Fitness

If you are looking for a great way to start your day, or if you need a way to get active during your free time, why not try out one of 'The Body Coach's' free workouts? Joe Wickes is providing FREE live sessions each morning at 9.00am. You will find the sessions on YouTube, you do not have to subscribe to his channel and each session lasts 30 minutes. If you miss the live session, or if you are feeling energetic and want to complete more than one, follow the link below to access all of the sessions already posted on the site.

Show Us Your Attempts

If you want to show us any of your attempts at the challenges we set, send them to us on our PE Department Twitter account @Q3_PE

Please ensure that you have the consent of a parent/carer before tweeting!

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Weekly Challenge 1

It is important that whilst you are away from the Academy you are attempting to remain active. As a PE department we will be setting you challenges to attempt during breaks from Academy work or when you may have been timetabled Wellbeing active.

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Mr Richardson's Tennis Ball Trick Shot Challenge

Challenge 2 - Watch the video and see how well you get on.


https://drive.google.com/file/d/1g_tt-74gMUUMBV1HNDb9x_qd1LtsEgbt/view?usp=sharing

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Toilet Roll Challenge

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Weekly Challenge 2

Another challenge for you to work on throughout the week. Running/ jogging or walking. Can you challenge yourself and complete it in under 6 minutes? Can you do it 3 times or more throughout the week?

I'll be honest the most difficult bit is to maintain motivation and to keep count of how many you have done.

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Ball Mastery Session.

Coerver® Coaching is the World's No.1 Soccer Skills Teaching Method and are endorsed by clubs and coaches globally

On Friday @ 5.00pm Director, Scott Wright, is putting on a free Ball Mastery session online.

Scott’s has worked extensively within elite coach & player development and to date has worked with the following: Gareth Bale, Micah Richards, The Premier League™, The RFEF (Royal Spanish Football Federation), Chelsea FC, Newcastle United FC, Bolton Wanderers FC, Blackpool FC, Leeds United FC, Birmingham City FC, Millwall FC, Sheffield Wednesday FC, Fulham FC, Manchester United FC, Manchester City FC, Liverpool FC, Dinamo Zagreb FC, Videoton FC, FK Vojvodina, Slovan Bratislava FC & Slavia Prague FC.

Simply follow the link below and register to access the session. Feel free to video your efforts and tag the PE department on Twitter so we can see you attempts. @Q3_PE

https://twitter.com/CoerverEW/status/1252676497854402568?s=20

Hermit Workout.docx

Hermit Workout

  • Complete this workout at Level 1.

  • Complete all exercises and that equals 1 set.

  • Rest for 2 minutes.

  • Complete all exercises again and that equals 2 sets.

  • Rest for 2 minutes.

  • Complete all exercises again and that equals 3 sets and the workout is then complete.

The link for the workout is below. I have also placed the link for the website below. This website has thousands of free workouts available to suit every individual. The website also offers challenges, meal plans, recipes and its all free so go and have a look.

Workout -https://drive.google.com/file/d/1o8QhqWk5Dypd78KUV2GfDnWXnbT_BJUS/view?usp=sharing

Website - darebee.com/

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5 Minute Follow Along Full Body Workout

  • I have created a 5 minute non stop full body workout

  • Just open the video and follow along.

  • If you need to rest that is not a problem but try your best to rest as little as possible.

  • Exercises such as the press ups and shoulder taps can be made easier by simply performing the exercise on the knees.

  • Enjoy.

https://drive.google.com/file/d/1tkqjssCx157h4-Noidx_o7StGSoLwMZ7/view?usp=sharing

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Weekly Challenge.

Use the video or follow the link below to see the latest, spring term challenge.

A bit of athletics and a gymnastics/ strength endurance task.

Boxer.docx

Boxer Workout

  • On this document there are 3 boxer workouts for you to do.

  • Read the instructions on the document in order to complete the workout.

https://drive.google.com/file/d/1fRXu53ukF0SIpoTUZQ3FOFJzCAjJ9kR6/view?usp=sharing

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Cup on Head Challenge

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Weekly Challenge.

An indoor challenge this week. Follow the link, or watch the video and give it a go.

Let us know which challenge you set yourself.

Mr Richardson's 5 Day Fitness Challenge.docx

5 Day Fitness Challenges

  • I have set you a challenge for each starting from Monday 18th May.

  • Look at the table complete the challenge and write down how you got on.

  • The table can be emailed back to me at m.richardson@q3academy.org.uk

https://drive.google.com/file/d/1IE3HXxwDARrXyETebjI-BVKmikmi3WG4/view?usp=sharing

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Sock Challenge

  • This is Friday's Sock Challenge.

  • Watch the video and give it a go.

https://drive.google.com/file/d/1RAo5rlw0A4LR6idRtoIEJ4WLnVbiP-zd/view?usp=sharing

Nando's PE.docx

Nando's Wing Roulette Fitness Challenge

  • Have a look at the word document and give this challenge a go.

  • You can aim to complete all 10 wings in one go or you can try and complete 2 wings for each day this week.

https://drive.google.com/file/d/1EHOo3xbwHBklf_jBX-i8qOS3aHcfWfbb/view?usp=sharing

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National Sports Week Challenge 1

  • Wall Toss Test - Hand-eye coordination.

  • One handed from right to left and left to right.

  • 30 seconds to complete as many catches as you can.

https://drive.google.com/file/d/1tj6YitdpiZS1lUd0IDpFFJNCYgHtqZsH/view?usp=sharing

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National Sports Week Challenge 2

  • Laundry Basket Sock Throw Challenge

  • You need 3 pairs of socks and a laundry basket or something similar.

  • Start by taking one step back from the laundry basket and attempt to throw all three socks into the basket.

  • If you get all three socks into the basket then you take two steps back and attempt the same again.

  • Your aim is to take as many steps back as you can without missing a single shot.

  • I was able to take 5 steps back before I missed a shot. Can you beat it?

https://drive.google.com/file/d/1YdJmDhc1G9e-QrdSkhgmY942ucHrFnwB/view?usp=sharing

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National Sports Week Challenge 3

  • Speed Bounce Challenge

  • Complete as many speed bounces as you can in 30 seconds.

  • Can you beat Mr Richardson?

https://drive.google.com/file/d/1r8dmQ0SQJ8Ep_gssVFsyjJ76SD8sGVIp/view?usp=sharing

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National Sports Week Challenge 4

  • Tennis Tap Up Challenge.

  • All you need is a frying pan and a pair of socks.

  • 60 seconds to complete as many tap/keepy ups as you can.

https://drive.google.com/file/d/14dEWQakVI6dpxzW3uDnbLQH7e5G2-0lF/view?usp=sharing

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National Sports Week Challenge 5

  • Figure of 8 Challenge.

  • All you need is any type of ball or a toilet roll.

  • 60 seconds to c