Keeping Fit and Healthy at Home
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The Healthy Mind and Body Booklet Stay safe, stay fit, stay healthy 1. Introduction 2. How this works 3. Useful Websites 4. Yoga and Pilates Contents 5. Dance 6. Indoor Workouts (including circuits, flexibility sessions, core workout and Click on the link to go fitness challenges) straight to that section. 7. Netball Specific Workouts In each section, click the links or pictures to be 8. Football taken to the videos. 9. Meditation and Mindfulness 10. Core Workouts 11. Rugby 12. PE with Joe 13. Free health, fitness & mindfulness apps Introduction Just 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 BACK TO CONTENTS PAGE 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! BACK TO CONTENTS PAGE 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 BACK TO CONTENTS PAGE Yoga and Pilates Fun workouts to keep you healthy and active at home. Enjoy! BACK TO CONTENTS PAGE Yoga For Complete Beginners - 20 Minute Home Yoga Workout! BACK TO CONTENTS PAGE Yoga For Bedtime - 20 Minute Practice BACK TO CONTENTS PAGE Yoga for beginners: 30 minute workout BACK TO CONTENTS PAGE Yoga for balance: 30 minute workout BACK TO CONTENTS PAGE Yoga for stress relief. A 20 minute workout BACK TO CONTENTS PAGE Join our Cosmic Kids Yoga Adventure so you can Teach Pokemon to understand The power that's inside Yoga, mindfulness and relaxation designed especially for kids, used in schools and homes all over the world. Healthy screen time with fun and movement. BACK TO CONTENTS PAGE Star Wars (The Force Awakens) | A Cosmic Kids Yoga Adventure A kids yoga adventure based on Star Wars The Force Awakens! Join Jaime as we tell the story of Rey using yoga poses. BACK TO CONTENTS PAGE 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! BACK TO CONTENTS PAGE 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 BACK TO CONTENTS PAGE 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. BACK TO CONTENTS PAGE 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. BACK TO CONTENTS PAGE 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! BACK TO CONTENTS PAGE Dance Workouts Have some fun in your bedroom or living room, dancing to the songs. Involve your family and have some dance time together! BACK TO CONTENTS PAGE Just Dance Workout 1 When 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. BACK TO CONTENTS PAGE Rasputin Just Dance BACK TO CONTENTS PAGE The Eye of the Tiger - Just Dance BACK TO CONTENTS PAGE Hips Don’t Lie (Sumo Version) - Just Dance BACK TO CONTENTS PAGE 24K Bruno Mars - Just Dance Think you’ve got what it takes??? BACK TO CONTENTS PAGE 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 BACK TO CONTENTS PAGE One of the must have dances:Just Dance Kids 2 I Am A Gummy Bear BACK TO CONTENTS PAGE Get your family involved in the ‘Waka Waka’ BACK TO CONTENTS PAGE 20 minute Hip Hop workout BACK TO CONTENTS PAGE Dance Tutorial for Marshmallo - Friends ft. Anne-Marie from one of my hip hop classes Learn a new dance to one of your favourite artists. BACK TO CONTENTS PAGE 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. BACK TO CONTENTS PAGE 20-Minute Hip-Hop Dance Class | LEARN A DANCE (AGAIN) BACK TO CONTENTS PAGE Just Dance 2019 Get a sweat on with these 10 tunes! BACK TO CONTENTS PAGE Zumba for beginners. 20 minutes of fitness Zumba is an exercise fitness programme created by a Colombian dancer and choreographer. It is a great way to workout and get sweaty! BACK TO CONTENTS PAGE Zumba for intermediates: 20 minute workout BACK TO CONTENTS PAGE 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. BACK TO CONTENTS PAGE It’s Tik Tok time! Use these Tik Tok motifs to make your own Tik Tok style dance. BACK TO CONTENTS PAGE 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 BACK TO CONTENTS PAGE Click here for PE with Joe BACK TO CONTENTS PAGE 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) BACK TO CONTENTS PAGE 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) BACK TO CONTENTS PAGE 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) BACK TO CONTENTS PAGE 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) BACK TO CONTENTS PAGE Session 5 1.