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Stay active during lock-down

Our Director of Sport, Mr Hancock has shared this with all staff and asked us to share to the community! So here goes......

The boys in the Senior School have been challenged to do a minimum of 210 minutes of exercise and activity a week. It may sound a lot, but it is just 30 minutes a day… Perhaps you would like to attempt to do the same?

All of your activity counts – walking, bike riding, running, home workouts – keep track of your minutes and see how well you do.

Things you might like to try:

  1. You may have seen or read about Joe Wicks and his daily ‘PE lessons’. PE with Joe. These are live each day at 9.00am. They are perfect for the whole family to do. All you need is some space and a water bottle. If you subscribe to his YouTube channel, you will find lots of different workouts you might like to try. Some are more difficult than others.
  2. Joe Wicks not for you. Have a look here - 20 minute workouts (mixed). 
  3. Always dreamed of being a super-hero?! Or you just need some help and ideas – have a look at  The First 5 levels are free. Username – / Password – FightingTheGoodFight.
  4. The boys in Year 7 and 8 have been sent the attached ‘weekly alphabet workout’. Try it, or create your own - if you have gym equipment at home, include using it.
  5. Every minute, on the minute challenges…  Here is an example, but you can create your own using any exercises you like. This challenge lasts for 10 minutes. Every minute, on the minute, you must complete: 5 press-ups, 5 jump-squats (Squat down & jump up high!), 5 burpees (google if unsure) or 5 star jumps. If you complete these 3 exercises in 33 seconds, you get 27 seconds to recover; complete them in 50 seconds and you only get 10 seconds of recovery. When the second minute starts, you go again. Repeat this 10 times (If you can!). Too easy or too hard – adjust the exercises or the time you are working for.
  6. Go walking, jogging or running:
    • Time yourself on a known route. Try to beat your time when you do it again.
    •  ‘Run away’ from home for 15 minutes. Can you get back in less time? Next time go further and get back quicker!
    • Rather than ‘plodding’ around the same old route, try breaking your usual run into time or distance intervals of walking, jogging and running. And/or include a ‘stop’ where you do 2 minutes of different exercises (squats / press-ups / Star Jumps etc) before carrying on.
  7. If this all sounds too much like hard work, why not try yoga, tai chi or pilates. Beginner sessions can be found on YouTube.

That’s it for now. Good luck!

Tom Hancock, Director of Sport