Thank you for coming to our 3rd practice on Saturday.
Here's your chance to earn more points by doing some homework.
Be sure to warm up before exercising.
We'll have 2 part home work for this week since you have 2 weeks to do it.
Part 1: Cardio
Can you run/jog for 3 minutes?
Bronze: 4 mph
Silver: 5 mph
Gold: 6 mph
Platinum: 7 mph
Anything equivalent is also fine.
Part 2: General Fitness
You do not have to do all at one time but recommended.
Levels are there to motivate you. You know your body the best. Pick the one that will challenge your body.
Let’s do…Push-Up, Sit-Up, Squat, and Jumping Jacks (Ex: Bronze Level will be 20 + 20 + 20 + 20 = 80 total)
Bronze Level: 20 each
Silver Level: 30 each
Gold Level: 40 each
Platinum Level: 50 each
You can substitute the above exercises with set of Burpees then you do not have to do 4 separate exercises. (Ex: Bronze Level will be 20 Burpees) Anything equivalent is also fine.
After you complete one of the levels then you can either send me an email, post to our blog at http://apcadragons.blogspot.com/ or post to APCA Dragons Facebook by 5/29 Friday 6pm PT.
If you are receiving this email but should not or do not want to continue receiving then let me know.
APCA Dragon Boat Team
Asian Pacific Islanders for Professional and Community Advancement
Southern California Chapter