Year 8 PErd Thursday 23 April Miss Bidgood

Lesson 4 -23 rd April Measure your resting HR and record Today’s workout is an upper body circuit-remember a circuit is made up of periods of work and rest. We will work for 1 minute and rest for 15 seconds, or if you’re struggling then rest for 30 seconds-use a stopwatch on your phone or a computer. We will do 3 rounds of the exercises, have a 5 minute rest then do another 3 rounds making 6 rounds in total. Remember, it’s not about how many repetitions you do, it’s about not stopping during the work periods. The workout is on the next page-you will need a chair/bed or something similar to lean on, and 2 ‘weights’ (for example, 2 full water bottles, cans of food etc. )

Lesson 4 Workout Warm up-30 seconds each: Jumping jacks, high knees, arm stretches (arm circles, triceps stretch (one arm behind your back, push back with the other), shoulder stretch (arm across the body and stretch with other) Circuit (1 minute work, 15/30 second rest) Push ups Sit ups Bicep curls (with the 2 ‘weights’, hands down by your side, curl the weights up) Triceps dips (see image) Plank After 3 rounds have a 5 minute break then do another 3 rounds. Take your HR straight after finishing the circuit

Lesson 4 Questions What muscles are aching today? Can you research the correct name for these muscles? Define the component of fitness-strength Help is on he next page, but try to attempt to answer the questions by yourself first

Lesson 4 Answers Names of muscles may include-biceps, triceps, abdominals etc. Strength is the maximal force a muscle can exert against a load/resistance