WEEK 1 TOGETHER WE'RE STRONGER THANKS FOR THE MEMORIES!
8 WEEK CHALLENGE This program has been developed to provide the students at Wells Cathedral School with a fitness and exercise programme that can be completed at home. Please read this guide carefully before starting. It is designed to use your own body weight so very limited equipment is required. Although you are not at school, it is essential you continue to exercise to stay fit to reduce the chance of illness. Each week you will be sent a new set of exercises. Please record your workouts on the 'Accountability Calendar' that can be downloaded and printed. On week 1, 4 and 8 - please complete the 'Test' this should take no longer than 10 minutes and is to be completed alongside your daily exercises, or on a rest day. At the end of each week - please complete the Google Form to log your progress with your sports teacher. Your teacher will keep a log of your results. Your results will contribute to house points. Click Here to enter your progress Each workout is designed to take between 15 to 30 minutes so can easily be completed during the day. Some exercises need more space than others. The following symbol will signify the need to get outside for that exercise. Have Fun and Good Luck!
WHAT TO EXPECT Over the next 8 weeks the amount of exercise you do on a weekly basis will change.
Throughout this 8 week period you will be performing three separate styles of training; • resistance training • cardio (cardiovascular) training • rehabilitation (stretching). For resistance training this means one circuit training session. For cardio this means one session of either LISS (low intensity steady state) or HIIT (high intensity interval training) (LISS = 35-45 minutes power walking) (HIIT = 10-15 minutes sprint training)
For stretching this means one entire completion of the stretching routine.
Recommendations: • Do not perform circuit training and HIIT training on the same day • Doing LISS and circuit training on the same day is ok, but do not do them as one session. Split them up into morning / night. • DO NOT do more than 2 sessions of circuit or cardio training (approx. 60–70 minutes of exercise) per day. • Stretching is not the same intensity as other training and can be done after any other session of exercise (resistance, LISS or HIIT). It is a form of cool down and rehabilitation. PLEASE ensure you complete a thorough Warm Up and Cool Down before and after every session. These will not be included in the exercises. Example Week:
ACCOUNTABILITY CALENDAR
CIRCUIT 1
Complete each exercise 3 times. If you score 'Beginner' on your Test - complete this whole circuit 4 times. If you scored 'Intermediate' in your Test - complete this whole circuit 6 times, the same with advanced. Medicine ball squat & press (if you don't have a weight, use a 1l water bottle)
Knee ups (you can use the stairs)
Ab Bikes
Walking Lunges
CIRCUIT 2
Complete each exercise 3 times. If you score 'Beginner' on your Test - complete this whole circuit 4 times. If you scored 'Intermediate' in your Test - complete this whole circuit 6 times, the same with advanced. Push Ups
Burpees
Straight Leg Sit-Ups
Weighted Step-Ups
CIRCUIT 3
Complete each exercise 3 times. If you score 'Beginner' on your Test - complete this whole circuit 4 times. If you scored 'Intermediate' in your Test - complete this whole circuit 6 times, the same with advanced. Tricep Dips (You can use a chair or your stairs)
Weighted squat clean & press
Commandos - Down and up is 1
Leg Raises
HIIT - SPRINTS
Interval Training Short Intervals (Straight Line) 20 Seconds On 20 Seconds Off Repeat 3 times. This is 1 set - repeat according to Beginner, Intermediate and Advanced.
* This can be completed in a small space. If you have no outside space, run on the spot.
HIIT - SKIPPING
Complete 30 seconds of skipping for 1 set. 30 seconds rest. Your skipping should be at high intensity. *If you do not have a skipping rope, simply jump on the spot imagining you have a skipping rope.
LIIS EXAMPLES LISS Cardio Training 1 session of LISS = 35–45 minutes of walking (approximately 6.0 – 6.4 kmph) LISS stands for Low Intensity Steady State. This can be used to define exercise types such as walking. Walking is a low intensity exercise at which you stay the same pace for the whole time. LISS therefore is any moderate or long duration cardiovascular exercise that maintains the same intensity throughout. Maybe go for a 35 minute walk or cycle with your parents or your dog - or get some headspace on your own. It is a really nice way to get outside and get some fresh air. Although there are only 2 slots for LISS in the Accountability Calendar, it can be completed as many times per week as you like. We recommend at least twice.
STRETCHING Stretching can use completed as a Cool Down and on a rest day.
If you have access to a foam roller here are some examples of stretches to complete. Foam rollers can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cool down, before and after exercise