APPENDIX
ALTERNATIVE PHYSICAL EDUCATION PROGRAM MANUAL
The purpose of this manual is to assist parents, educators, administrators, professionals,
students, and other involved parties in the fitness component of the alternative physical education
program. All exercise culminated in this document are explained in words, illustrations, and/or a
link to youtube.com. It is the goal of the author to facilitate the research of those interested in the
field by compiling many links into one valuable resource.
FITNESS
1. Walking/jog:
a. Outside- walk/jog at your own pace for 30 minutes
b. Inside- walk/jog in place or use the jump rope routine without jumping
OR
Jump rope routine: (Repeat Routine 3x= 30 minutes)
If any jump is too difficult go to regular jump or try the jump without the rope
c. March in place swinging your arms- 1:00
d. Regular two feet jump- jump with feet together- :30
e. March in place swinging your arms- :30
f. Alternating feet- slight hop bringing your foot behind you/ running in place- :30
g. March in place swinging your arms- bring legs and arms- :30
h. Side to side Jump- legs stay together going from side to side- :30
i. Step side to side- wide step to right, feet together, wide step to left, feet
together(repeat)- :30
j. Forward and Back jump- feet together jumping forward and back- :30
k. March in a box shape- step to right, step to left, step back with right, step back with
left (repeat)- :30
l. High Knee jump- alternate feet bringing leg for a high knee- :30
m. Marching in place swinging your arms- :30
n. Single leg hop- jump on right leg for- :15
i. Jump on left leg for- :15
o. Jump and jacks jump- Jump with feet out and in just like a jump and jacks- :30
p. Side Steps- wide step to right, feet together, wide step to left, feet together(repeat):30
q. Scissors jump- jump right foot back with left foot front, jump left foot back with right
foot front(repeat)- :30
r. Repeat and go back to beginning (step a.)
2. Circuit Training Log # 1 15 reps/3 sets
a. Inclined Sit-ups- Find an incline bench. Sit on the bench with your knees bent. Lie
down so that your upper body is facing downhill. Raise yourself from the bench by
b.
c.
d.
e.
f.
g.
bending your waist and hips. Slowly lower yourself until the back of your shoulders
touch the incline board, and repeat.
Squats- It is very important that you keep your back straight when you do barbell
squats. Your back should remain in the same position throughout the entire
exercise. Look straight forward. I recommend you do the barbell squat in front of a
mirror. Looking forward will help you keep your back straight. Then squat down
slowly, inhale and keep looking straight forward. The down-motion should be
slightly slower than the up-motion. Stop when your thighs are parallel to the floor
and make sure you don't elevate your heels. If you can't move down without
elevating your heels, put 45lbs plates under your heels or use weightlifting shoes.
However, I recommend you also stretch your calf muscles. Then stand back up and
exhale.
Incline Bench Press- Lie down on an incline bench. Gripping the bar with a mediumwidth grip, lift the bar off the rack. Hold it straight over your head, keeping your
arms locked. This is the starting position for the exercise. Inhaling slowly, move the
bar down toward your upper chest. After a slight pause, push the bar back to the
starting position. Exhale. Arms should be locked. Squeeze your chest and hold for a
second before bringing the bar down again. Repeat the process for the desired
number of repetitions. Place bar back on rack when the exercise has been
completed.
Lat Pull-down- Place your knees under the provided pads. Position the pads so that
your thighs are not able to raise-up off the bench. Grasp the lat bar with a little
wider than shoulder width grip. This is the starting position. Begin exercise by pulling
the bar down to your upper chest. Focus on using your lats to pull the bar down and
not your arms. Slowly reverse movement back to starting position. This completes
one rep. Curl the weight up in a controlled fashion until the bar is under your chin.
Pause for a second and slowly lower the bar until your arms are fully extended in the
arms down position.
Standing Barbell Curls- Lift the barbell using an underhand grip. Position your hands
approximately hip width apart on the barbell. Stand straight and relax your
shoulders. Keep your arms on the side of your body, and maintain your elbow and
upper arm position. Curl the barbell up towards your chest slowly, counting to 3 to
maintain a steady and controlled movement. Make sure your elbows and upper
arms don't move from their original position. Pause at the top of the movement
when your biceps are fully flexed. Lower the barbell, again slowly counting to three,
to complete a standing barbell curl.
One Handed Overhead Dumbbell- Sit down on a bench with your back upright, feet
planted on the ground and a dumbbell in one hand. Raise the dumbbell straight
overhead so that your arm is fully extended and your elbow is almost locked. Your
palm should be facing inward. This is your starting position. Keep your arm close to
your head and inhale as you lower the dumbbell to the back of our head, keeping
your elbow pointing straight upward. Exhale as you slowly reverse the motion and
return to the starting position.
Extension- With elbows overhead, lower forearm behind upper arm by flexing
elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise
dumbbell overhead by extending elbows while hyper extending wrists. Return and
repeat.
h. One-Legged Calf Raises- Grasp dumbbell in one hand to side. Position toes and balls
of feet on calf block or a step with arches and heels extending off. Lift other leg to
rear by bending knee. Raise heel by extending ankle as high as possible. Lower heel
by bending ankle until calf is stretched. Repeat. Continue with opposite leg.
i. Reverse Wrist Curls- Sit and grasp bar with narrow to shoulder width overhand grip.
Rest forearms on thighs with wrists just beyond knees. Raise barbell by pointing
knuckles upward as high as possible. Return until knuckles are pointing downward
as far as possible.
2. Circuit Training Log #2
a. Bench Scissors- The leg scissor exercise is done from a lying on your back. You can
use a bench, exercise mat or other soft surface. Your legs should be extended and
hands positioned under your buttocks. Lift both legs slightly off the floor and,
keeping your knees straight, move your legs up and down in a scissor motion. One
leg rises as the other lowers. Repeat until you feel a burning sensation in your hips
and abs.
b. Step Lunges- Stand a couple feet behind a stair or step with your feet about 6 inches
apart from each other toes pointed forward. INHALE: Step forward onto step with
one leg and lower your body to 90 degrees at both knees. EXHALE: Push up and back
to the starting position and repeat with opposite leg to complete one rep.
c. Inclined Bench Press- Lie down on an incline bench. Gripping the bar with a average
width grip, lift the bar off the rack. Hold it straight over your head, keeping your
arms locked. This is the starting position for the exercise. Inhaling slowly, move the
bar down toward your upper chest. After a slight pause, push the bar back to the
starting position. Exhale. Arms should be locked. Squeeze your chest and hold for a
second before bringing the bar down again. Repeat the process for the desired
number of repetitions. Place bar back on rack when the exercise has been
completed.
d. One Arm Dumbbell Row- Kneel over side of bench by placing knee and hand of
supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp
dumbbell from floor. Pull dumbbell to up to side until it makes contact with ribs or
until upper arm is just beyond horizontal. Return until arm is extended and shoulder
is stretched downward. Repeat and continue with opposite arm.
e. Side Lateral Raises- Grasp dumbbells in front of thighs with elbows slightly bent.
Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until
elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower
and repeat.
f. Alternating Dumbbell Curls- Position two dumbbells to your sides, palms facing in,
arms straight. With elbows to sides, raise one dumbbell and rotate forearm until
forearm is vertical and palm faces shoulder. Lower to original position and repeat
with opposite arm. Continue to alternate between sides.
g. One Arm Dumbbell Kickback- Kneel over bench with arm supporting body. Grasp
dumbbell. Position upper arm parallel to floor. Extend arm until it is straight. Return
and repeat. Continue with opposite arm.
h. Two-Legged Calf Raises- Position toes and balls of feet on calf block with arches and
heels extending off. Place hand on support for balance. Raise heels by extending
ankles as high as possible. Lower heels by bending ankles until calves are stretched.
Repeat.
3. Core Work-Out
a. Push-ups- The starting position is facing down with weight distributed on the hands
and feet. The body is rigid and straight, and the hands are usually placed
approximately shoulder width apart (the plank position). Lower your body until your
chest nears the floor at the bottom of the movement, and then return up to the
starting position. This is one repetition. Remember to move in a nice fluid motion,
keeping the core muscle groups activated. Breathe out on the way down, and
breathe in as you come back up.
b. Sit-ups- Lie flat on your back in the floor, knees bent at right angles. Clasp your arms
across your chest. Curl up, raising your head and shoulders until your arms touch
your thighs. Lower your head, shoulders and pelvis back down to the floor. Repeat
until you have completed your set
c. Chin-ups- Stand on a chair or jump up to grasp the bar, with your hands positioned
shoulder-width apart and with an underhand grip. Start in the hang position below
the bar. Slowly raise your body until your chin reaches the bar level. Pause a
moment before slowly lowering yourself back to the starting position.
d. Dips- Position yourself between the chairs, supporting your weight on your hands
and with your feet out in front of you. Slowly lower yourself until your upper arms
are parallel to the seat of the chairs. Hold in lower position before pushing back up
until your arms are fully extended again.
e. Leg Lifts- Lie on back with right leg straight and left leg bent so foot is flat on the
ground. Relax head and neck on mat or ground. Arms should be placed to your side.
Lift right leg to the top of the left knee, keeping the right leg straight. Hold for 2
seconds and return to starting position. Complete number of repetitions and
alternate. Perform in a slow and smooth motion
f. Pull-ups- Grasp the bar with an overhand grip and begin from a dead hang. Pull up
towards the bar by bending at the arms and clear it with your chin. Pause at the top
of the exercise and then lower back down under control. Return to starting
position and repeat.
4. Abdominals Workout Schedule #1
a. Floor crunch- Hands on the side of the head, keep the eyes fixed at one point on the
ceiling, then lifting the shoulders off the floor but leaving the back on the floor.
Breathe out on the way up and hold at the top position for a count of 2.
b. Horizontal Leg Raise- Lie on your back, with your hands at your side or just under
your buttocks. Keeping your knees slightly bent, lift your legs straight in the air.
Keep your back flat against the floor throughout the movement, especially as you
lower your legs. Keep tension on your abs by not lowering all the way to the floor.
c. Hover (Plank) - Lie face down on mat resting on the forearms, palms flat on the
floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your
back flat, in a straight line from head to heels. Tilt your pelvis and contract your
abdominals to prevent your rear end from sticking up in the air or sagging in the
middle. Hold for 20 to 60 seconds for each.
4. Abdominals Workout Schedule #2
a. Floor Reach- Lay on the floor with both feet together straight in the air. Lift your
shoulders and neck as if you are doing a regular crunch, however reach both of your
hands to try to touch your toes. Lower your head to just above the floor/mat under
you.
b. Abdominal Air Bike- Lie face up on the floor and place your fingers behind your
head. Bring the knees in towards the chest and lift the shoulder blades off the
ground without pulling on the neck. Straight the left leg out to about a 45-degree
angle while simultaneously turning the upper body to the right, bringing the left
elbow towards the right knee. Switch sides, bringing the right elbow towards the
left knee.
c. Side Hover- Begin the side plank raise by rising up into the side plank position. Lift
your hips off the floor until you have created a straight line with your body. Slowly
lower your hips without allowing them to touch the ground and then rise back up
and repeat for 12 to 15 repetitions. After completing one set, perform the
movement on the opposite side. Complete three sets on each side. Hold a dumbbell
on your hip during the exercise for an added challenge.
4. Abdominals Workout Schedule #3
d. Floor crunch- Hands on the side of the head, keep the eyes fixed at one point on the
ceiling, then lifting the shoulders off the floor but leaving the back on the floor.
Breathe out on the way up and hold at the top position for a count of 2.
d. Floor Reach- Lay on the floor with both feet together straight in the air. Lift your
shoulders and neck as if you are doing a regular crunch, however reach both of your
hands to try to touch your toes. Lower your head to just above the floor/mat under
you.
a. Advanced Hover- Regular hover position for 1 min. Extend right leg out straight for
30 seconds. Extend left leg out straight for 30 seconds. Extend right arm out
straight for 30 seconds. Extend left arm out straight for 30 seconds