the healthy mind and body booklet · stay safe, stay fit, stay healthy. contents click on the link...
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The Healthy Mind and Body Booklet
Stay safe, stay fit, stay healthy
Contents
Click on the link to go
straight to that section.
In each section, click the
links or pictures to be
taken to the videos.
1. Introduction
2. How this works
3. Useful Websites
4. Yoga and Pilates
5. Dance
6. Indoor Workouts (including circuits, flexibility sessions, core workout and
fitness challenges)
7. Netball Specific Workouts
8. Football
9. Meditation and Mindfulness
10.Core Workouts
11.Rugby
12.PE with Joe
13.Free health, fitness & mindfulness apps
IntroductionJust because you are not in school, doesn’t mean that PE stops! You should aim to do at least 30 minutes of physical activity a day, or
three and a half hours over the week.
Being physically active has so many benefits for your mental and physical well-being. When you exercise your body releases
serotonin. This hormone makes you feel good and improves your mood. Exercise is also a great way of relieving stress and stopping
your thoughts from spiralling. Exercise acts as a distraction from any other worries you might have, keeps your mind busy, and allows
you to figure things out.
Along with the mental well-being, there are the vital physical benefits. As humans, we are supposed to move, be active, and use up
energy. If we don’t we can feel sluggish, lazy and find it difficult to sleep. Doing exercise helps to keep you feeling refreshed,
energised, and burns fat. You need to keep your heart and lungs working, use your muscles and move your body. You will feel better
for it, we promise.
Being active doesn’t need a whole load of space – use your bedroom, living room, the garden - be creative. Just push the table out the
way, move the sofa, and get going.
Use this resource to keep your body fit, your mind healthy, and your spirits up.
See you all soon.
The PE Department
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How this works
We have put together a whole load of videos, resources and activities to keep your mind and body active
and to keep you feeling good.
Have a look at the content page on the next slide, click on what takes your fancy, and get started.
Be experimental. Never done yoga before? Give it a try. Never done Just Dance? Where have you
been?!! You’ll love it!
So, what’s stopping you? Create a log book, set yourself a challenge, and get started. Have some fun!
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Brilliant Websites with Well-Being and Exercise Videos
https://www.sportengland.org/news/how-stay-active-while-youre-home 1000’s of videos and ideas about how to stay active at home
https://www.youtube.com/channel/UCAxW1XT0iEJo0TYlRfn6rYQ The Body Coach AKA Joe Wicks: Live sessions Monday to Friday 9am
https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere#full-body Body weight exercises you can do anywhere
https://vimeo.com/showcase/6880106 Individual and pair workouts. Some great ideas
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Yoga and Pilates
Fun workouts to keep you healthy and active at home.
Enjoy!
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Yoga For Complete Beginners - 20 Minute Home Yoga Workout!
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Yoga For Bedtime - 20 Minute Practice
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Yoga for beginners: 30 minute workout
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Yoga for balance: 30 minute workout
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Yoga for stress relief. A 20 minute workout
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Join our Cosmic Kids Yoga Adventure so you canTeach Pokemon to understandThe power that's insideYoga, mindfulness and relaxation designed especially for kids, used in schools and homes all over the world. Healthy screen time with fun and movement.
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Star Wars (The Force Awakens) | A Cosmic Kids Yoga AdventureA kids yoga adventure based on Star Wars The Force Awakens!
Join Jaime as we tell the story of Rey using yoga poses.
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Welcome to your regular weekly Saturday Morning Yoga session! We have an epic line up of yoga and mindfulness to make sure you get the most fun filled high quality exercise. After this 40 minute session - your body and brain will be as strong as a Jedi!
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A Cosmic Kids Yoga Adventure!An epic kids yoga adventure inspired by Disney's Frozen!Join Jaime as we make the epic journey through Arendelle with Elsa and Anna. The Frozen story in yoga poses! 31 minutes
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Do you remember our amazing Frozen adventure? Let's do it again! Invite your whole family and do some healthy screen time together.We will also sing a song and practice some yoga poses. 37 minutes.
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A yoga adventure based on the movie, Trolls. Join Jaime on an adventure in yoga poses - as we help the Trolls bring happiness to the world!32 minutes.
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Welcome to your Saturday Morning Yoga mix of videos to get your whole family moving, stretching and taking some time to make your minds feel happy and healthy too!
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Dance WorkoutsHave some fun in your bedroom or living room,
dancing to the songs. Involve your family and have
some dance time together!
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Just Dance Workout 1When you need exercise to survive but you can’t go outside and you don’t have a motion sensor,
guys just pretend the game is judging you, most of us do that everyday anyway.
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Hips Don’t Lie (Sumo Version) - Just Dance
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24K Bruno Mars - Just Dance
Think you’ve
got what it
takes???
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Learn the dance steps to your favorite KIDZ BOP songs!
"KIDZ BOP Shuffle" 0:00"Fight Song" 3:51"Best Day Of My Life" 7:02"Want U Back" 10:15"Good Feeling" 13:46"Make Some Noise" 17:16"Break Free" 19:37"Love Runs Out" 23:09"Summer" 26:51"Feel So Close" 30:29
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One of the must have dances:Just Dance Kids 2 I Am A Gummy Bear
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Get your family involved in the ‘Waka Waka’
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Dance Tutorial for Marshmallo - Friends ft. Anne-Marie from one of my hip hop classesLearn a new dance to one of your favourite artists.
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Ariana Grande - 7 Rings (Dance Tutorial) | Easy Kids Choreography | MihranTV
One that may need a little practise but once you have mastered it, you will love it.
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20-Minute Hip-Hop Dance Class | LEARN A DANCE (AGAIN)
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Just Dance 2019
Get a sweat on with these 10 tunes!
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Zumba for beginners. 20 minutes of fitnessZumba is an exercise fitness programme created by a Colombian dancer and
choreographer. It is a great way to workout and get sweaty!
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Zumba for intermediates: 20 minute workout
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Have a look at these different dance motifs.
See if you can choreography your own dance. Be creative. Use different areas of your house.
Pick some music to put your routine to.
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It’s Tik Tok time!Use these Tik Tok motifs to make your own Tik Tok style dance.
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Indoor Workouts
Each session is approximately 30 mins
*No equipment is required
*Can add in more repetitions of each exercise to increase difficulty
*Can complete on video chat with friends to make it more enjoyable and competitive
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Session 1
1. 50 x star jumps
2. 50 x mountain climbers
3. 20 x jumping squats
4. 1 x minute wall sit (x 2)
5. 1 x minute plank (2)
6. 50 x sit ups
7. 50 x alternate heel touches
Rest and repeat (2-3 times through)
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 2
1. 20 x Burpees
2. 20 x alternate leg lunges (each)
3. 2 minute circle arms - straight out/sideways
4. 2 minute circle arms - straight out/forwards
5. 2 minute circle arms - straight back
6. 20 x push ups
7. 50 x star toe ab exercises
Rest and repeat (2-3 times through)
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 3
1. 100 x fast step ups, alternating legs (using one step)
2. 50 x Superman raises
3. 30 x Squats
4. 3 x 1 minute wall sit
5. 30 x plank arm raises
6. 20 x tricep dip on large step or immovable chair
7. 50 x alternate abs - bicycle
Rest and repeat (2-3 times through)
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 4
1. 5 minute jog or high knees on the spot
2. Contralateral limb raises x 50
3. 20 x Jumping squats
4. 20 x diamond wall push ups (x2)
5. 50 x ab leg ups
6. 20 x sit ups
7. 1 x minute plank (x3)
Rest and Repeat
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 5
1. 2 minutes skipping - or jumping over a small object, feet together (repeat 3 times)
2. 50 x calf raises
3. 2 minute arm circles, changing direction every 30 seconds
4. 20 x lunges
5. 20 x abs - stretch and reach
6. 30 x up and down planks
7. 2 minute - step ups on one step
Rest and Repeat
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 6 (rest day)
Meditation
https://www.youtube.com/watch?v=4EaMJOo1jks
Follow the link in order to complete
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Session 7
1. Squat + 4 air boxes - repeat for 3 minutes
2. 20 x chair tricep dips
3. 10 x bear crawl reps
4. 20 x single leg deadlift
5. 20 x shoulder bridges
6. 20 x Plank leg lifts
7. 20 x sit ups
Rest and Repeat
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 8
1. 50 x star jumps
2. 50 x stair jumps (feet together) - using one step only
3. 50 x mountain climbers
4. 20 x single leg hops (as far as you can jump on one foot) (balance)
5. 2 minutes x boxer
6. 20 x russian twists (abs)
7. 50 x ab leg ups
Rest and repeat (2-3 times)
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 9
1. 30 x Burpees
2. 20 x tuck jumps
3. 20 x Clock lunges
4. 20 x push ups
5. 20 x tricep dips
6. 30 x sit ups + four punches
7. 4 x 30 sec one sided planks
Rest and Repeat
1. Pick 5 different stretches and hold each for 15 seconds (repeat twice)
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Session 10 - Flexibility
OPTION ONE (Stretches)
https://www.youtube.com/watch?v=Sl6q1igrxpk
OPTION TWO: (Yoga type stretches)
https://www.youtube.com/watch?v=DZ7hrD0Z_3o
OPTION THREE: (Improve your flexibility)
https://www.youtube.com/watch?v=L_xrDAtykMI
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Alternative workouts
You now have completed a variety of different exercises, it’s your turn now to create your own workout
with the exercises provided.
7-8 activities per session, attempting to work out the whole body throughout the 30 minutes
Change the repetitions and timing, based on your strength and fitness ability
Progressive overload - is once you have been exercising regularly, your workouts should increase by 10%
each week IE pick one of the following to increase by 10%
- Repetitions
- Time
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Fitness Challenges
Baby Shark Abs Challenge- https://www.youtube.com/watch?v=LurCQ9XGkt0
Bring Sally Up Press up challenge- https://www.youtube.com/watch?v=41N6bKO-NVI
Bring Sally Up Squat challenge- https://www.youtube.com/watch?v=bql6sIU2A7k
Cha Cha Slide Plank Challenge- https://www.youtube.com/watch?v=x_YFkVSp34s
Tabata Workout- https://www.youtube.com/watch?v=Z4ziWoCuf5g
https://www.youtube.com/watch?v=aUYRVSNz_VY
Abs workout: https://www.youtube.com/watch?v=22_hoTQrsJA
The Body Coach- HITT Sessions
Find a variety of his workouts on his YouTube
channel:
https://www.youtube.com/user/thebodycoach1
Pamela Reif- HITT Sessions
Find a variety of her workouts on her
YouTube channel:
https://www.youtube.com/channel/UCh
VRfsT_ASBZk10o0An7Ucg
Go onto YouTube and type in ‘HITT sessions’ and you will get loads of different exercise sessions. Below are two examples of people that have a
variety of similar videos that you can do
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Core Workouts
Build those abs, get strength in the core, anything is possible!
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20 MIN TOTAL CORE WORKOUT (Equipment Free Ab Workout)
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At Home Core Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer
This one is hard!
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NetballFitness sessions specifically designed for Netball
but could be used for any sporting activity
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Netball Fitness Workout: Session 1
Week beginning Monday 6th AprilThis is a great workout session that you can do at home.
We have set a 30 day challenge! Complete 4 workouts a week for one month and watch the improvement on the netball court! Go for it!Be proud of what you achieve & be strong on that netball court!
I will look forward to seeing the results in September!
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Netball Fitness Workout: Session 2
Week beginning Monday 13th AprilThis is a great workout session that you can do at home.
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Netball Fitness Workout: Session 3
Week beginning Monday 20th AprilThis is a great workout session that you can do at home.
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Netball Fitness Workout: Session 1
Week beginning Monday 27th AprilThis is a great workout session that you can do at home.
Do you feel
fitter for the
trials of a
Netball match?
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A Power session that you can do in your living room / garden to help keep your
fitness levels up for Netball
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Netball acceleration session.You will need a bit of extra space for this. Maybe you could do this one in a park or your garden.
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Power session 2: You may need to improvise with equipment but, this session will
focus on the large muscle groups in your legs.
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Plyometric session. You may need to improvise on equipment and be creative.
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Football
Train like a pro at home.
DO NOT BREAK ANYTHING!!!
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The Ultimate Indoor Soccer Workout - Soccer training for kids at
home
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Full Soccer Training Session Just Using a Wall
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Juggling a Soccer Ball for Beginners - Tutorial
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10 Explosive Speed Exercises | No Equipment/Bodyweight
Training You Can Do Anywhere
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10,000 Touch Soccer/Football Workout
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Rugby
Get rugby ready for next season.
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Simple Bodyweight workout to build muscle
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The PERFECT Home Workout (Sets and Reps Included)
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Calm your mind, still your body, be present, relax, breathe.
These videos will help you to focus on yourself, to centre yourself, and to find
some calm and peace.
Meditation and Mindfulness
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Mark Williams Mindfulness Meditations
https://www.youtube.com/playlist?list=PLbTuZkZyHw9I7-YcOp27YgOVuo1tCJUFE&app=desktop
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Meditation For Inner Peace - Yoga With Adriene
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Lots of apps that you would usually have to pay for are free at the moment – make
the most of these and try to get into daily habits of completing physical exercise or
meditation.
Free Health, Fitness & Mindfulness apps
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LINKS:
https://www.blogilates.com/wor
kout/
https://www.springmoves.com/
https://www.nike.com/gb/ntc-
app
https://www.headspace.com/
https://www.calm.com/
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7 minute
workout:
Fitness
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