Physical Education

Please see below some exercises you can complete at home to keep fit.

New Isolation workout from Mr Jeeves

Warm Up:

10 Star Jumps

10 Walking Knee Hugs (5 each leg)

20 Arm circles (10 forward, 10 backwards)

20 Lunge twist (10 each leg, turn to the side the knee is up)

20 leg swings (10 each leg)

Workout (2mins work, 1min rest)

Don’t allow yourself to lay on the floor at any point to rest. If you need to rest try and do it in part of the workout position (for example in a press up rest in the upward position)

Push up Shoulder Taps - Get into a press up position, use your hand to touch the opposite shoulder.

30 Air Squats - Feet shoulder width apart, head facing forward and chest up. Extend your hands out in front of you, imagine you are trying to sit on an imaginary chair behind you. Don’t let you back arch try and stay as upright as possible. Lower until your thighs are parallel with the floor push your weight onto the heels of you feet to keep your feet flat, keep yourself tensed and control your body as you stand back up again and repeat.

15 leg raises (Each leg) - Lay on your back with your arms by your side and palms flat on the ground. Keep your legs together and lift them in the air without bending your knees.

Tricep Dips - Use the edge of a chair or bench, lower yourself until your bottom is close to floor and then using your arms push yourself back up.

Plank - Get into a press up position using your forearms to support you, aim to keep your hips up so your body is straight. Keep your core tensed throughout. Pause timer if you stop.

Press Ups - Do standard press ups if possible, if not use your knees to help you until you build up the strength. The positioning of your hands can differentiate what muscles are worked.

E.G:

Wide Hands = focus on chest

Triangle = triceps

Burpees - Start standing, bring yourself down and push your legs out into a press up position, bring your knees towards your chest and stand up (to add to it end with a jump instead of just standing)

High knees - Run on the spot and make sure you lift your knees as high as you can.

Flutter kicks - Lay on your back, raise your legs up just above the ground, lift one leg at a time without letting your legs touch the ground. Rest with both legs held above the ground.

Squat Jumps - Stand with feet shoulder width apart squat down, as you come back up jump up. As you land make sure you land with soft knees and then begin the next squat.