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June PT Sleep, Creativity, and This Month’s Workouts

Importance of sleeping is your body’s way of recharging your batteries. This is why rest is so important. Without sleep, you would get sicker easier, you will gain wait faster, you forget things faster, it is harder to think, and many more.

Pros and Cons of sleeping Pros ✈Ready for the next thing Cons ✈Takes time ✈Can help get over sicknesses ✈Helps you perform at your best ✈Can oversleep Wing Shield Optional

Pros in depth After a good night’s sleep you will be better prepared for the next day and the challenges that you will face. Sleeping is a great way to cope with illnesses. After a good night's sleep you will be able to perform at you best if you do the other things necessary. eg. , drinking water, eating good foods, etc.

Cons in depth Sleeping at night will take a long time. However, this is time well spent. It is better to be rested during the day and be productive, than to be tired all day and do a little in the night. You can also sleep for too long. This is worse than sleeping to little. The suggested amount of sleep according to the sleep foundation for teenages is 8 -10 hours.

Why a Creative outlet matters • a lethargic lifestyle is easier than ever in lockdown • talked already on staying physically active, but staying mentally active is equally important

Why a Creative outlet matters • many of us have plenty of time available outside of the minimum required productivity each day • i. e. work, school • critical to fill these hours with more than just entertainment • reading is a viable option, but the mind needs a more tangible sense of learning to be truly creative • reading or streaming entertainment are not inherently bad • but these activities alone should not fill free hours.

Why a Creative outlet matters • therefore, find a skill to learn, or passion to pursue • for example: learning a new instrument, gardening, cooking, crocheting could all be creative uses of your time • activities such as these should be included in a complete day • promotes prime mental health and achievement

Workouts As stated many times before working out is very important, because of this the PT Staff have put together some workouts for you to do.

Workout #1* 14 min upper body workout with some cardio 1 min jog in place 30 sec toe touches Repeat last two exercises 1 min plank 30 sec push ups Repeat last two exercises 1 min mountain climbers 30 sec burpees Repeat last two exercises 1 min sit ups 30 sec tricep dips Repeat last two exercises 30 sec crossbody arm pull x 2** 30 sec sitting hamstring stretch x 2 *if you do not know what a workout is, look it up before starting. This is a timed workout you can take short breaks before each set **switch after 30 sec

Workout #2 * 15 min cardio 1 min jumping jacks 30 sec arm rotations Repeat last two exercises 1 min mountain climbers 30 sec jumping rope ( can be substituted for jumping) Repeat last two exercises 1 min rocket lunges 30 sec squat jumps Repeat last two exercises 1 min speed skaters 30 sec burpees Repeat last to exercises 1 min lunges 30 sec overhead arm pull x 2** 30 sec sitting hamstring stretch x 2** *if you do not know what a workout is, look it up before starting. This is a timed workout you can take short breaks before each set **switch after 30 sec

Workout #3 Pull Ups - till muscle failure Side lunges - 20 Stretch - side twists and bend Jump rope - 35 consecutive skips Overhead tricep extension (using any available object of desired weight) - 20 Bodyweight hamstring curls (lay in a bridge position and slide feet away from and towards torso) - 20 Stretch - hurdle stretch and toe touch A-skip (high knees while jumping with plant foot)- 25 each side ~all cardio can be with brief runs/jogs outside (if applicable) ~Repeat as many times as desired, rep numbers and count times may vary depending on skill level

Workout #4 Chin ups - till muscle failure Delt flys (using any available objects of desired weight) - 15 Stretch - arm pulls (overhead and cross-body) Run - 1 flight of stairs, 3 x* Bicep curl (using any available objects of desired weight) - 15 each Alternating leg lunges - 20 total Russian twists - 40 total Stretch - deep lung (quad, groin, hamstring) ~all cardio can be with brief runs/jogs outside (if applicable) ~Repeat as many times as desired, rep numbers and count times may vary depending on skill level *if stairs are unavailable, then substitute for mountain climbers (30)

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