Embed Size (px)
Citation preview
Interval Training (5 sprints each) Time:
Statue of Liberty Challenge Time:
House Golf - How many holes in
one?
Fartlek Training – How many times
was one run completed?
Toilet Roll Bowling –How many
pins knocked down in 2
attempts?
Target Throwing – How many
knocked down in 1 attempt?
Athletics See next table
Juggling – How long can you
juggle for?
Time:
Lamp Post Challenge Time:
Board Game
Times and ScoresLong Jump Metres:
Sock Shot Putt Metres:
High Jump Metres:
Speed
Bounce
How many in 30 secs?
Triple Jump Metres:
Chest Push Metres:
Fitness Challenge 1 What Spice are you?
Fitness Challenge 2 –
How many cards
completed out of
54?
Time:
Fitness Challenge 3 Time:
Fitness Challenge 4 Time:
Fitness Challenge 5 Time:
Fitness Challenge 6 –
First & Second Name
Time:
Fitness Challenge 7 Time:
Fitness Challenge 8 Time
Fitness Challenge 9 –
Suggested numbers
Time:
Times and Scores
Information 1Why exercise at home?
It is important that during this time at home you stay as active as possible. Physical activity and
exercise can have immediate and long-term health benefits. Most importantly, regular activity can
improve your quality of life. You should try and complete a minimum of 30 minutes of moderate
intensity exercise each day
Benefits of regular physical activity
If you are regularly physically active, you may:
• Reduce your risk of a heart attack
• Manage your weight better
• Lower blood cholesterol level
• Lower the risk of type 2 diabetes and some cancers
• Lower blood pressure
• Stronger bones, muscles and joints and lower risk of developing osteoporosis
• More energy, a better mood, feel more relaxed and sleep better.
A healthier state of mind
A number of studies have found that exercise helps depression. There are many views as to how exercise
helps people with depression:
• Exercise may block negative thoughts or distract you from daily worries.
• Exercising with others provides an opportunity for increased social contact.
• Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress
hormones.
Information 2Children and young people need to do 2 types of
physical activity each week:
1. Aerobic exercise
2. Exercises to strengthen their muscles and bones
Children and young people aged 5 to 18 should:
• Aim for an average of at least 60 minutes of moderate intensity
physical activity a day across the week.
• Take part in a variety of types and intensities of physical activity across the week to develop
movement skills, muscles and bones.
• reduce the time spent sitting or lying down and break up long periods of not moving with
some activity.
• Aim to spread activity throughout the day. All activities should make you breathe faster and
feel warmer
Fitness Challenge One!
45 second wall sit
30 second alternate arm/leg
plank
45 second leg raises
20 jump squats
30 sit ups
Repeat 3 times
Run up the stairs 20 times
25 calf raises
20 bicep curls (use tins,
bottles of water etc)
20 Shoulder presses (as
above)
15 walking lunges (each leg)
Repeat 3 times
20 knee/normal push ups
1 minute mountain climbers
1 minute burpees
1 minute wall sit
1 minute plank
Repeat 3 times
1 minute air punches
30 tuck jumps
30 crunches
1 minute leg raises
1 minute flutter kicks
Repeat 3 times
Run up the stairs 10 times
10 knee/normal push ups
15 squats
10 lunges (each leg)
15 sit ups
Repeat 3 times
30 second wall sit
30 second star jumps
15 crunches
15 bicep curls (use tins,
bottles of water etc)
20 seconds jump squats
Repeat 3 times
30 seconds mountain climber
30 seconds high knees
15 seconds side plank (each
side)
20 sit ups
20 seconds air punches
Repeat 3 times
30 seconds burpees
30 seconds heel kicks
30 seconds flutter kicks
Run up the stairs 10 times
Plank 30 seconds
Repeat 3 times
20 tuck jumps
10 knee push ups
10 walking lunges (on each
leg)
20 second plank
Repeat 3 times
25 star jumps
10 sit ups
10 shoulder presses (use tins
of bean, bottles of water etc)
15 second side plank (each
side)
Repeat twice
Run up the stairs 5 times
15 calf raises (edge of a step)
20 second wall sit
15 sit ups
20 second plank
Repeat twice
15 bicep curls (use tins,
bottles of water etc)
25 seconds high knees
10 crunches
10 knee push ups
Repeat 3 times
20 star jumps
5 knee push ups
5 walking lunges (on each
leg)
15 second plank
Repeat twice
5 sit ups
10 squats
20 seconds high knees
10 second side plank (each
side)
Repeat twice
10 tuck jumps
5 crunches
10 bicep curls (use tins of
beans, bottles of water etc)
15 second plank
Repeat twice
5 knee push ups
10 squats
20 seconds heel kicks
5 sit ups
10 calf raises (do this on the
edge of a step)
Repeat twice
Choose one workout from the menu and lets get exercising. Use the peri-ometer to
challenge yourself!
1 minute
rest
between
sets
45
seconds
rest
between
sets
45
seconds
rest
between
sets
30
seconds
rest
between
sets
Fitness Challenge One!Put a tick/cross in the
workout you
completed! (send to
your teacher)
BE HONEST – this way
you can challenge
yourself next time you
complete it.
Work your way up from
EXTRA-MILLD to
EXTRA HOT!
Fitness Challenge Two!HOW TO PLAYUsing either playing cards you already have or printable ones. Place face down on the floor and take one at a time (can use an online card generator). The card that appears, complete the set activity for that card with the correct amount of reps depending on the number card you pick up.
For example: 9 – plank position – 9 shoulder taps
TIME YOURSELF TO
SEE HOW QUICK YOU
CAN PERFORM A
FULL DECK OF
CARDS!
54 cards in a deck!
HOW MANY REPS?Ace – 1
2 – 2
3 – 3
4 – 4
5 – 5
6 – 6
7 – 7
8 – 8
9 – 9
10 – 10
Jack – 20
Queen – 20
King - 10
JOKER CARD –
choose a card
of your choice!Send your times to Mrs Castrey – Let’s
see who has the quickest time!
Fitness Challenge Two!
Burpees
Burpee tucks
Squats
Jump lunge (5
each leg)
Tricep dips Sit ups
Press ups
High knees (8
each leg)
Shoulder taps
(plank position)
Squat thrust
Jumping jacks
(20)
Mountain
climbers (20)
Jump lunge –
lunge – squat
(10)
Fitness Challenge Three!NO EQUIPMENT NEEDED!
Work your way up the pyramid. Once you get to the
top of the Pyramid; 50 Jumping Jacks, you then have to work back down to 10 Plank Jump ins.
Session: 1. 10 Plank Jump Ins2. 20 Squats3. 30 Mountain Climbers4. 40 High Knees5. 50 Jumping Jacks6. 40 High Knees7. 30 Mountain Climbers8. 20 Squats9. 10 Plank Jump Ins
Session Explanation: This total body workout includes no weights at all. The entire full body workout can be done anywhere using your body weight alone. Rest between each set and go again.
Session:1. 10 Press Up’s2. 10 Star Jumps3. 10 Sit Up’s4. 10 Squats5. 10 Dips (Edge of your sofa)6. Rest7. 20 Press Up’s8. 20 Star Jumps9. 20 Sit Up’s10. 20 Squats11. 20 Dips (Edge of your sofa)12. Rest13. 30 Press Up’s14. 30 Star Jumps15. 30 Sit Up’s16. 30 Squats17. 30 Dips (Edge of your sofa)
Fitness Challenge Four!
Complete both chair circuits twice with 1 minutes rest between each circuit.
Fitness Challenge Five!
Session: Individual Workout
Session Explanation: Spell out your First, Middle & Last name!
30 seconds rest between each letter/exercise
Fitness Challenge Six!
Hi my name is Dina and I am a WORLD Champion! This is my CONDITIONING WORKOUT!
Shuttle run – 6 burpees – shuttle run x3
Jump squats x8
Push-ups x6
Lunges x6 each leg
Mountain climbers x20
Tricep dips x6
Step ups x20 REPEAT 3 times!
Hello, my name is Step and I am a PROFESSIONAL FOOTBALL PLAYER! This is my STRENGTH &
MUSCULAR ENDURANCE WORKOUT!
Jump lunge – lunge - squat x8
Deadlift x6 (choose your own weights/use objects)
Bear crawls x10 (front) x10 (backwards)
Bulgarian split squat x6 each leg
Shoulder press x6 (use objects)
Zig zag run (use cones) x3
REPEAT 3 TIMES!
Fitness Challenge Seven!
Fitness Challenge Eight!Hi my name is Simone and I am a WORLD CHAMPION GYMNAST! This is my STRENGTH &
CONDITIONING WORKOUT!
Jump lunges x8 each leg
Mountain climbers x10
Squats x10
Shoulder taps x10
Narrow push-ups x6
Russian twists x16
Handstand against the wall – hold for 20 seconds
REPEAT 3 TIMES!
Hi my name is Lucy and I am a PRO-TRIATHLETE (swim, bike run) and this is my CARDIO WORKOUT!
Shuttle runs x5
Mountain climbers x20
Push-ups x6
Sprawls x6
Squat thrusts x6
Skaters x20 REPEAT 3 times!
Fitness Challenge Nine!
1
10 BURPEE
2
10 SQUATS
3
10 SKATERS
4
10 SIT UPS
5
10 LUNGES
8
10 PRESS UPS
7
10 TRICEP
DIPS
9
10 STAR JUMPS
6
10 BEAR CRAWLS
0
JUMP SQUAT
DIAL-A-WORKOUT
Each number represents different exercises you need
to complete.
If you don’t want to use the suggested numbers
below, try out your own number or your best friends
number.
Kidsgrove Secondary School
01782 948250
Stoke City FC
01782 367598
Port Vale FC
01782943537
Session Explanation: Interval training is a type of training that involves a series of high intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.
Session: This session is great to do with family members, but can be
adapted to do on your own.1. Go outside, this could be your garden or pavement
• Set a distance of approx. 50m (again this could be adapted to your space)
• 1at time as a family, sprint this distance and tag the next person to go
• Continue this until you have run 3x 5 sprints each with a rest between
each set
2. 1st family member sprints the distance, 2nd family member
sets off 3 seconds after and tries to catch them
• Swap over and repeat
• Aim for 5 each
3. Using a step/different level/safe kerb
complete 20 step up followed by 20 box jumps
Interval Training Challenge
Session Explanation: The Statue of Liberty Challenge
Session: There are a total of 354 steps from bottom to the top of the statue of Liberty. The challenge today is to climb the equivalent number of steps in your house.
Statue of Liberty Challenge
Session: Create a sock ball and use something as a golf club (your foot would work).Design and draw a series of ‘golf holes’ including a tee-off (place to start) and a hole (finish).With a partner or individually, complete the course in as few shots as possible.Use obstacles, include the stairs, use your imagination.
Session Explanation: House golf
https://www.youtube.com/watch?v=62ViNWCrKDE
House Golf Challenge
Session Explanation: Fartlek training. Complete 6 100% intensity sprints for the set distance. This must be done as fast as you can in a safe environment outside your home.
Session:1. Run 1 – 15s sprint followed by a 45s walk
2. Run 2 – 20s sprint followed by a 40s walk
3. Run 3 – 30s sprint followed by a 30s walk
4. Run 4 – 40s sprint followed by a 20s walk
5. Run 5 – 40s sprint followed by a 15s walk
6. Run 6 – 50s sprint followed by a 10s walk
7. 2 Minute gentle jog in your local area.
(Stay safe and be responsible)
Fartlek Training Challenge
Session: Keepy ups challenge
Session Explanation: Make a ball out of a pairs of socks or a toilet roll and see how many keepy ups you can do in a row. Challenge the people you live with.
Keepy Ups Challenge
Session: Toilet Roll Bowling
Session Explanation: You need 10 cardboard tubes from toilet roll and pair of socks for a bowling ball.
Set the tubes/ pin up in a triangle and agree a distance to bowl from. Each person has two attempts to get all the pins down.
You could even get creative and decorate your pins.
Keep score and challenge the people you live with.
Toilet Roll Bowling Challenge
Session: Target throwing
Session Explanation: Use at 6 carboard tubes from toilet rolls and set them up as shown.
Make a ball from a pair of socks.
Agree a distance to throw from and each player had two attempts to knock them all over.
Challenge the people you live with.
Target Throwing Challenge
Compete against the people in your house in the following events.
Standing long jump: agree a starting point. Jump from
standing as far as you can. Make sure you land with bent knees. Measure your distance. Repeat 3 times.
Sock shot putt: agree a starting point, make a ball
from socks. Place the sock by your neck and push,
straighten your arm letting go of the socks. Repeat 3 times
Standing high jump: do this outside, stand by a wall
and reach up with your right arm and make a mark.
With one bend of the knees jump and mark the wall.
Measure the distance. The person will the biggest
distance between both marks is the winner. Repeat the jump 3 times.
Athletics Challenge
Athletics ChallengeSpeed bounce: place a pillow/object on the floor, place
both feet on one side of the pillow/object to start. Both
feet must land over the pillow/object together to count.
How many can you do in 30 seconds? 1 minute? 2 minutes?
Triple jump: agree a starting point. Start from standing, first
is hop, second phase is step/bound, third is jump. Practise
all three phases and put them together. Measure your distance, repeat 3 times.
Med ball (chest push): agree a starting point. From a
standing position, push the object/socks/toilet roll as far as
you can from the chest. Measure where it lands and repeat 3 times.
Session Explanation: Develop your co-ordination –learn to juggle!
Session: Follow the steps in order.Don’t progress until you have mastered a step.Use what you have- balls, socks..etc.video
Juggling Challenge
Crab
Bear
Dragon
Session Explanation: Taking weight on your hands is important for gymnastics and will improve your strength.
Session:Balancing challenge – set a start and finish line – this could be a timed challenge, a race or just a completion one!
1. Perform a crab walk forwards balancing an item e.g. rolled up pair of socks on your stomach-restart if falls off.
2. Repeat 1 but backwards.3. Repeat 1&2 but using a bear walk and balance item on your neck.4. Complete 1&2 but using a dragon walk (body just off floor – remain on
hands and feet only – balance item on lower back.
Challenge – can you think of any other weight on hands exercises that you could do?
Can you balance the item in a more difficult place?
Balance Challenge
Session: • Swap cones for any
objects/clothing/bottles etc. • Games must be completed at
maximum speed and intensity to be effective.
• Have a short rest of 45-60sec in between each game.
• Spend 15mins on each.
Session Explanation: Develop your agility – the ability to change direction quickly.
Agility Challenge
Session: • Each go must be completed at
maximum speed and intensity to be effective.
• Have a short rest of 30-45sec in between each go.
• Spend 15mins on each.
Agility Challenge
Session Explanation: Lamp post shuttle runs- demonstrating cardiovascular fitness, agility and speed
Session: Find a safe area with at least 3 lampposts spaced evenly apart. This should have a wide pavement, and not be by or on a main road. If this is not possible, use neighbouring houses doors as marker points. If this is not possible, you can use spare shoes as markers. Follow the diagram below to remind yourself of shuttle runs.Time yourself, try at least 10 times and average your best time.
Variations:
Different movement
(sidesteps, skipping, jumping)
Add different mode
of transport (bike, scooter, skateboard)
Add equipment
(football, basketball)
Lamp Post Challenge
NOW IT’S YOUR TURN!It is now time for you
to use your
imagination and
create your own
workout/home
activity!
This could be using
equipment/objects
from your household
or no equipment at
all!
We want it to be fun, creative, crazy! Send
it to your teacher and let’s share everyone's
ideas!
Fitness Challenge 1
Fitness Challenge 2
Fitness Challenge 3
Fitness Challenge 4
Fitness Challenge 5
Fitness Challenge 6
Fitness Challenge 7
Fitness Challenge 8
Fitness Challenge 9
Interval Training
Statue of Liberty
Challenge
House Golf
Fartlek Training
Toilet Roll Bowling
Target Throwing
Athletics
Juggling
Balance
Agility
Lamp Post Challenge
Board Game
Log Book…
Put a tick in the box if you have
completed the task. If you didn’t
complete the full task, put a X. This way
you know what needs to be improved
and you can keep challenging yourself.
