Workouts & Activities

Sports

The PE & Sports Department have come up with a range of exercises and workouts to help you keep fit and healthy during lockdown. Scroll down to choose from a range of exercises and activities which are updated each week.


Workout 4

Islands Game

Try using different sizes and shapes of ball to play this game, which develops throwing, catching, spatial awareness and movement skills.

Set out two square playing areas, each one is the players ‘island’

Using underarm throws (cannot go down when leaving the hand), take it in turns to try to land the ball in your opponents’ island

A player wins a point if they land the ball in the island, or the opponents drops an attempted catch

Throws that land outside the island are void and do not score for either player

Many variations of the game can include pairs or 2v1, overarm throws, shorter/longer distances between islands and larger items.

 

 


 

Workout 3 

The Alphabet Workout

This week’s H@H workout is a very creative workout devised by Third Year Oliver Townend, in response to one of our PE tasks – massive thanks to Oliver for putting this together! Challenge a family member or friend, to Oliver’s random workout using words! You can also test your foreign language vocabulary, by choosing a topic for words set in one of your languages at Hampton, or a new language you are learning!

Decide on the language and word length for the workout.

List the alphabet and prescribe an exercise and time or quantity to each letter.

Take it in turns to randomly draw out or tell each other a word.

The longer the words, the more exercise to do in each set!

 

We hope you enjoy the workout.  You can choose your own exercises and times/quantities for each letter, or try Oliver’s suggestion below:

A:15 Pushups

B:50 Jumping Jacks

C:20 Crunches

D: 10 Burpees

E: 60-second wall sit

F: 20 Arm Circles

G: 20 squats

H: 30 Jumping Jacks

I: 60 second plank

J: 20 Mountain climbers

K: 40 crunches

L: 12 Burpees

M: 15 Squat Jumps

N:10 Pushups

O: 20 lunges

P: 10 Tricep Dips

Q: 20 Jumping Jacks

R: 60 second plank

S: 30 bicycle crunches

T: 60 second wall sit

U:40 high knees

V: 30 squats

W: 15 tricep dips

X: 10 Mountain climbers

Y: 12 jumping lunges

Z: 30 crunches


Workout 2

Plank Football

Want to add some fun to ‘working out’? Plank football helps work on core stability and balance, whilst adding elements of skill and competition!

We would advise not setting up this game on a hard surface.

Set out a rectangular playing area to suit you (we recommend trying 1.5m wide, by 2 or 3m long at first).

The width of the playing area at each player’s end, becomes the goal line.

Place your hands on the line, with body behind, at the start of each round.

Goals must be scored by using your hands, to pass the ball across the opponents line.

Add your own extra rule(s), as you get used to the game. Try setting a time limit for each round, or use a ‘best of format’.

 

 

 


Workout 1

The HIIT Randomiser Workout adds a little variety to your session!  Try it with your parents or siblings:

  • Search in App Store or Google Play for a free random number generator
  • Plan and choose your ten exercises – Either focus on certain muscle groups each time – or for a whole body workout, try to rotate muscle groups in your exercise order.
  • Choose a work:rest ratio level to suit you and then maybe step it up a level next time!
  • There are lots of exercise demos online, please choose those that suit your level of ability, or see Mr Hurst’s choice below.
  • Push yourself, but ensure you maintain form!

If you are struggling to choose your own exercises, here’s a suggestion from Mr Hurst, for a whole body workout.  Give it a try!

  1. Press-Ups (from knees if normal press-ups are too hard)
  2. Lunges
  3. High Knee Running (on the spot)
  4. Squats
  5. Sit-Ups
  6. Tricep Dips (use a chair)
  7. Jumping Jacks
  8. Wall Sit
  9. Step-Ups (use stair, low wall or bench)
  10. Mountain Climbers

Keep checking back, for more Hampton@Home Workouts & Activities.