Summer Holidays Stay Fit

Have you ever gone into the holidays (never mind when) and thought, all the great work I have done this year in Physical Education (PE) and Games is going to diminish in the holiday period?

Don’t despair, follow the simple programme below and when you come back in September you might even be fitter than you was, just remember you are going to get tested as soon as you get back!

Session1

• Run for 5 minutes (without stopping).
• Stretch for 2 – 3 minutes, using all the great knowledge we have taught this year in PE.
• Start your stop watch and do the following, walk for 30 seconds (briskly), jog for thirty seconds.  You need to repeat this process 10 times.  At the end record the distance you have covered and next time beat it!

Session 2

• Run for 5 minutes (without stopping).
• 30 seconds of punching the air, 30 seconds off x 5.
• Then complete the following circuit

Press ups, sit ups, squats

• Complete 10 reps (10 times) of each exercise, when you have finished have a 2 minute break.  You should repeat this circuit 5 times.  Just remember, if you can’t do press ups do them on you knee’s.  If you can’t do them on your knees and go all the way to the floor, just go half way.

Session 3

• Run for 5 minutes (without stopping)
• Stretch for 2 – 3 minutes, using all the great knowledge we have taught this year in PE.
• Place two cones (or a T-shirt and a water bottle) 20 metres apart.
• Then complete the following

Sprint from one cone to the other (or a T-shirt and a water bottle) and back and then do 10 burpees, 10 sit up and 10 press ups

• Repeat the above process but this time do 9 reps (9 times) of each exercise.
• Carry on until you reach 1 rep (1 time) through each exercise

So, in conclusion you have three fitness sessions you have to complete each week.  Get a book and record every session, how far you run and how many reps you complete etc.  If any of the above is too hard/easy the first time you do it, adapt the exercise to make it easier…….. Don’t just not do it!

Any questions, just ask…… I am not that scary.

Yours in Fitness

Mr P