Monday 18/5/2020 - Friday 22/5/2020

Upload your completed work into this week's folder (make sure you create a folder for yourself). View the presentation from the previous weeks to remind yourself how to do this if needed.

In the space below, your specialist teachers will post weekly Art, Music and Physical Education lessons for you to complete at home.

STRENGTHENING MUSCLES AND INCREASING CARDIO FITNESS!

KEEP ACTIVE DICE GAME

To keep active and do something a little different we are going to do some exercises! Below is a description of what each exercise is, I'm sure you've heard them before.

EQUIPMENT - Two dice and some up beat music of your choice!

HOW TO PLAY

• Put on your music

• Roll the two dice, add the two numbers and everyone completes the exercise that corresponds to that total. Refer to the image below.

• Continue to roll the dice and perform the matching exercise until you have completed all exercises and/or have worked out for about 15 minutes.

2 Lunges-Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

3 Jumping Jacks-Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position.

4 Hi Knees- Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

5 Push ups- Get into position on your knees arms stretched out inline with your shoulders. Bend elbows and lower chest toward the ground, then push back up.

6 Crunches-Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.

7 Skaters-From a standing position with feet shoulder-width apart, slowly step your left leg back diagonally behind your right leg. Lower into a lunge until your knee almost touches the floor. Return to standing and reverse the movement, stepping the right leg behind your left and lowering into the lunge.

8 Mountain Climbers-Start in a plank position on all fours with arms and legs long. Pull your right knee into your chest. Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion.

9 Squats- Stand with your feet hip- width apart, bend your knees, and squat your butt back and down then lift up pushing through your heels.

10 Butt kicks- Run on the spot making sure the back of your heals just touch your bottom.

11 Jump ropes (no rope)- Make the action of jumping a skipping rope.

12 Burpees- Stand with your feet shoulder-width apart, arms by your sides. Bend your knees and reach forward to place your hands on the floor. Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Use your arms to quickly push your body back up and hop your legs back under your body. Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent, and go directly into the next rep.