Fitness

fitness circuit #8

Beginner Circuit

A fifteen minute circuit with multiple body weight exercises to try at home.

Head outside and give the session a go!

10 minute circuit #7

Beginner Circuit

A ten minute circuit designed to be accessible to those who find fitness challenging.

This circuit was submitted by one of our Year 9 Boys. It contains a warm up and a few exercises that can be completed at home with no equipment .

10 minute circuit #6

Full body workout

Can you complete this new 10 minute circuit this week?

• Continue each exercise for 45 seconds / 15 seconds rest

Repeat 2 times

10 minute circuit #5

'Step and Wall Workout'

If you want some variation, see what fixing you can use from around the home to make the workouts a little harder.

Here are a few exercise examples using a step and a wall.

10 minute circuit #3

'Step Workout'

The Y9 Girls' Empowerment Plus+ groups were tasked with creating a 10 minute circuit video the day before we broke up for Spring break. You can re-create their video using a step in your house.

10 minute circuit #2

'Full Body Workout'

Combine a range of different body weight exercises to create your own home work out! It's great to get outside and refresh your mind after focusing on your work.

Get into your garden to enjoy the fresh air.

• Can you create your own mini circuit?

10 minute circuit #1

'Water Bottle Workout'

If you want some variation, see what items you can use from around the home to make the workouts a little harder. Including family members is fun and it helps to motivate you.

Here are a few exercise examples using a water bottle.

• What items can you use to make your workout more challenging?

LEARN TO HANDSTAND 1

This video goes through the basic warm-ups and shoulder strengthening exercises you should do before attempting a handstand.

• How long can you hold a plank for without losing body tension?

  • 30secs // 1 minute // 2 minutes?

• How long can you hold a plank for with your feet elevated?

• Remember to keep your back straight and your hands underneath your shoulders.

LEARN TO HANDSTAND 2

This video goes through some of the more advanced shoulder strengthening exercises you should do before attempting a handstand. They require more strength, flexibility and balance.

• Can you hold the shapes for more than 30 seconds

• Can you remain balanced and perfectly still?

• Are there lines of symmetry?

LEARN TO HANDSTAND 3

This video goes through some of the final exercises you will need to complete before you are ready to attempt a handstand.

Make sure you have some blankets and cushions around and ask a parent to help support you.

Arm Exercises #1

The tin can work out. Place the cans as they are in the video. Touch the cans with alternating hands.

Progression: You can add a jump over the cans in to help elevate your HR higher.

Arm Exercises #2

The triceps!

In this video, you will a tricep dip done in two ways:

• with knees bent (easier version)

• with knees extended (harder version)

Give these both a go and see how many you can do before you have to stop!

Arm Exercises #3

The press ups!

In this video, you will a press up completed in two ways:

• normal stance (shoulder width apart)

• narrow stance (hands closer together; harder!)

• wide stance (hands further apart than the normal stance).

If you are struggling with the above, you can also make it easier with having your knees on the floor.

Leg Exercises #1

Get your heart rate up with these exercises!

In this video, there are three exercises that you can use to warm up for a legs workout session:

• Toe taps

• Step ups

• High knees

Leg Exercises #2

The Squat

In this video, you will see how to perform a squat. Remember to keep you head up and chest up. You do not need to sink all the way down into this (i.e. sitting on the floor!).

Leg Exercises #3

Squat variations

In this video, there are four different squat variations which target other muscles in your legs:

• Squat jump

• Jumping squat onto a stair

• Single leg squat

• Curtsy squat

Leg Exercises #4

Lunges

In this video, there are two variation of lunges:

• Lunges

• Reverse lunges

Core Exercises #1

In this video, there are four different squat variations which target other muscles in your legs:

• Plank and plank to hands and elbows

• Side plank

• V Sit

• Sit ups