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Click on the attached worksheets for Humanities Acrtivities and PSHE work.

  • Abdominal Workout
    • Normal plank

    • Wide arms plank

    • Wide leg plank

    • Side plank left

    • Side plank right

    • Leg raise Planks

    • Wide plank

     

    30 seconds 45 seconds 1 minute

    Time capped Rounds of Reps

  • Cardio Workout
    • Jogging on the spot

    • Skipping

    • Standing squats

    • Jumping Jack's

    • Burpees

    • In and Outs

    • Mountain climbers

     

    30 seconds 45 seconds 1 minute

    Time capped Rounds of Reps

  • All over strength training workout
    • Star jumps

    • Burpees

    • Mountain climbers

    • Press ups

    • Crunches

    • Flutter kicks

    • Plank

     

    Three rounds of 30 seconds, 45 seconds and 1 minute Reps

  • All over fast burn workout
    • Star jumps

    • Horse stance

    • Tricep dips

    • High knees on the spot

    • Front leg kicks

    • Bear crawl

    • Outside leg squats

     

    Two Rounds of 45 seconds and 1 minute Reps

  • Lower Body Workout
    • Star jumps

    • Standing squats

    • Press ups

    • Sit ups

    • Skipping

    • Standing lunges

    • Leg flicks

     

    Three rounds of 30 seconds, 45 seconds and 1 minute Reps

  • Platini warm up

    45 minutes

    Jog

    Feet flicks

    Heel flicks

    High knees

    High skip

    Rotate shoulders with a skip

    Ball drills:-

    Throw ins short/long

    Short passing 2 touch/ 1 touch

    Long passing 2 touch

    Diagonal passing 2 touch

    Chip pass control & pass

    Ball control:-

    Instep

    Laces

    Thigh

    Chest jump

    Headers stand/jump

    Keepy ups

    Core fitness with a ball:-

    Press ups with a ball

    Sit ups with a ball

    Squats with a ball above head

  • Upper body work out

    (A)

    • Jog on the spot 30sec 45sec 1min

    • Star jumps 30sec 45sec 1min

    • Burpees and jump 30sec 45sec 1min

    • Rest/ball work=60 sec only

    (B)

    • Press ups 30sec 45sec 1min

    • Spiderman crunches 30sec 45sec 1min

    • Superman planks 30sec 45sec 1min

    • Rest/ball work=60sec only

    (C)

    • Sit ups 30sec 45sec 1min

    • Flutter kicks 30sec 45sec 1min

    • V sit Russian twist 30sec 45sec 1min

    • Rest/ball work=60sec only

     

    15/20 min cool when you have completed the session static stretches.

    You must complete 3 rounds

  • Cardio Sprint Workout
    • 10 yard sprints x5

    • 10 yard shuttle runs x3 rounds

    • Sucide runs 2yrds 4yrds 6yrds 8yrds 10yrds x2 rounds

    • Skipping 2 minutes

    • Standing squats 30 seconds

  • All Over Body Workout
    • Press ups

    • Half press up

    • Full plank

     

    • Sit ups

    • Flutter kicks

    • Leg drops

     

    • Goblet squats

    • Jumping squats

    • Burpees and jump

     

    3 min sets x 4 grids

    1 minute rest between each set

    Total workout 15 minutes

  • Dumb bells work out
    • Bicep curls

    • Over head press

    • Lateral lifts

    • Front lift

    • Over head press and squat

    • Dumb bell cross over

    • Tricep lifts

     

    Two rounds of 30 seconds and 45 seconds Reps

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