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Half Term Battle Plan



RED ALERT, RED ALERT, HALF TERM, DO NOT PANIC


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It's back. Yet another week of entertainment & activities needed to keep them kids occupied. And to make matters worse, the weather is ABSOLUTELY PANTS so you can't just shove them outside to run off that mad energy.

But never fear, I am here to offer some tips and workouts to keep all ages occupied and to keep your sanity vaguely intact.


Benefits of exercise on young people


NHS guidelines suggest that kids aged between 5 and 17years should be doing 60mins of moderate to vigorous exercise a day. Currently, only 44.9% of children in the UK are reaching this (as of 14th Jan 2021.) Children have a lot more opportunity to be "sedentary" with the rise and popularity of screen time. There's nothing wrong with screen time at all and, like everything, it's about balance. We want to balance rest and exercise to ensure kids are feeling healthy and happy.

The benefits of exercise on young people are huge. Exercise encourages healthy bone, heart and muscle development, reduces stress, increases sleep quality, boosts self esteem and there's evidence that it can improve academic scores. As long as exercise is being performed in the correct way, there's no reason it can't be perfectly safe and beneficial for young people. And bonus win, thats 60mins of your day they're occupied, so pop the kettle on and take a breather. This ones on me.



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What kind of exercise can kids do?


Did you know that kids should be doing both aerobic exercise and strength training? Aerobic exercise is anything gets that heart rate up. Running, dancing, football, basketball, cycling.....list goes on.

And strength training is beneficial for bone and muscle strength which can help reduce risk of injury, improve performance in sports, boosts confidence and reduces body fat. Think gymnastics, climbing, tennis and body resistance exercises.

Add in anything the involves co-ordination, balance, flexibility and you got the whole package.

Just make sure to do a proper warm up and cool down, practice proper technique and ensure the space is suitable for exercise. A jazzy water bottle helps too.


How to introduce it into daily life?


An active lifestyle can be done with limited time and funds.


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To keep these change consistent:

  • Make it fun!

  • Set an example and do active things together like dog walks, trips to the park or workouts

  • Set a schedule for exercise and tick it off

  • Find communities, clubs or groups to join for social interaction which counts for SO MUCH

  • Create competitions or challenges within the family. Add prizes for extra oompf (ie: who manages their weekly active minutes gets a prize)

  • Cook together! Get the kids to be responsible for a meal a week. They can pick and cook it together. Ideal for half term.

  • Getting everyone on board can feel like a bit of an upheaval at first, but stick at it, keep it positive and fun.


Weekly Half Term Workout


Below is a weekly workout you and your family can do at home. You don't need anything for this, but you can add little weights or bands if you like. I highly recommend some BANGING tuuuuunes too.

Once you've completed a workout, tick it off, maybe add a prize at the end of the week if they are completed. Adapt and change if you need to and repeat as many times as you like.

Completed it? Let me know for a shout out and mad respect.

Ready?

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Monday: Sprint It


Select your cardio:

  • Jog

  • Cycle

  • Skip (on spot if you don"t have a rope)

  • High Knees

  • Boxing (invisible punch bag)

  • Stair Climb

Sprints:

  • Do your chosen cardio for 1minute AS FAST AS YOU CAN

  • Slow down by marching on the spot for 30seconds

  • Sprint for a minute

  • March

  • REPEAT 6rounds

  • Want extra? Do another 6rounds of a different cardio.

Tuesday: Time Chaser Challenge


You have 10minutes to complete as many rounds of this as you can.

Make it tougher by challenging someone else to it.

  • 50 Punches

  • 40 Sumo Squats

  • 30 High Knees

  • 20 Forward Jump

  • 10 Spiderman Plank

Wednesday: Beat The Stopwatch


Set a stopwatch and complete 5 rounds as fast as you can.

  • 10 Starjumps

  • 10 Squat into a side leg kick (right leg)

  • 10 Squat into a side leg kick (left leg)

  • 10 Burpees

  • 10 Table Top Bridge

FINISHER Wall sit for as long as you can hold it


Thursday: Team Battle


Choose a team mate.


Person 1:

  • 5 Tuck Jumps

  • 5 Supermans

  • 10 Mountain Climbers

  • 10 Butt Kicks

Meanwhile, Person 2:

  • Holds a plank until person 1 finishes the exercises


SWITCH


Person 2 now does:

  • 5 Tuck Jumps

  • 5 Supermans

  • 10 Mountain Climbers

  • 10 Butt Kicks

Whilst person 1:

  • Holds a plank until person 2 finishes the exercises

REPEAT THIS 6 TIMES

(You can change the plank hold to a wall sit, press ups, crunches or burpees! Also if doing this alone, set a timer for a minute to complete person 1's exercises, set a timer to hold a plank for 1minute and repeat)


Friday: Ultimate challenge

EVERYTHING IN ONE


Select your cardio:

  • Jog

  • Cycle

  • Skip (on the spot if you don"t have a rope)

  • High Knees

  • Boxing (invisible punch bag)

Sprint for 2minutes with your chosen cardio.

Then:

  • 10 Punches

  • 10 Sumo Squats

  • 10 High Knees

  • 10 Bear Crawl

  • 10 Forward Jump

  • 10 Starjumps

  • 10 Squat into a side leg kick (right leg)

  • 10 Squat into a side leg kick (left leg)

  • 10 Bridges

  • 10 Burpees

  • 10 Tuck Jumps

  • 10 Supermans

  • 10 Mountain Climbers

  • 10 Butt Kicks

  • Plank hold for 1minute to finish



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Half term? Completed it mate.


Laura x



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