Outdoor Workout
For teachers, outdoor workout sessions meet the PE Experiences and Outcomes in the movement skills, competencies and concepts organiser. See First Level HWB 1-21a and HWB 1-22a; Second Level HWB 2-21a and HWB 2-22a.
EAC teachers can find other PE support material in HWB at the EAC Home Learning and Teaching Sharepoint on Glow.
Creating your own outdoor workout will help you to maintain your fitness and could become part of your weekly or even daily routine. You can vary the activities you work on each session or you can repeat your workouts trying to improve on your performance each time. Aim to make your workout last for between 15 to 30 minutes.
You Will Need:
A safe outdoor space away from traffic, trip and slip hazards
A stop-watch, phone or watch (not essential but helpful)
String or chalk (not essential but helpful)
What You Do:
Plan a sequence of 4 or more activities you can do in your chosen space that increase your breathing and heart rate.
Suggestions to get you started –
- Hop/run/skip between two markers placed 3m or more apart. How long does it take ? How many times can you repeat in 4 minutes?
- Standing push ups against a tree or wall. Place two hands on the tree trunk or wall with your feet about 50 cm away from the base of your object (so you have to lean in to reach). Keeping your hands in place, push yourself up and away. Repeat 30 times.
- Jump across a line. Find a line (a crack between paving stones) or make a line using chalk, string or a stick laid on the ground. Stand to one side with your feet parallel to the line. Keep your feet together and jump from side to side across the line. How many jumps can you make in 1 minute?
- Do some jumping jacks. How many can you do in 4 minutes?
You can record your workouts on a simple sheet My Workout Record
We have created a ThingLink image that you could share with your pupils. This would give them a different way to access and work through the activities.
You will find many more ideas for your outdoor workout in Woodland Workout . All ideas can be adapted to suit workouts in gardens and parks.
Extend the Learning
Watch these clips from BBC BiteSize .
First and Second Levels
Muscles needed for movement https://www.bbc.co.uk/bitesize/clips/zdmjtfr
Importance of Fitness
https://www.bbc.co.uk/bitesize/clips/zrd4q6f I
For Second Level
Muscles needed in exercise
https://www.bbc.co.uk/bitesize/clips/zmt2n39
