Design your own Workout

Putting together your own workout can enhance your motivation to complete exercise each day and give you an added sense of achievement. By designing your own workout you can decide which areas of the body you want to target and the intensity you want to exercise at. Remember, to see the best improvements you will need to train at a higher intensity!

All of the videos available have been made by your teachers. They require little to no equipment and are there to help you improve technique and involve variations to make things a little easier, or for those of you seeking a challenge, more difficult.

Using one of the templates and the videos, design your workout however you like. If you don’t want to do a full body workout at once, you can design multiple workouts to complete on different days of the week to ensure you are working all your major muscle groups.

Share your workouts with us on Showbie and your teachers may give them a go, too!

Latest videos:

Core workout
How to plank
How to squat correctly
Mountain climbers
Press ups

Beginner:

Set 1

  • 30 seconds exercise 1
  • 30 seconds rest
  • 30 seconds exercise 2
  • 30 seconds rest

(repeat x4)
Rest 1 minute

Set 2

  • 30 seconds exercise 3
  • 30 seconds rest
  • 30 seconds exercise 4
  • 30 seconds rest

(repeat x4)

Intermediate:

Set 1

  • 40 seconds exercise 1
  • 20 seconds rest
  • 40 seconds exercise 2
  • 20 seconds rest
  • 40 seconds activity 3
  • 20 seconds rest

(repeat x3)
Rest 1 minute

Set 2

  • 40 seconds activity 4
  • 20 seconds rest
  • 40 seconds activity 5
  • 20 seconds rest
  • 40 seconds exercise 6
  • 20 seconds rest

(repeat x3)

Advanced:

Set 1

  • 45 seconds exercise 1
  • 15 seconds rest
  • 45 seconds exercise 2
  • 15 seconds rest
  • 45 seconds exercise 3
  • 15 seconds rest
  • 45 seconds exercise 4
  • 15 seconds rest

(repeat x3)
Rest 1 minute

Set 2

  • 45 seconds exercise 5
  • 15 seconds rest
  • 45 seconds exercise 6
  • 15 seconds rest
  • 45 seconds exercise 7
  • 15 seconds rest
  • 45 seconds exercise 8
  • 15 seconds rest

(repeat x3)

Beat the Teacher

Each week one of the teachers from the SJB PE Department will be taking part in a different physical or sporting challenge. Your task is to compete the same task, to the same standards, but better!

Can you beat your PE teachers at their own game?

How many times can you keep the sock up?

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a fantastic way to get a full body workout, targeting a variety of muscle groups while burning large amounts of energy. HIIT workouts when completed correctly can give the same effects as long distance endurance training over a much shorter period of time.

An effective HIIT workout involves raising your heart rate (HR) to 80 – 95% of your max HR during periods of high intensity exercise, followed by periods of rest or lower intensity exercise. Raising and lowering your HR through HIIT can decrease your resting HR and make your heart more efficient when working close to your maximum.

One of the most famous video creators on the internet is Joe Wicks and he has a variety of HIIT workouts available for free on YouTube. See some of his videos below and try one based on your experience of HIIT and your current fitness levels.

If you want to try something different, the Nike Training Club app has a variety of different workouts which you can browse and filer by muscle groups, length, qorkout type and more.

Beginners

HIIT Home Workout for beginners
Ultimate Beginners HIIT Workout | The Body Coach

Intermediate

Workout 3 | Intermediate HIIT | The Body Coach Beginner Workout Series
25 Minute Intermediate Low Impact HIIT | The Body Coach

Advanced

20 Minute Advanced Home Workout | Full Body Fat Burner | The Body Coach
20 Minute Advanced Fat Burning HIIT Workout | The Body Coach

Download the Nike Training Club app

Cycling

Cycling is a really good low impact form of exercise that gets you out into the fresh air and builds your cardiovascular and muscular endurance. Why not download Strava to track your rides to see how far and fast you are going and you can choose to share with your friends if you want to get competitive.

Here are some ideas if you want a target to work to. Remember to get improvement it is best to do at least 2 or 3 rides per week.

New to cycling:
5K ride: aim to complete this distance in under 30 mins

Intermediate:
10K ride: aim to complete this distance in under 35 mins

Advanced:
20K ride: aim to complete this in under 50 mins

Professional:
25K ride: aim to complete this in under 50 mins

Be aware that these times will be harder to achieve on mountain bikes and on off road trails!

Download the Strava app by clicking on the picture below:

Running

Running is a fantastic way if improving and maintaining cardiovascular endurance, speed and muscular endurance. Running helps to strengthen joints, burns lots of energy and can lift your mood as you run through the woods, fields or along local roads.

Running is a great way of improving the efficiency of your cardiorespiratory system and can be done through many different methods. Running at a consistent pace is a great method of continuous training, sprints to walks / slow jogs are an example of interval training and running over different levels of terrain is an example of fartlek training.

Downloading Strava will help you to track your runs, see your pace and how far you go. You can keep these hidden for only yourself to see or share it and compete against friends and family. You can also try the Nike Run Club app which has different training programmes for different levels of runners.

If you are new to running and keen to improve, the couch to 5k programme is a great way to get started. With different options available on the app, you could be running your first 5km in just 9 weeks!

Here are some challenge ideas for those looking to set targets. Remember don’t overdo it and try to run 3-4 times a week.

Starting your running journey:
Download the Couch to 5k and complete it!

Intermediate runners:
Run 8km over the course of a week.

Advanced runners:
Run 15km over the course of a week.

Professional runners:
Run 30km over the course of a week.

Download the different running apps by clicking on the images below:




Dance

Dance is a FUN way to get your body moving, raise the heart rate and burn some calories.
It requires you to use lots of different parts of your body. Often your upper body and arms are moving in one direction, while your lower body and legs are doing something completely different. This can really test your coordination, whilst enhancing concentration, balance and flexibility too.

If you are beginner start by following the dance/aerobic/Zumba workouts. Once you can complete a 20 minute workout without stopping, try a longer workout, e.g. 30 minutes.
Aerobic Workout
Zumba

If you are at intermediate level, try a TikTok workout, just dance or a hip hop Tabata style workout. These are move dance focused but also help to develop your cardiovascular endurance still.
TikTok
Just Dance
Hip-Hop Tabata

If you need a challenge try learning one of the dance tutorials and perform to music.
Rain on me tutorial
Shaun Mendes tutorial

For the experts, you could make up your own routine using ideas from videos.

Yoga

Yoga is more than just stretching, when done correctly it will strengthen and tone your muscles as well as improving flexibility. Yoga will also focus on breathing and this adds a relaxing element that can make you feel calm and centered.

We have carefully selected a range of yoga sessions which would be suitable to try out. There often different variations of each pose to make it easier or harder and it is best to choose options which are ‘comfortable’ rather than trying to overstretch!

Each of the instructors will have lots of alternative workouts so you can try each one and decide which style suits you best and then look up more of their sessions!

Short sessions/ beginners (10-20mins)

10 min Morning Yoga Stretch for Beginners – Energy Boost Yoga
Easy Morning Yoga Flow | For Beginners! (15 min )
Morning Yoga Workout – Better Than The Gym | Strength & Stretch
Yoga For Complete Beginners – 20 Minute Home Yoga Workout!

Hatha Yoga (there is more flow into and out of the poses in this style)

Hatha Yoga (Makes You Feel So Good) 45 Minute Flow
30-Minute Vinyasa Yoga Flow with Ashton August (Full class)
30-Minute Power Vinyasa Flow with Briohny Smyth

Strength Focus

The Total Body Yoga Workout Challenge Day 1
Full Body Home Yoga Routine For Strength, Flexibility & Stability
Yoga For Weight Loss | Fat Burning Workout | Yoga With Adriene
30-Minute Power Vinyasa Flow with Briohny Smyth