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Home Workout

Importance of Exercise!

Regular physical activity can improve your muscle strength and boost your endurance (as well as your mood!). Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle whatever your day may challenge you with!


Daily Home Workout

Experts say…

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day! Let’s try these daily ‘Anywhere’ exercises to build your core strength - they are great as stand-alone workouts or can complement a cardio workout. Top Top: You can always swap out the exercises with another that you prefer.


Home Workout Exercises

Monday

  • 30-Second Plank (right)

  • 30-Second Plank (left)

  • 30-Second Plank (centre)

  • 10 Lunges (2 sets)

  • 10 Burpees

  • 60-Seconds Run (on the Spot)


Tuesday

  • 10 Push-ups

  • 30 Squats (2 sets)

  • 10 Burpees

  • 10 Star Jumps (2 sets)

  • 30-Second Plank

  • 10 Lunges (each side)

Wednesday

  • 10 Lunges (each side / 2 sets)

  • 60-Second Plank

  • 30 Squats

  • 10 Push-ups

  • 30 Scissor Kicks


Thursday

  • 10 Push-ups

  • 30 Scissor Kicks

  • 60-Seconds Run (on the Spot)

  • 10 Burpees

  • 60-Second Plank

  • 10 Lunges


Friday

  • 20 Burpees

  • 10 Push-ups

  • 15 Star Jumps (2 sets)

  • 10 Lunges (each side)

  • 30 Scissor Kicks

  • 60-Second Plank


Saturday

  • 5 Lunges (each side)

  • 10 Push-ups

  • 10-Seconds Run (on the spot)

  • 10 Burpees

  • 10 Star Jumps

  • (repeat the series x3)

Sunday (REST DAY)

 

Get your game on!


You will need:
  1. Dice

  2. 12 Exercises

  3. Floor space

Challenge 1

Using the 12 exercises on the next page, roll your dice twice and whichever accumulative number they land on, you have to do that particular exercise 3 times (when you get a double, you have to do exercise number one). You can decide on the length of time you have to do it for or use challenge 2!


Challenge 2

Set yourself a length of time that you do each exercise for. Roll the dice - each number represents a minute - it’s up to you whether you roll once or twice!

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