jailbreak

1. Jailbreak
Your well-being
fitness challenge

2. How does it
work??
Each rep of an exercise is worth 1 mile... unless it's
a Burpee, you can have 10 miles for a Burpee.
You have 60 seconds to complete as many
repetitions of each exercise as you can.After you
have completed your 60 seconds work you have 60
seconds of rest to make note of your total, grab a
drink and read the technique for the next exercise
We have locked down for a while
now.
If how much exercise you completed
determined how many miles you
could travel, how far away from
Brentwood can you get?

3. How far do you
want to go?
200 miles
300 miles
400 miles
500 miles
600 miles
700 miles
Pick adestinationand
thentry togetthereby
achievingthecorrect
amountofmiles

4. Exercises Amount of miles travelled
Sit ups
Jumping Jacks
Tricep Dips
Bicycle Crunches
Squats
Plank Shoulder Taps
Burpees (1 = 5 miles)
Flutter Kicks
Tuck Jumps (1= 2 miles)
Push ups
Lunges
Mountain Climbers
Russian Twists
Skaters
Plank (seconds = miles
What are the
exercises?

5. Warm up

6. Sit ups
-Lieflatonyourbackwith
yourkneesbentat90
degreesandfeetflatonthe
floor
-Placeyourhandsbyyour
headlikethevideoshows
-Engageyourcoreandlift
yourupperbodytowards
yourkneesandreturntothe
startingposition.
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REST
1 sit up = 1 mile

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WORK
Sit ups
-Lieflatonyourbackwith
yourkneesbentat90
degreesandfeetflatonthe
floor
-Placeyourhandsbyyour
headlikethevideoshows
-Engageyourcoreandlift
yourupperbodytowards
yourkneesandreturntothe
startingposition.
1 sit up = 1 mile

8. Jumping Jacks
• Feettogether,armsby
yourside
• Jumpandlandwithyour
legsovershoulderwidth
apart
• Asyoujumpbringyour
armsupandhaveyour
handsmeetaboveyour
head
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REST
1 jumping jack = 1 mile

9. Jumping Jacks
• Feettogether,armsby
yourside
• Jumpandlandwithyour
legsovershoulderwidth
apart
• Asyoujumpbringyour
armsupandhaveyour
handsmeetaboveyour
head
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WORK
1 jumping jack = 1 mile

10. Tricep dips
-Placeyourhandsonachair
withyourfingersfacing
forwards
-Straightenyourlegsso
onlyyourheelsaretouching
thefloor
-Bendelbowsandyour
lowerbodytothefloor
-Pushbackupsoelbows
arestraight
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REST
1 tricep dip = 1 mile

11. Tricep dips
-Placeyourhandsonachair
withyourfingersfacing
forwards
-Straightenyourlegsso
onlyyourheelsaretouching
thefloor
-Bendelbowsandyour
lowerbodytothefloor
-Pushbackupsoelbows
arestraight
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WORK
1 tricep dip = 1 mile

12. Bicycle
Crunches
-Lieflatonyourbackthen
raiseyourshoulderblades
offthefloorwithyourhands
gentlybehindyourhead
andyourfeetliftedoffthe
floor
-Bringonekneetowards
yourchestwhilst
straighteningtheotherleg
-Rotateyourtorsosoyour
elbowtouchestheopposite
kneeasitcomesup
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REST
Each time your elbow touches your
knee = 1 mile

13. Bicycle
Crunches
-Lieflatonyourbackthen
raiseyourshoulderblades
offthefloorwithyourhands
gentlybehindyourhead
andyourfeetliftedoffthe
floor
-Bringonekneetowards
yourchestwhilst
straighteningtheotherleg
-Rotateyourtorsosoyour
elbowtouchestheopposite
kneeasitcomesup
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01 :
WORK
Each time your elbow touches your
knee = 1 mile

14. Squats
-Standshoulderwidthapart
-Pushyourhipsback
-Starttoloweryourselfas
thoughyouaresittingona
chair
-Keepyourheadfacing
forwardandstayupright
-Drivethroughyourheels
andstandbackupand
repeat
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REST
1 squat = 1 mile

15. Squats
-Standshoulderwidthapart
-Pushyourhipsback
-Starttoloweryourselfas
thoughyouaresittingona
chair
-Keepyourheadfacing
forwardandstayupright
-Drivethroughyourheels
andstandbackupand
repeat
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WORK
1 squat = 1 mile

16. Plank Shoulder
Taps
-Startinaplankposition,
wristsunderneathyour
shoulders,feethipwidth
apart
-Touchyourleftshoulder
withyourrighthandand
returntoplankposition
-Touchyourrightshoulder
withyourlefthandand
returntoplankposition
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REST
1 tap = 1 mile

17. Plank Shoulder
Taps
-Startinaplankposition,
wristsunderneathyour
shoulders,feethipwidth
apart
-Touchyourleftshoulder
withyourrighthandand
returntoplankposition
-Touchyourrightshoulder
withyourlefthandand
returntoplankposition
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WORK
1 tap = 1 mile

18. Burpees
-Squatdowntothefloor
andkickyourfeetback
-Bringyourchesttothe
floor
-Returntoasquatposition
-Jumpverticallyupand
repeat
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REST
1 burpee = 5 miles

19. Burpees
-Squatdowntothefloor
andkickyourfeetback
-Bringyourchesttothe
floor
-Returntoasquatposition
-Jumpverticallyupand
repeat
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WORK
1 burpee = 5 miles

20. Flutter Kicks
-Lieflatonyourback
-Bringyourshoulderblades
forwardandraiseyourfeet
offofthefloor
-Liftonelegandthenthe
otherinafluttermotion,as
ifyouwereswimming
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REST
2 flutter kicks (both legs once) = 1 mile

21. Flutter Kicks
-Lieflatonyourback
-Bringyourshoulderblades
forwardandraiseyourfeet
offofthefloor
-Liftonelegandthenthe
otherinafluttermotion,as
ifyouwereswimming
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WORK
2 flutter kicks (both legs once) = 1 mile

22. TuckJumps
-Standwithyourfeet
shoulderwidthapart
-Swingyourarmsbackto
usethemtogainheightin
yourjump
-Bringyourarmsforward
andupasyoujump
-Bringyourkneesupto
yourchestandbackdown
toland
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REST
1 tuck jump = 2 miles

23. TuckJumps
-Standwithyourfeet
shoulderwidthapart
-Swingyourarmsbackto
usethemtogainheightin
yourjump
-Bringyourarmsforward
andupasyoujump
-Bringyourkneesupto
yourchestandbackdown
toland
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01 :
WORK
1 tuck jump = 2 miles

24. PushUps
-Keepyourheadfacing
forwards
-Keepastraightback
-Bendyourelbowsand
lowerchesttowardsthe
floor
-Pushbackuptothe
startingposition
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REST
1 push up = 1 mile

25. PushUps
-Keepyourheadfacing
forwards
-Keepastraightback
-Bendyourelbowsand
lowerchesttowardsthe
floor
-Pushbackuptothe
startingposition
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WORK
1 push up = 1 mile

26. Lunges
-Standshoulderwidthapart
-Stepforwardwithoneleg
-Bendyourbackleg
90degrees
-Keepyourbackstraight
-Keepyourshouldersback
-Keepyourhead
facingforwards
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REST
1 lunge = 1 mile

27. Lunges
• Standshoulderwidth
apart
• Stepforwardwithone
leg
• Bendyourbackleg
90degrees
• Keepyourbackstraight
• Keepyourshoulders
back
• Keepyourhead
facingforwards
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WORK
1 lunge = 1 mile

28. Mountain
Climbers
-Begininapressupposition
keepingastraightbackatall
times
-Driveyourkneetoyour
chest(onelegatatime)
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REST
Each knee to chest = 1 mile

29. Mountain
Climbers
-Begininapressupposition
keepingastraightbackatall
times
-Driveyourkneetoyour
chest(onelegatatime)
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WORK
Each knee to chest = 1 mile

30. RussianTwists
-Sitdownonthefloorand
bendyourknees.
-Leanbackslightlysoyour
bodyisata45degreeangle
-Raiseyourlegsslightlyup
fromthefloor
-Linkyourhandstogether
infrontfirst,thenrotate
yourarmsallthewayover
toonesideandrepeatto
theotherside
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REST
Each tap on the floor = 1 mile

31. RussianTwists
-Sitdownonthefloorand
bendyourknees.
-Leanbackslightlysoyour
bodyisata45degreeangle
-Raiseyourlegsslightlyup
fromthefloor
-Linkyourhandstogether
infrontfirst,thenrotate
yourarmsallthewayover
toonesideandrepeatto
theotherside
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WORK
Each tap on the floor = 1 mile

32. Skaters
-Startwithyoufeet
shoulderwidthapart,bring
onelegbehindthe
supportinglegatanangle
-Pushoffofyourleg
shiftingyourweight
sidewaysontoyourother
leg
-Youroriginalsupporting
legwillthenbebehindthe
legyouhavelandedon
-Useyourarmstohelpget
intoarhythm
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REST
Each jump = 1 mile

33. Skaters
-Startwithyoufeet
shoulderwidthapart,bring
onelegbehindthe
supportinglegatanangle
-Pushoffofyourleg
shiftingyourweight
sidewaysontoyourother
leg
-Youroriginalsupporting
legwillthenbebehindthe
legyouhavelandedon
-Useyourarmstohelpget
intoarhythm
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WORK
Each jump = 1 mile

34. Plank
-Layonyourfrontandplace
yourforearmsandpalms
flatonthefloor
-Liftyourchest,stomach
andlegsoffthefloorand
maintainyourbalanceon
yourforearmsandtoes
-Keepastraight,flatback
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
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31
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45
46
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48
49
50
51
52
53
54
55
56
57
58
59
00 00
01 :
REST
Each second held = 1 mile

35. Plank
-Layonyourfrontandplace
yourforearmsandpalms
flatonthefloor
-Liftyourchest,stomach
andlegsoffthefloorand
maintainyourbalanceon
yourforearmsandtoes
-Keepastraight,flatback
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
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17
18
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30
31
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36
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43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
00 00
01 :
WORK
Each second held = 1 mile

36. Cool down

37. Calculate your
miles
 Check where you could have gotten to on the next slide
 Submit your total milage onto the Assignment on yourYear group
PETEAM

38. How far did
you go?
200 miles
300 miles
400 miles
500 miles
600 miles
700 miles
Didyouget to
whereyou wanted
togo?