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The Challenge

 

Have some fun with these simple exercises. You can do these on your own or even better with your brothers and sisters. Why not get your parents/carers involved, if they think they are up to challenging you! 

 

Each day there will be a new exercise for you to tackle. Give them ago! It can really be beneficial for your body and mind and can give you a real sense of achievement.

 

There will be rewards for completing all the challenges. 

 

Why not challenge a member of staff!?

 

If there are any exercises you can think of then feel free to reply back to us and we can try them out! 

Day 22

 

We will finish the week with Push Ups and Twist (torso rotation). This push up needs to be taken slowly to get a rhythm going. It’s not about just doing as many as you can. 

 

As you get to the top of the push up, shift your weight onto your left hand and lift your right arm up, rotating through the spine and shoulders into a side plank position with your arms. Place your right hand back on the floor under your right shoulder, then lower into your next push up.

 

 

 

    

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Day 21

 

Okay, since we are all athletes now after our recent exercises, we will take two of them and turn them into one.

 

So we will do an inchworm with a push up! Very good for an all body burn! 

 

To do Inchworm Push Ups, start standing tall. Then place your hands down on the ground, keeping your legs as straight as possible. When you reach the high plank position, you will perform a push up. Press back up to the top of the push up and then, from the plank position, walk back in and repeat.

 

 

 

 

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Day 20

   

So we will keep it with planks but with another variation of the plank. The plank is mainly for your core muscles but different variations also help hit different muscles in the body. 

 

The Plank Jack is a great cardio move; it raises the heart rate while working both your lower and upper body.

Begin in a plank position with your shoulders over your wrists, your body in one straight line and your feet together.

Like the motion of a jumping jack jump your legs wide apart and then back together (legs out and back in is 1 rep).

 

  

 

Either set a target amount of reps before stopping to rest and do it again. Or set a time and do as many as you can.

  

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Day 19

 

Up and Down Plank is a personal favourite of Mr G! This will work so many muscle groups so you could say it’s a fully body!

 

Start in the push up position with arms fully extended before a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to a full plank. The video will show you and it’s another burner!

 

 

 

As with other exercises you can go for a set amount of time or a set amount of reps on each arm!

 

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Day 18

 

This one is a real burner! If you do it for reps or even a set time! You will be getting the heart pumping!

 

Here are the steps to performing Jump Squats:

 

Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted and knees behind toes. Arms are in front of the chest for balance.

 

Jump straight up, swing arms overhead and return to squat.

 

 

 

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Day 17

 

Hopefully this is another one that the boss has not heard of or tried. 

 

It’s the Inchworm. This is an exercise that’s mainly for your core but will hit the shoulders and arms as well. Give it a go as it’s one that will catch your breath once done enough times.

 

  

 

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Day 16

 

Reverse Snow Angels

 

It’s easy doing Snow Angels in the snow but doing them the other way round is a lot more difficult.


You lie face down on the floor with your arms stretched out to your sides and a few inches off the ground. Now circle your arms toward your head and let the Snow Angels commence. This is going to be a good exercise for your back as well as cardio. You will want to do 10-15 reps and then take a rest.

 

   

 

With all of the exercises it’s important to get a rhythm and your breathing sorted so it’s comfortable when doing the exercises. It is not a race!

 

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Day 15

   

Tuck Jumps are very good for your cardio vascular system. This exercise will get your heart beating fast! Don’t worry if you get out of breath. 

 

Start by standing with your feet a little less than shoulder width apart. Drop down a little into a quarter squat then explode into the air. Keep your back straight throughout and tuck your knees up towards your chest as much as possible before landing as softly as you can.

 


Unfortunately Mr G won’t be doing any of the current exercises with you as he fell over this morning. A slab went from underneath him, he fell and rolled his ankle damaging it again … shopping went flying! 

 

With mental health week around the corner it’s a really good time to exercise as it does help the mind and the body. A real sense of achievement can be felt once finishing any form of exercise.

 

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Day 14

 

Side-to-Side Jumps are very similar to the double footed Side Hops we did the other day. But, with this exercise, you’re using one foot at a time and using that to jump sideways and land on the other to then spring off the other foot back to the other foot alternating each time.

  

This is another cardio based exercise which will burn the legs.

   

  

 

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Day 13

   

Toe Taps, or Toe Touches, are usually done with a bench. However, you can use a shoe box, or a football or rugby ball, or anything that helps get the feet off the floor and moving.

   

This is a cardio based exercise. You will want to do this for a period of time, then rest and then repeat that again.

   

  

 

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Day 12

    

We stay with cardio based exercise today, Side Hops.

 

You will need to set out a distance by using two items. Then jump using both feet, landing in a slight squat position and on the balls of your feet. Just keep moving from side to side by jumping. 

 

Do this for 30 to 40 seconds then rest for 10 seconds and repeat 5 times.

  

  

 

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Day 11

 

After what felt like a very quick weekend we will start this week with a cardio based exercise, Butt Kicks. It’s very similar to jogging on the spot but bringing the heels to the top of the hamstring almost like you are running backwards.

 

This exercise should be done for a set amount of time (45 seconds on) with a little rest (15 seconds) and then repeat the exercise 5 times. If it’s too easy or too hard then tweak the times. 

 

 

Keep trying to encourage your family and other students to try and exercise.

 

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Day 10

 

Let’s keep it simple. Jumping Jacks or Star Jumps.


Kids love these! Stand tall and then explosively jump into the air, expanding your legs and your arms so that you look like a large “X” in the air. Try and do as many as you can in 30 seconds, then try and beat that score, you can also make the time longer if it’s too easy.

 

  

 

Straightforward exercise if one that’s deceiving to most. If done for a good amount of time with little rest between sets you will certainly feel the heart race and calf muscles burn.

 

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Day 9

 

Let’s get the legs moving with some Lunges: walking or standing.

  

Step forward and bend your front knee to a 90-degree angle. The goal is to have your back knee touch the ground without letting your front knee extend past your toes. You can make it harder by carrying water bottles as weight or an item in the house that can be used as weight like a can of beans.

 

 

You can do this by walking from one end of the room to the other or use an outside space or the school hall. Moreover, you can do Lunges in a standing position focusing on one leg before the other or doing alternate legs one after the other.

 

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Day 8

 

So today we will keep it simple with Leg Raises. 


Lay on your back and with your hands under your bottom lift your legs without bending at the knee. Try to hold at the top then slowly lower back down. Try to keep your heels off of the floor. This works your lower abdominals but be careful to not let your lower back arch. 

 


Keep persevering with the daily exercises, remember if it's one you don't like you can always revert back to a previous exercise and see if you can better it from the previous time.

  

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Day 7

 

I hope the muscles in your legs aren't as sore as mine are today? Anyway, from Wall Sits to Bear Crawls. 

 

Bear Crawls are good fun and they are a full body exercise. For these you will need some space so if it’s at home or at DLC you may need to open up some room.

 

 

Try doing Bear Crawls with a partner or a friend and rave against each other. You may want to do these in the school hall or at home in the living room or even the hallway.

 

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Day 6

 

So after the weekend I hope you, like me, are ready to do some more exercise. Hopefully, you all didn’t indulge too much like I did.

 

Starting this week we are going to tackle the Wall Sit, a great exercise that targets your thigh muscles, hamstrings and glutes.

   

    

 

Remember to try and challenge a parent or a member of staff. Also, now we have 6 exercises to choose from, try and pick one or two and do them one after another for more of a challenge. Don’t forget to record your times - we want to see your results.

 

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Day 5

 

Last exercise of the week, which means you'll be working out at the weekend. We have some very good students that can do the Plank! Kaleb in Primary is one I’ve often seen do the Plank and he is very good at it.

 

Elbows on the floor and balanced on your tiptoes, go eye-to-eye and see who can last the longest. For competition see how long you last going head to head with other family members keep a record and see if you can beat your previous time. For a real challenge find a football or a basketball and with the ball place it on the floor, now place your hands on the ball as if you were holding it and then get into the plank position. If you feel your body shaking that’s okay it’s your muscles working. 

 

 

  

Hope everyone’s well, staying home and staying safe. Keep working hard and look forward to seeing you all soon.

  

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Day 4

 

We are close to this week’s 5 exercises and so far we have hit, Mountain Climbers, Squats and Burpees. So our fourth exercise this week is Push Ups! This is by far Mr Godfrey’s favourite exercise, some say he even invented it.

 

Straight forward and to the point. Just be sure your hands are in line with your chest and shoulders and your bum isn’t arched in the air. If you want to make it harder, do the push up with a pause at the bottom, and pause for 2 seconds each time you get close to the floor, it makes it slower but the exercise becomes harder. 

 

 

Remember with these exercises you can tweak them to how challenging you find them or what works best for you. It doesn’t matter if you find it hard or struggle with them. We all have to start sometime and there's no time like the present. Also you don't have to be great to start anything, but you do have to start to be great at something.

  

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Day 3

   

I hope you’re all trying the exercises, don’t forget you can challenge the adults at DLC and your parents and carers. The exercise and movements are really beneficial. 

 

So far we have attempted Mountain Climbers and Squats. The next exercise for you to have a go at is a personal favourite of mine and that is the famous Burpee. This is another full body exercise and it’s very beneficial to all muscle groups.

 

If this doesn’t get your heart pumping fast I don’t know what will!! 

 

 

 

 

Don’t hold back, just attack the exercise, and remember if you found the exercises separately easy then try them together by doing the previous days’ exercises with today’s exercise. Or even crazier you could have all your family do all three! 

 

Again, give these a go, don’t forget to tell the teachers about your times and attempts. Also any exercise you want us to try we are all willing and waiting to hear from you so we can give them a go.

 

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Day 2

 

So with Day 1 exercise being Mountain Climber and hitting a lot of muscle groups, for Day 2 we will look to target our thigh muscle, hamstrings and glutes by doing Squats. Mr Cheesman is the expert at these and regularly tells people how heavy he squats! 

 

 

 

If you found the Day 1 exercise easy and find Day 2 easy why not try them together?

 

To do this start with Mountain Climber.  Either a set amount or continuously for a set time but with no rest and straight into Squats, again either for a set amount or for a set amount of time continuously working. Once you complete both exercises then give yourself 40 seconds rest before repeating both exercises.

 

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Day 1

 

Mountain Climber

 

Get into a push-up position and then alternate bringing your knee to your elbow.  Or go opposite knee to elbow. The idea is to move fast and work up a sweat! 

 

This exercise above can be 20/30 seconds of continuous exercise, followed by 10 to 15 seconds of rest. Then repeat the exercise 5 times. If you time just use the clock or the stop watch on your phone.