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 - 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: 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 - 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. 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)

BACK TO CONTENTS PAGE Session 6 (rest day)

Meditation

https://www.youtube.com/watch?v=4EaMJOo1jks

Follow the link in order to complete

BACK TO CONTENTS PAGE 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)

BACK TO CONTENTS PAGE 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)

BACK TO CONTENTS PAGE 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)

BACK TO CONTENTS PAGE 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

BACK TO CONTENTS PAGE 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

BACK TO CONTENTS PAGE 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

BACK TO CONTENTS PAGE 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

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 BACK TO CONTENTS PAGE Core Workouts

Build those abs, get strength in the core, anything is possible!

BACK TO CONTENTS PAGE 20 MIN TOTAL CORE WORKOUT (Equipment Free Ab Workout)

BACK TO CONTENTS PAGE At Home Core Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer

This one is hard!

BACK TO CONTENTS PAGE 10-Minute Flat-Belly Barre Workout

BACK TO CONTENTS PAGE Netball Fitness sessions specifically designed for Netball but could be used for any sporting activity

BACK TO CONTENTS PAGE Netball Fitness Workout: Session 1 Week beginning Monday 6th April This 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!

BACK TO CONTENTS PAGE Netball Fitness Workout: Session 2 Week beginning Monday 13th April This is a great workout session that you can do at home.

BACK TO CONTENTS PAGE Netball Fitness Workout: Session 3 Week beginning Monday 20th April This is a great workout session that you can do at home.

BACK TO CONTENTS PAGE Netball Fitness Workout: Session 1 Week beginning Monday 27th April This is a great workout session that you can do at home.

Do you feel fitter for the trials of a Netball match?

BACK TO CONTENTS PAGE A Power session that you can do in your living room / garden to help keep your fitness levels up for Netball

BACK TO CONTENTS PAGE 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.

BACK TO CONTENTS PAGE Power session 2: You may need to improvise with equipment but, this session will focus on the large muscle groups in your legs.

BACK TO CONTENTS PAGE Plyometric session. You may need to improvise on equipment and be creative.

BACK TO CONTENTS PAGE England Netball HITT session

BACK TO CONTENTS PAGE England Netball HITT 2

BACK TO CONTENTS PAGE Football

Train like a pro at home.

DO NOT BREAK ANYTHING!!!

BACK TO CONTENTS PAGE The Ultimate Indoor Soccer Workout - Soccer training for kids at home

BACK TO CONTENTS PAGE Full Soccer Training Session Just Using a Wall

BACK TO CONTENTS PAGE Juggling a Soccer Ball for Beginners - Tutorial

BACK TO CONTENTS PAGE 10 Explosive Speed Exercises | No Equipment/Bodyweight Training You Can Do Anywhere

BACK TO CONTENTS PAGE 10,000 Touch Soccer/Football Workout

BACK TO CONTENTS PAGE Rugby

Get rugby ready for next season.

BACK TO CONTENTS PAGE Simple Bodyweight workout to build muscle

BACK TO CONTENTS PAGE Rugby Home Workout

BACK TO CONTENTS PAGE The PERFECT Home Workout (Sets and Reps Included)

BACK TO CONTENTS PAGE Meditation and Mindfulness

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.

BACK TO CONTENTS PAGE Mark Williams Mindfulness Meditations https://www.youtube.com/playlist?list=PLbTuZkZyHw9I7-YcOp27YgOVuo1tCJUFE&app=desktop

BACK TO CONTENTS PAGE Daily Calm Meditation

BACK TO CONTENTS PAGE Meditation For Inner Peace - Yoga With Adriene

BACK TO CONTENTS PAGE Mindfulness Meditation

BACK TO CONTENTS PAGE Free Health, Fitness & Mindfulness apps

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.

BACK TO CONTENTS PAGE BACK TO CONTENTS PAGE LINKS:

https://www.blogilates.com/wor kout/

https://www.springmoves.com/

https://www.nike.com/gb/ntc- app

https://www.calm.com/

https://www.headspace.com/

BACK TO CONTENTS PAGE 7 minute workout: Fitness App

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