Week 2&3 - 20&27 July
100-1 Challenge
(Time yourself during week 2 Tuesday sport! Compare it in week 3)
100 x high knees
90 x star jumps
80 x crunches
70 x sumo squats
60 x hip thrusts
50 x plank in and out jumps
40 x mountain climbers
30 x lunges
20 x tuck jumps
10 x burpees
Park workout
100m sprint
10 Pushups
15 situps
20 squats
Repeat 5 times (adjust repetitions if too difficult).
Card Challenge
(This workout will require a deck of cards)
Each suit represents an exercise, and the number will represent the number of reps
I.e. Spades 9 = 9 crunches). You may want to challenge someone at home.
CLUBS- burpees
HEARTS- push ups
DIAMONDS- squat jumps
SPADES- crunches
https://www.youtube.com/watch?v=-YpRYNREDV8 - No equipment HIIT Workout
https://www.youtube.com/watch?v=g_tea8ZNk5A - 15min Full body stretch
https://www.youtube.com/watch?v=WtGE0Uz9zSE - Yoga for relaxation
You can use this time to jog/walk down to your local park and complete one of the fitness challenges above. You could even follow a push up challenge (https://www.thepushupchallenge.com.au). Make sure you time your activity and keep a log of what you've completed. Keep up the great work everyone. Enjoy!
- Mr Blaydon!
Week 3 - additional exercises
As well as the repeat of exercises above, I've uploaded a few more links to videos and fun workouts below if you're running out of exercises to do.
- Bodyweight Rows - 15 reps
- Bodyweight Squats - 25 reps
- Pushups - 15 reps
- Jumping Jacks - 50 reps
- Mountain Climbers - 20 reps
- Pushups - 10 reps
- Bodyweight Rows - 15 reps
Good luck and enjoy!
Mr. Blaydon
Week 4
Welcome all to Week 4 sport. Plenty of fun workouts and challenges to choose from today.
- Pe with Joe 20 moves in 20 minutes https://www.youtube.com/watch?v=ZU8FX2Q7Vq0
- 10 minute guided meditation https://www.youtube.com/watch?v=ez3GgRqhNvA
- Film a trick shot from a sport of your choice. Upload the video onto your PDHPE class stream.
Time yourself again in the Spartan workout and see how much you’re improving.
- Time from start to finish
· Rows - 15 reps
· Bodyweight Squats - 25 reps
· Pushups - 15 reps
· Jumping Jacks - 50 reps
· Mountain Climbers - 20 reps
· Pushups - 10 reps
· Bodyweight Rows - 15 reps
Goodluck and enjoy!
Mr. Blaydon
Week 5 - 10 August
Hi everyone,
Below are a few options for you to choose from for Tuesday sport. Good luck and have fun!
- Head over to the ‘get active’ section of the SSC Balmain website and take part in the fitness workout with Mr. Blaydon.
- Low impact 30min cardio session https://www.youtube.com/watch?v=50kH47ZztHs
- Full body flexibility routine (20 mins) https://www.youtube.com/watch?v=lPKRiU9u_Hc
Kind regards,
Mr Blaydon
Week 6
Below are a few options for you to choose from for Week 6 Tuesday sport. Good luck and have fun!
12 Minute Total Cardio Park HIIT Workout
https://www.self.com/gallery/outdoor-hiit-workout
- Attempt a 4km walk/jog and time how long it takes you to do. Try to do this twice a week recording your time after each attempt. The aim is to increaseingly get faster each week.
- Yoga for Complete Beginners - 20 Minute Home Yoga Workout!
https://www.youtube.com/watch?v=v7AYKMP6rOE
Mr Blaydon
Week 7
Hi everyone,
Welcome to Week 7 sport!
This week the PDHPE staff have made their very own ‘Balmain30’ workout to get you through todays sport. Head over to the ‘Get Active’ section of the school website and have a try yourself.
Also take 5 minutes out of your day to complete the guided meditation.
https://www.youtube.com/watch?v=inpok4MKVLM
Keep up the great work!
Mr. Blaydon
Week 8
Hi everyone,
Welcome to Week 8 sport!
This week the PDHPE staff have made their very own 'Balmain30' workout to get you through todays sport.
Week 9
Hi everyone,
Below are a number of options to complete for Week 9 - Tuesday Sport.
- Download the 'Zombies, Run!' game on your phone and attempt your first mission. This application is so much fun for running and walking. You're the leader of your town and have to complete missions by running/walking away and escaping zombies.
- Home workout challenge - https://www.youtube.com/watch?v=31BiQiXk8jQ
- 10 minute Ab challenge - https://www.youtube.com/watch?v=AnYl6Nk9GOA
Keep up the great work, nearly there!
Mr. Blaydon
Week 10
Hi all,
Last week of Term 3! I would like to say a big thank you for all your participation during sport this term. For today's workout make your way over to the 'Get Active' section of the SSC Balmain website where the PDHPE staff have created an Agility and Abdominal workout.
Kind regards,
Mr. Blaydon
Term 4, Week 1
For today's sport you can follow the Balmain Spartan challenge. You could also re-attempt your 1/3 or 5km jog time from last week or complete one of the workouts provided by your PDHPE teacher. See you all soon and keep up the great work!
Mr. Blaydon.
Term 4 Week 3
Welcome to week 3! Last week of online learning.
For sport today you can re-attempt:
-1km/3km or 5km jog (whichever you feel comfortable completing). Attempt which ever distance you want at your own pace. Compare your time to your Week 1 time.
- 16 minute lounge room workout https://www.youtube.com/watch?v=TwOuh73cGGQ
- 20 minute Guided meditation https://www.youtube.com/watch?v=4EaMJOo1jks
Thank you for your ongoing commitment with sport during lockdown. You have all done so well, see you all next week!
Mr. Blaydon
