HPE: 'Sit less, move more, sleep well'

This page is designed for school-aged children and young people (aged 5 to 17 years) in order to promote the engagement of physical activity and sufficient sleep each day whilst being stuck at home!

We all know the health benefits of regular exercise and with a little bit of creativity we can continue to stay active whilst being at home without having our regular physical education lessons / sports training.

Talofa Lava Students,

If you are in some need for motivation check out the HPE department latest workout focused on Legs and Core this week. Remember if you experience any discomfort or pain please stop straight away.

Warm up: 5 x Crunches, 10 x Body twists, 15m Shuttle or jogging on the spot

WOD: Complete 5 rounds of 2min Work / 1min Rest.

15m Shuttle
15 Squats
15 Sit Ups
15 Star Jumps

Stretch: Quads, Calves, Hamstrings and Lower Back. If you are unsure on any stretches to do please check out the images below.

Take care, stay safe and have fun! If you do have any questions please let me know.

"Physical Education Fun Fitness Lessons"

Kia ora Students,

Check out the HPE department latest workout. Remember if you experience any discomfort or pain please stop straight away.

Warm up: 200m Run or Jogging on the Stop for 1 min, Scorpion Stretch or Leg swings, Leg Roll outs (single and then double)

WOD: 20min Cardio (Light recovery focused)

Stretch: 5min static stretches 20 sec each.

Take care, stay safe and have fun! If you do have any questions please let me know.

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"Physical Education Fun Fitness Lessons"

Kia ora Students,

Check out the HPE department latest workout. Remember if you experience any discomfort or pain please stop straight away.

Warm up: 200m Run or Jogging on the Stop for 1 min, 5 x Squats, 5 x Pushups, 5 x Crunches.

WOD: 10min AMRAP (work for 30sec's / rest for 30's)

7 x Squats
7 x Push Ups
7 x Crunches

Stretch: 5min static stretches 20 sec each.

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"Physical Education Fun Fitness Lessons"

Fakalofa Atu,

Cant believe it is Niue Language Week already this year going way to fast for my liking!

Malolō nakai a koe? (How are you) If you are up for the challenge check out my latest mobility warm up video below then smash out a little walk / job or run in your neighborhood to kick start your Fitness. Please remember all guidelines for lockdown and stay safe!

Monuina e aho (Have a nice day)

Mr Moyes

Once you are warmed up after this 10minute Mobility get stuck into that cardio.

If you are asking yourself why should I do Mobility? It has been proven to plays a massive role in improving movement quality and preventing injuries throughout your life.

Other benefits include:

Greater joint range of motion and freedom of movement
Improved circulation
Reduced muscle tension and soreness
Improved posture

"Physical Education Fun Fitness Lessons"

Kia ora Everyone,

Hope you are all well rested and enjoyed your holidays with your Whanau. I cannot believe it is Term 4 already!

I do hope we can be together back at school soon, but in the meantime check out any of my online workouts to kick start of PE lessons for week 1 of Term 4.

Below is a really intense Boxing Session that you can follow along with the PE staff at Home!

Take care, stay safe and have fun.

If you have any questions please do not hesitate to reach out and I will be in touch soon with more online learning as the week progresses.

Ka Kete,

Mr Moyes

MHAW: Get Active - Tae Bo workout with HPE Dept (2021-09-27 at 18:03 GMT-7)

"Physical Education Fun Fitness Lessons"

Morena Everyone,

Another short and sharp 5 minute workout which is targeted to kids. This is a great way to burn some of there energy and like the other workout my 6 year old daughter absolutely loved it. Would work really well from anyone around that age group (5-10years old).

There is a few questions and twists in the workout if you up for the challenge, join in at home.

5 exercises (work for 35 seconds and resting for 25 seconds)

Take care, stay safe and have fun!

"Physical Education Fun Fitness Lessons"

Kia ora Everyone,

Today's workout is literally only 1 song long: "Bring Sally up, Bring Sally down..." are you up for it?

If you haven't done this WOD before it works really well for lower body by selecting a squats or upper body by selecting to do push ups. Once you have selected your exercise, listen to the song below and follow along as you go. For example; if I selected to focus on lower body and decided to do Squats when the song says bring sally up (Stand up tall) when the song says bring sally down (Squat down to a comfortable Squat position) you cant move out of the position until it says bring sally up again.

Trust me it seems easy but near the 3 min mark you will be on Fire! Good luck and remember to always keep your form a priority if something doesnt feel right stop!

Keep up the great work and have a great day everyone.

"Physical Education Fun Fitness Lessons"

Kia ora Whanau,

If you have little ones in your household you might give this 5 minute workout a go which is targeted to kids. My 6 year old daughter absolutely loved it and I think it would work really well from anyone around that age group (5-10years old).

There is a few questions and twists in the workout if you up for the challenge, join in at home.

5 exercises (work for 35 seconds and resting for 25 seconds)

Take care, stay safe and have fun!

"Physical Education Fun Fitness Lessons"

Malo e lelei everyone,

Really easy Burpee or Squat challenge (could actually work for any exercises) if you and your whanau are up for it!

Rules are Simple in first min complete 1 Burpee then 2 burpees in second minute all the way up to 10 Burpees on the 10th Minute..

Example:

Minute number 1 : complete 1 Burpee

Minute number 2: complete 2 Burpees

Minute number 3: complete 3 Burpees… if you do the burpees really fast let’s say in 20sec then you rest the other 40sec until the next minute starts.

Aim to go up to 10 mins but if you need to rest or take a break feel free as we are all at different fitness levels and as long as you are trying your best we are proud of you!

Take care, stay safe and have fun!

10min WOD - Burpee / Squat Challenge (2021-09-08 at 19:06 GMT-7)

"Physical Education Fun Fitness Lessons"

Malo e lelei,

Nothing like a workout on a Monday morning to start of the week right!

If you are up for the challenge please complete this workout by spelling your Name or MONDAY MADNESS! See Image for exercises:

M - 15 Tricep Dips

O - 15 Plank Jacks

N - 30 Crunches

D - 1 Minute Plank

A - 10 Jump Squats

Y - 15 Push Ups

M - 15 Tricep Dips

A - 10 Jump Squats

D - 1 Minute Plank

N - 30 Crunches

E - 20 Push Ups

S - 15 High Knees

As always please ensure you are staying safe and performing the exercises correctly. If you have any questions around any of the exercises contact your teacher or check out youtube for awesome descriptions and examples of good form.

"Physical Education Fun Fitness Lessons"

Kia ora Class,

In order to do this workout you will need a Deck of Cards. Led my Mr Cunard we used UNO cards to decide our workout for us.

15min Workout (30sec to complete the Number shown on the card)

Each Coloured UNO card represents a different exercises:

Blue cards = Situps
Red cards = Burpees
Yellow cards = Squats
Green cards = Pushups

For example as you turn over a new card and depending what card comes up you need to complete that exercise e.g if it was a Blue number 4, you would have 30secs to complete 4 Situps. When finished the exercise rest for the remaining time.

We did a total of 15min, but you could longer or shorter depending on your ability or energy level.

If you do need to scale or swap out exercises feel free to suit your ability. We added special 2 x and 4 of all cards, you could make up your own rules too. Please let your PE teacher know any rules you make up so we could try it next time.

For an extra challenge reduce the minute to 20 or make it longer 45 seconds for greater rest.

As always please ensure you are staying safe and performing the exercises correctly.

Workout with HPE department (2021-08-26 at 19:02 GMT-7)

"Physical Education Fun Fitness Lessons"

Kia ora,

If you are up for the challenge try to complete a jog or walk in your local area for one of your Physical Education lessons this week.

Don't forget that as we are in Level 4 it is important to follow the following guidelines:

Visiting your local park for exercise and fresh air is ok under Alert Level 4 but you must stay off all equipment, including playgrounds, basketball courts, pump tracks and skateparks.
If you’re out and about exercising, wear a mask and maintain at least two metres distance from people outside your bubble.
Do not stop at park benches, stop to talk to people you meet or stop to use exercise equipment. Walking, running or cycling through parks and open spaces is ok.

As always please ensure you are warmed up and remember the social distancing rules at all times.

Take care, stay safe and have fun!

Lockdown Workout - Tamaki College

"Physical Education Fun Fitness Lessons"

Kia ora,

Firstly hope everyone is doing okay and you and your Whanau are safe as we find ourselves back in Lockdown. If you are keen to get involved in some Fun Fitness Lessons, check out our latest at home workout. You don't need any equipment just a little bit of space.

8 Exercises: 40 secs work / 20 secs rest.

Beginners (one round)

Intermediate (two rounds)

Advance (three rounds)

Take care, stay safe and if you have any questions please don't hesitate to ask. Would be awesome to see you Blog your Workout!

Special thanks to the Staff involved

"Physical Education Fun Fitness Lessons"

Kia ora students,

Firstly hope everyone is doing okay and you and your Whanau are safe. If you are keen to get involved in some Fun Fitness Lessons again and Beat the Lockdown Blues "Take 2" here is a little 15 minutes Boxing Video you can join in at home. You don't need any equipment just a little bit of space.

Remember even thinking of working out makes you a winner! Stay safe and if you have any questions please don't hesitate to ask. Would be awesome to see you Blog your Workout!

"Physical Education Fun Fitness Lessons"

Kia ora students here is two new workouts for this weeks PE classes.

First workout is linked to an act of kindness! Who would of thought Washing the Car for 30mins could burn 102 calories?

If your up for the challenge and want to help out around the house at the same time, I am going to see how many Calories I can burn in one day simply by doing some household Chores.

Workout 1: Household Chores

Depending on how many chores you do, count up your daily calories burnt. Will post up an image of some 100 Cal foods to give you an indication what that looks like.

Workout 2: Twos Workouts

There is a number of ways you can complete this full body workout. The picture shows 12 exercises that can be completed for 2mins each. This works out to a 24min WOD if you do have that much time on your hands.

However if you are limited a really fun and speedy workout could be 2 reps on each exercise and go through as many times as possible or until a timer runs out.

For example if I can only do a 15min workout. Set a timer and do two reps on each once the list completed start again at the beginning until the timer runs out or you cannot do anymore!

Good luck and remember keep safe and ensure you have perfect form throughout the workout! If you don't know an exercise use Google to find out how to perform the exercise correctly.

"Exercises Olympics"

Structured Physical Activities for All

Each week we will complete one exercises for as many reps as possible in 30secs. This weeks exercises is Skipping! If you don't have a skipping ropes High Knee or jumping on the spot will be a great substitute!

The challenge is to complete as many Skips as you can in 30secs, record your effort and Blog how many you can completed in the time frame.

Please remember to make sure you are warmed up prior to exercise and if you experience any pain or discomforted to stop immediately. Have fun and Sweat it out!

"Physical Education Fun Fitness Lesson"

Kia ora Students if you are up for the challenge try to complete a run in our local area for one of your Physical Education lessons this week.

As you can see in the image, Google maps is great for tracking the distance in your local area before hitting the streets. Depending on your experience design a run that will best challenge your fitness levels.

Beginners could create a 1km course, optimistic challengers could target a 2km loop, and those ready to go try a 3km or 4km loop! Huge shout out to Miss Paketama for smashing her Dare Devil 4km run under 26mins.

As always please ensure you are warmed up and remember the social distancing rules at all times. Take care, stay safe and have fun!

"Physical Education Fun Fitness Lesson"

Kia ora Students if you didn't get a chance to experience the free Les Mills classes on TVNZ on demand, I managed to find a link to a BORN TO MOVE fitness workout video targeted at 13-16 year olds.

Unfortunately the TVNZ classes are no longer available, however youtube does have a number of Les Mills fitness workout Videos depending on your experience.

Good luck and the HPE department look forward to hearing about your workout!

"Exercises Olympics"

Structured Physical Activities for All

Each week we will complete one exercises for as many reps as possible in 30secs. This weeks exercises is Star Jumps!

The challenge is to complete as many star jumps as you can in 30secs, record your effort and Blog how many you can completed in the time frame.

Please remember to make sure you are warmed up prior to exercise and if you experience any pain or discomforted to stop immediately. Good luck!

"Physical Education Fun Fitness Lesson"

Kia ora Students this workout is focused around about improving your overall explosive leg strength.

As always please ensure you are warmed up and have a water bottle before starting the workout.

Workout: Leg Interval HIIT session

This workout consists of 7 different leg exercises. The goal is to do 45secs work followed by 15secs rest per exercises.

Check out the video link for explanations of all exercises as well as alternative moves depending on your ability and equipment.

Special thanks to Mr Cunard and Staff Cairns for demonstrating perfect form on the exercises.

uyq-xnsk-bxb (2020-04-27 at 15:37 GMT-7)

Beginners could go through 1 round! Intermediates could go through 2 rounds! Those with more experience can challenge themselves to go through 3 rounds!

Good luck and the HPE department look forward to hearing about your workout!

"Exercises Olympics"

Structured Physical Activities for All

Each week we will complete one exercises for as many reps as possible in 30secs. This weeks exercises is Sit Ups!

The challenge is to complete as many sit ups as you can in 30secs, record your effort and Blog how many you can completed in the time frame. Feel the burn!

"Physical Education Fun Fitness Lessons"

Kia ora Junior Physical Education students here is two new workouts for this weeks PE classes.

Whenever I am struggling on what to train sometimes a good idea is to leave it to chance.

Workout 1: All you need to do is flip a coin!

What ever the coin lands on represents the exercises you do for your workout. The goal is to do the exercise for 1 min with perfect form!

Adjust the amount of Coin flips you do depending on your fitness level.

Beginners could go through 1 round (7 coin flips)

Intermediates could go through 2 rounds (14 coin flips - after the 7th flip start over and repeat)

Those with more experience can challenge themselves to go through 3 rounds (21 coin flips).

Good luck and the HPE department look forward to hearing about your workouts, would be awesome to see some Blog posts if you want to reflect on your experience!

Workout 2: Roll of the Dice!

Just like workout 1 todays exercises are all up to chance. Search through your board games for two dice and Roll for your perfect workout.

Step 1: Roll two dice.

Step 2: Add up and your dice.

Step 3: Do the workout depending on the number you got.

Step 4: Keep challenging yourself for a total of 20mins!

If you cant find any dice ask someone in your family to randomly give you a number between 2 - 12! Good luck and remember keep safe and ensure you have perfect form throughout the workout! If you don't know an exercise use Google to find out how to perform the exercise correctly.

"Physical Education Fun Fitness Lessons"

Kia ora Junior Physical Education students here is two new workouts for this weeks PE classes. This week we will be trying some short and sharp Crossfit workout that don't require any weights.

Good luck and look forward to hearing about your workouts, would be awesome to see some Blog posts if you want to reflect on your experience!

Workout 1: Aim is to complete 5 rounds

5 x Burpees

5 x Squats

5 x Sit Ups

Workout 2: Aim is to complete 5 rounds

10 x Star Jumps

5 x Push Ups

Having correct form is extremely important to ensure nobody gets hurt so please take this time to watch these two short videos to ensure you are doing the exercises correctly.

Note: Blog you WOD!

"Exercises Olympics"

Structured Physical Activities for All

Each week we will complete one exercises for as many reps as possible in 30secs. This weeks exercises is Squats!

The challenge is to complete as many squats as you can in 30secs, record your effort and Blog how many perfect squats you completed in the time frame.

"Spelling FRIDAY"

Structured Physical Activities for All

If you didn't get a chance to join the HPE departments morning session of fun holiday fitness. Today's workout include spelling the work "Friday" finished by a 10min Burpee Challenge.

F = 30 sec Plank

R = 45 sec Wall Sit

I = 15 V sit ups

D = 15 Bicep Curls

A = 15 Mountain Climbers

Y = 10 Side Lunges

If you find this workout easy try completed as many Burpees as you can in 10min's. Remember to please ensure you are staying safe and performing the exercises correctly.

"Fitness No Fools Holiday Special"

Structured Physical Activities for All

Come and join the HPE department for some fun holiday fitness. Beat the isolation blues with today's group exercise workout (30minute at Home Boxing). Even thinking of working out makes you a winner!

If you missed the invite in your inbox check out the link and complete it when you can.

"Exercises Olympics"

Structured Physical Activities for All

Each week we will complete one exercises for as many reps as possible in 30secs. This weeks exercises is Push Ups!

The challenge is to complete as many push ups as you can in 30secs, record your effort and Blog how many perfect push ups you completed.

Please remember having correct form is extremely important to ensure nobody gets hurt so please make sure you are warmed up and stay safe.

"Monday Madness"

Structured Physical Activities Year 9 - 13

Today's workout includes: HPE WOD 4 - Full Body Interval Training (30secs on / 30secs Rest)

The aim of this workout is to complete 10 exercises for 30 secs to the best of your ability. Once you have completed that exercise you are rewarded with 30secs rest before moving onto the next exercise. Beginners can complete one round, Intermediates can complete 2 rounds and if you really want to challenge yourself go through 10 exercises for 3 rounds.

HPE WOD 4 - Exercises Included:

Push Ups
Prone Hold
Sit Ups
Side Kicks
High Knees
Star Jumps
Lunges
Burpees
Climbers
Bear Crawls

Please ensure you are staying safe and performing the exercises correctly. If you want to swap out any exercises to suit you here are a number of exercises that you could try.

"Do the Mahi get the Treats"

Structured Physical Activities for Year 9 and under

Today's workout includes: In order to gain an hour of Screen time students need to complete a workout: 32min Trolls Yoga Workout.

Note: Suitable for young ages if you have younger siblings, my 5 year old daughter absolutely loved this workout!

Structured Physical Activities Year 10 - 13’s

Today's workout includes: HPE WOD 3 - In order to do this workout you will need a Deck of Cards. Each cards represents a different exercises (Please see photo below). Every Minute you turn over a new card and depending what card comes up you need to complete that exercise.

If you do need to scale or swap out exercises feel free to suit your ability. At the start of this workout Jack, Queen, King and Ace were all worth 1 rep however you could change this to 10 reps if you want to challenge yourself. Jokers = 1min Rest!

As always please ensure you are staying safe and performing the exercises correctly.

"Spelling LOCKDOWN"

Structured Physical Activities for Year 9 and under

Today's workout includes: In order to gain an hour of Screen time students need to complete a workout: 24min Star Wars (The Force Awakens) Yoga Workout.

Note: Suitable for young ages if you have younger siblings, my 5 year old daughter absolutely loved this workout!

Structured Physical Activities Year 10 - 13’s

Today's workout includes: HPE WOD 2 - Complete every exercise for the word work LOCK DOWN (Please see guideline in image below)

If you do need to scale or swap out exercises feel free to suit your ability. Please make sure that for any of these workouts having correct form is essential!

Remember to please ensure you are staying safe and performing the exercises correctly.

If you smash the LOCK DOWN workout and still have more energy to burn try spelling your Name using the letters.

Have fun stay safe and train hard!

"Do the Mahi get the Treats"

Structured Physical Activities for Year 9 and under

Today's workout includes: In order to gain an hour of Screen time students need to complete a workout. For example Year 9’s wanting to game online e.g play MineCraft would need to complete this 20min MineCraft Yoga Workout.

Note: Suitable for young ages if you have younger siblings, my 5 year old daughter absolutely loved this workout!

Structured Physical Activities Year 10 - 13’s

Today's workout includes: HPE WOD 1: Accumulate a total of 100 reps of Pushups.

However every time you break in your set you have to complete a 20sec Wall Sit.

Having correct form is extremely important to ensure nobody gets hurt so please take this time to watch these two short videos to ensure you are doing the exercises correctly.

Note: Blog you WOD!

The New Zealand Ministry of Health guidelines for a “Healthy” 24-hours for school aged children include:

Quality uninterrupted sleep of 9 to 11 hours per night for those aged 5 to 13 years and 8 to 10 hours per night for those aged 14 to 17 years, with consistent bed and wake-up times.
An accumulation of at least 1 hour a day of moderate to vigorous physical activity (incorporate vigorous physical activities and activities that strengthen muscles and bones, at least 3 days a week).
No more than 2 hours per day of recreational screen time.

For the remainder of the day they recommend “sitting less and moving more” by breaking up sitting time by participating in structured and unstructured light physical activities.

Workout Options are not only for students but also the whole Whanau, just please ensure you keep an eye on each others form and ensure you aren't hurting yourselves.

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