HEY TEENS!

On this page you will find activities specifically suited to get you moving and challenge yourself!

ACTIVITY IDEAS

STRETCHING OPTIONS

This document outlines a series of stretches for you to follow that covers the whole body. These stretches are recommended for you to do for your cool down.

Click here to open stretching document

STRENGTH EXERCISES

This document outlines multiple strength exercises with varying levels of difficultly to follow on your workout days.

Click to open strength exercises document

WORKOUT CALENDAR

This includes a calendar for you to use throughout the summer to keep track of workout days and your progress, and also includes a weekly challenge.

Click here to open workout calendar

WORKOUT PROGRAM

We have created a document for you that includes all the above information in one place so that you can keep track of when to workout and what to do when these workout days are scheduled. Included is the calendar for you to follow along each day and do the workout or activity planned for you. Make sure you track your goals and progress so you can so improvement from the hard work you put in. The second part outlines what your workout should look like from warm up and cool down, to all of your options for strength training.

Click to open and download the workout document for the summer

AEROBIC CIRCUITS

This document outlines an example of an aerobic workout you can follow during your workout days.

Click here to open aerobic circuits document

WARM UP IDEAS

This document outlines ideas for you to follow in order to get warmed up before you do physical activity.

Click here to open the warm up document

RPE CHART

This document outlines the different levels of physical activity so that you can figure out how hard each part of the workout should be.

Click here to open the RPE chart

TEEN SPOTLIGHT

Mikah

Nickname: Meeks

Favourite colour: Lavender purple

Favourite trip: Disney and Japan

Favourite thing to do: Drawing things I love and talking with friends

Favourite movie or book: Aladdin (1996)

Special skill/hidden talent: Piano and art, but a hidden talent is designing

Something about their cancer journey: While undergoing harsh cancer treatments, Mikah is also experiencing the rarest of side effects — nerve and muscle weakness and brain swelling. Unable to walk, talk and even swallow, Mikah has endured long periods of recovery and rehabilitation. Now she is even joining the online PEER program from the hospital room.

What I would like to tell someone going through treatment: It may seem impossible at times, but you must stay positive! Keep doing things that make you happy, and talk to people you love every day. It makes the biggest difference :)