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Orioles Health & Fitness Challenge

Health & Fitness Challenge

Middle schoolers in Sarasota County are once again hitting the gym this school year to learn about healthy lifestyles through the Orioles Health & Fitness Challenge. Launched in 2016, the partnership with Sarasota County Schools teaches students about the importance of physical fitness, healthy eating, and tobacco-free living.

During the five-week Challenge, more than 4,500 students in grades six through eight participate in a variety of health and fitness activities led by Sarasota County Physical Education teachers.

Now in its sixth year, the Challenge curriculum continues to be enhanced to emphasize tobacco-free living and better nutrition. The program also was expanded in 2017 to include Oak Park School, where faculty adapted the curriculum for students with special needs.

Weekly Workout Breakdown

Workouts for the 2021 Health and Fitness Challenge are provided by Kyle Ferrell at Absolute Strength.

Kyle has over 10 years of experience as a collegiate strength and conditioning coach, coaching at the division 1 and division 2 levels. He received his Master's degree in Sport Administration and Recreation from Kent State University and is NSCA CSCS and USAW certified.

During the next few weeks, participants can look forward to completing different strength, core and endurance exercises to improve overall health and wellness. The Health and Fitness Challenge aims to instill healthy living choices in the youth of the community that can be carried on throughout life.

Kyle Ferrell

Weeks 1, 3 & 5

Monday: Strength and Core Activity #1

  1. Warm Up: 5-8-minute warm-up
  2. Core Circuit: Planks for 25 seconds each way
                a. Front Plank
                b. Right Plank
                c. Left Plank
                d. Superman Hold
                e. Dead Bug
  3. Strength Circuit #1: Complete for 3 rounds
                a. Push Ups x 12
                b. Squats X 15
                c. Flutter Kicks x 20
  4. Strength Circuit #2: Complete for 3 rounds
                a. Swimmers with cobra hold x 8
                b. Hip Bridge x 15
                c. Wall Sits x 25 secs
  5. Cool Down/Stretch

Tuesday: Endurance Activity #1

  1. Warm Up: 10-minute warm-up
  2. Endurance Activity: Sprint 8x200m (or 220 yds)
                a. Note: Give about 60-90 sec of rest in between each sprint
  3. Cool Down/Stretch

Wednesday: Strength and Core Activity #2

  1. Warm Up: 5-8-minute warm-up
  2. Core Circuit: Complete each for 25 seconds
                a. Full Sit Ups
                b. Reverse Crunch
                c. Russian Twist
                d. Bird/Dog
  3. Strength Circuit #1: Complete for 3 rounds
                a. Chair Dips x 15
                b. Lunge Walks x 15 each leg
                c. Scissor Kicks x 20 total reps
  4. Strength Circuit #2: Complete for 3 rounds
                a. Superman Jumping Jacks x 8
                b. Bodyweight Good Mornings x 15
                c. Squat Jumps x 25 seconds
  5. Cool Down/Stretch

Thursday: Speed and Agility

  1. Warm Up: 10-minute warm-up/li>
  2. Shuttle Run
                a. Set up cones at the 5 yd marker, 10 yd marker and 15 yd marker and time students sprinting in the 60 yd shuttle.
                b. Give the students 5 attempts to try out the shuttle and have them record their best time.
  3. Cool Down/ Stretch

Friday: Game Day

  1. Warm Up: 10-minute warm-up
  2. 3 x 5-minute games of freeze tag
                a. Make a 15 x 15 yd box
                b. The students must use speed, agility and conditioning while playing
                c. Give students a one-minute rest in between each game
  3. Cool Down/Stretch

Testable Exercises: To be completed at the beginning of week 1 and the conclusion of week 5 to show progression throughout program
            a. 1-mile run/jog/walk
            b. Plank Hold
            c. 60 yd Shuttle
            d. 45 Sec Push-up Test

Weeks 2 & 4

Monday: Strength and Core Activity #1

  1. Warm Up: 5-8-minute warm-up
  2. Core Circuit: Planks (Hold/Complete each exercise for 30 seconds)
                a. Front Plank
                b. Right Plank
                c. Left Plank
                d. Superman Hold
                e. Dead Bug
  3. Strength Circuit #1: Complete for 3 rounds
                a. Plank up/downs x 12
                b. Jumping Jacks x 15
                c. Leg Lifts x 20 total reps
  4. Strength Circuit #2: Complete for 3 rounds
                a. Shoulder Taps x 8 each
                b. Lateral Lunge x 8 each
                c. Crunches x 25 seconds
  5. Cool Down/Stretch

Tuesday: Endurance Activity #1

  1. Warm Up: 10-minute warm-up
  2. Endurance Activity: Sprint 4x400m (or 440 yds)
                a. Note: Give students about 90-120 seconds of rest in between each sprint
  3. Cool Down/Stretch

Wednesday: Strength and Core Activity #2

  1. Warm Up: 5-8-minute warm-up
  2. Core Circuit: Planks (Hold/Complete each exercise for 25 seconds)
                a. Pull Sit-ups
                b. Reverse Crunch
                c. Russian Twist
                d. Bird/Dog
  3. Strength Circuit #1: Complete for 3 rounds
                a. Close Grip Push-up x 8
                b. Reverse Lunge x 15 each leg
                c. Bicycle Kicks x 30 total reps
  4. Strength Circuit #2: Complete for 3 rounds
                a. Burpees x 8
                b. Fire Hydrants x 15 each leg
                c. Skater Jumps x 25 seconds
  5. Cool Down/Stretch

Thursday: Speed and Agility

  1. Warm Up: 10-minute warm-up
  2. Sprint, Shuffle, and Carioca Exercise
                a. Set up cones at the 5 yd marker, 10 yd marker and 15 yd marker.
                b. Students should sprint, shuffle, or carioca to the cone and then back pedal back to the start.
                c. Give students 2 attempts at each pattern to try out the shuttle and have them record their best time.
  3. Cool Down/Stretch

Friday: Game Day

  1. Warm Up: 10-minute warm-up
  2. Capture the Flag
                a. Divide students into two or more teams with each team having a flag (or other markers)
                b. The objective is to capture the other team's flag, located at the team's "base", and bring it safely back to their own base.
                c. Enemy players can be "tagged" by players in their home territory and, depending on the rules, they may be out of the game, become members of the opposite team, sent back to their own territory, or frozen in place ("in jail") until freed by a member of their own team.
                d. No one can personally guard the flag.
                e. Play 3xmin games, switching the teams up every time
  3. Cool Down/Stretch

Ticket Voucher

Fitness Challenge Tips

Rewards
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Orioles Health & Fitness Challenge Partners

Absolute Strength
Orioles Fit Grill

With the $20 voucher for food and beverage at the Orioles Fit Grill, Challenge participants can choose from a variety of healthy options at the ballpark on game day including:

  • Grilled Chicken Sandwich
  • Turkey Burger
  • Veggie Burger
  • Veggie Lite Hot Dog
  • Garden Salad
  • Veggie Wrap
  • Chobani Yogurt