PE training plan

Warm up

arm circles - 1 min - arms and shoulder - stretches muscle and loosen joint

High knees - 1 min - hamstrings,quads, calves, legs, - stretches muscles, loosen joint

jumping Jack - 1 min - whole body (arms legs shoulders hips) - raises heart rate, stretches muscles

Inch worms - 1 min - chest back arm leg - stretches muscles, activates core and upper body

exercise 1

short distance sprints

set a designated distance, time how fast you take

changes time

exercise 2

drop and catch a ball

drop with one hand, catch with the other

do until 15 in a row.

biceps, triceps, deltoids

engages both physical and neuroligcal systems

exercise 3

squat jumps

squat then push up into jump. land softly on heals

10 mins

exercise 4

squats with medeicn ball

squat while holding ball to chest

5 mins

exercise 5

interval running

explain and give example

start with 1 hour but increase eah time

glutes, core muscles, hips flexs, quadriceps, hamstrings, calf muscles

increases pace, builds fitness, burns more calories, time effiecient

exercise 6

plant

balance on hands and legs for a period of time

time yourself to see how long

quads, hamstrings, core muscles, upper body (deltoids), Lower body

improve posture, activates more muscles, increases flexibility, easy to modify

exercise 7

balance on one leg

explain how to

time urself so changes

exercise 8

touch toes

explain how to

hold 5 mins

cool down

arm over chest stretch - 1 min - arms chest back - slows heart rate, relaxes muscles, slows breathing

slow lunges - 1 min - legs chest - slows heart rate, stretches and relaxes muscles

cobra position - 1 min - back, chest legs arms - slows heart rate, stretches and relaxes muscles

deep breathing - 1 min - lungs - slows heart rate, calms breathing