Optional Home Workout – 15 Minutes + Math for Shepherds Daycare Congregants and Teachers
Staying active is essential for both mind and body, especially in a role that keeps you so focused on others. Here’s an expanded workout you can do from the comfort of your own space, adjusted for a full 15-minute routine:
Jumping Jacks – Start with 2 minutes of jumping jacks to get your heart rate up and your blood flowing. Keep your movements controlled and steady for maximum benefit.
Pushups – Perform 3 sets of 10 pushups. If you need to modify, try doing them on your knees or against a wall for less intensity. This will build strength in your upper body and arms.
Crunches – Strengthen your core with 3 sets of 15 crunches. Make sure to engage your abdominal muscles and avoid straining your neck.
Bodyweight Squats – Complete 3 sets of 12 squats to activate your legs and glutes. Keep your knees aligned with your toes and your back straight as you lower yourself.
Running in Place – Jog in place for 2 minutes, focusing on lifting your knees high and swinging your arms actively to engage your whole body.
Plank Hold – Hold a plank position for 30 seconds to a minute to work your core, shoulders, and back. Maintain a straight line from head to toe for proper form.
Lunges – Perform 10 lunges on each leg, stepping forward and lowering until both knees are bent at approximately 90 degrees. This will target your legs, glutes, and balance.
Cool Down Stretch – Finish with a 2-minute total-body stretch. Reach overhead, touch your toes, and include side bends to release tension and improve flexibility.
Take a 1-minute break at any point if you need it. Repeat this routine up to two times for a refreshing, energizing workout that leaves you ready to tackle your day!
MATH
A soccer field is 100 meters long and 60 meters wide. What is the area of the field?
A basketball player makes 60% of his free throws. If he attempts 50 shots during a season, how many does he make?
A tennis ball travels 24 meters per second. How long will it take for the ball to travel 72 meters?
A football team scores 7 points for a touchdown. If they score 4 touchdowns in a game, how many points do they earn?
A runner completes 1 lap around a 400-meter track in 78 seconds. How many laps will they complete in 30 minutes?
A hockey puck weighs 170 grams, and a team uses 12 pucks in a practice. What is the total weight of the pucks in kilograms?
If a baseball batter swings at pitches 45% of the time and sees 120 pitches in a game, how many times does he swing?
A golf course has 18 holes. If the par for each hole is 4 strokes, what is the total par for the course?
A marathon is 26.2 miles long. A runner averages 6.5 miles per hour. How long will it take them to finish?
A swim team relay covers 1,000 meters. Each swimmer completes an equal share of the relay. How far does each of the 4 swimmers swim?
A basketball jersey costs $45. A team buys 12 jerseys. What is the total cost?
A soccer league plays 10 matches in a season. Each match is 90 minutes long. How many total minutes are played?
A high-jump record is 2.45 meters. If a jumper clears 2.4 meters, how short are they of the record?
A football field is 120 yards in total length, including the end zones. If the playing area is 100 yards, how long is each end zone?
A cyclist rides 25 kilometers in 1 hour. At this pace, how far will they ride in 3.5 hours?
A player runs a total of 8 kilometers during a soccer match. If they sprint 60% of the time, how many kilometers do they sprint?
A volleyball net is 2.24 meters tall. If a player jumps 0.6 meters off the ground, how high above the net do they need to reach?
A bowling game consists of 10 frames. If a player scores an average of 15 points per frame, what is their final score?
A referee blows a whistle every 10 minutes during a 90-minute match. How many times does the whistle blow?
A tennis court is 11 meters wide. If a roll of tape covers 25 meters, how many full lines can the tape cover?
A basketball shot is worth 2 points, and a team scores 40 shots in a game. How many points is this?
A swimmer completes 50 laps in 2 hours. What is the average time per lap?
A baseball team plays 162 games in a season. If they win 95 games, what percentage of games do they win?
A tennis match lasts 3 sets, each 40 minutes long. If there is a 15-minute break, what is the total match time?
A football earns 3 points for a field goal, 1 point for a PAT, and 7 points for a touchdown. If a team scores 4 field goals, 3 PATs, and 2 touchdowns, what is their total score?
A runner burns 12 calories per minute. How many calories do they burn in a 45-minute run?
An arena has 15,000 seats. If 80% are sold for a game, how many tickets are sold?
A coach spends 40% of practice on dribbling drills and 60% on shooting drills. If practice is 2 hours, how much time is spent on each activity?
A cyclist averages 20 kilometers per hour in a race. If the race is 90 kilometers long, how long does it take to complete?
A swimmer swims 200 meters in 2.5 minutes. What is their average speed in meters per second?