 15 sec/ Walk 30 sec

8. Sprint 35 sec / Walk 30 sec

9. Sprint 65 sec/ walk 60

1 minute Break

 

Repeat 2 to 3 times

400m/Squat Workout

Run 400m (2-2:30 if no track/measurements)

10 squats

400

20 Squats

400

30 Squats

400

40 Squats

400

30 Squats

400

20 Squats

400

10 Squats

400

Total: 2 mile + 160 Squats

 

50m Sprints

Sprint 50m (30sec if no measurements)

Rest 30 sec

Complete 20

Rest 3 minutes

Repeat 2-3x

 

 

Sprint/Jog Mile

Spring 30 seconds/Jog 1min

Repeat for 1 or 2 miles

 
 
 
 
2019 Track Season
 2018 Track Season
o Students are able to access their Remote learning classes at any time of the day. The sample schedule sent in the mail was just recommended how to plan out your day. You do not have to appear at a certain class at a certain time, but check in with each class, each day for daily learning opportunity.
• If a teacher has a live required session, then that video will be recorded and saved for you to view at a later time. If it is optional tutorial live chat, the teacher does not have to record it.
o Teacher office hours will be 9-11 and 1-3. If you need help in a class, your teacher will be available during these office hours.
o If you need help outside of these office hours, you should message your teacher via Teams or email with your problem/question. They will reply the next school day.
o Each core subject class (Math, English, Science, Social Studies) will provide a 30-minute learning opportunity each day, Monday – Friday.
o All other subjects will provide a 20-minute learning opportunity each day, Monday – Friday.
o Only 1 assignment will be graded per week in each class, in the formative grade category.
• If you need to speak to a counselor/assistant principal:
A-Fl- williams@visd.net; moeller@visd.net
Fo-K kaceytupa@visd.net; abrameit@visd.net
L-Ra price@visd.net; schubert@visd.net
Ro-Z groenhuyzen@visd.net; creager@visd.net
Principal gabrysch@visd.net
Testing glaeske@visd.net