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MIND & BODY ACTIVITIES FOR TEACHERS

Waitrose Ltd provides video fitness plan resources in conjunction with qualified personal trainer and yoga instructor, Shona Vertue

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Link: https://www.waitrose.com/home/inspiration/healthy-eating-andweightloss/fitness-lifestylewaitrose/shona-vertue-fitnessplanwaitrose.html

MINDFULNESS FOR TEACHERS

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Mindfulness is known to produce many benefits that help both the body and the brain. 

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Examples include:

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  • Stress reduction

  • Health and immune function

  • Focus and attention

  • Handling difficult emotions

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EQUIPMENT-FREE EXERCISES

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The Extended Lunge

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  1. Stand upright and step forward as far as you can with your left leg, then bend at the knee so that your leg is at a 90-degree angle.

  2. Make sure you push your weight into your front(left) heel. Pushing into your heel forces youth recruit your hamstring and gluteal muscles much more than a regular lunge.

  3. Return to the start position and repeat. Perform x 10 repetitions on this leg before changing sides.

  4. Do three sets in total.

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The Squat

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Arguably the most effective exercise for engaging all of the key leg muscles.

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  1. Start with the feet shoulder-width apart.

  2. Squat by bending your knees and lowering your bottom until your thighs are parallel to the floor.

  3. Rise back up and repeat.

  4. Aim for 3 sets of 10 reps to start with.

  5. You could progress on to holding a weight in each hand as you get stronger.

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The Plank with Forward Reach

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The plank is a tie test of core strength and will work wonders upon firming the middle. Adding rotation or reaches will make it even more effective.

 

  1. Lie down with your elbows on the ground.

  2. Elevate your body on to your forearms and the balls of your feet, distributing your weight evenly between your forearms and feet.

  3. Keep your elbows bent at 90 degrees and back straight with hips raised off the floor.

  4. Squeeze your torso and reach forward with your right arm.Hold momentarily, then return to the plank position.

  5. Repeat with the left arm, alternating for 10 reps (5 with each arm).

  6. Do 4 or 5 sets. Gradually increase the reps in each set to 20 (10 per arm)

Examples of Perfect Plank Form

Plank Jacks 

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From a low plank position, jump both feet out wide, then promptly return into the starting position. Ensure that the core is maintained to keep the body in. a straight line. Then repeat process.

Burpees

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Begin in a standing position. Position your feet shoulder-width apart. Keep your back straight, your chest out and your arms at your sides.

Drop into a squat. Bend your knees, driving them out slightly past your toes, while bringing your butt down. Keep your feet flat on the floor. Place your hands on the floor (palms down) in front of your feet.

Kick your legs back into a high plank position. Your body should be in a straight line from shoulders to heels. Lock your arms in place. Keep your head straight, eyes looking slightly ahead. 

Lower toward the ground. Bend your elbows and bring your body toward the floor. (Basically, the bottom part of a push-up.) Keep your body straight and your core tight.

Rise back to high plank. Focus on keeping your body straight.

Return to a squat position. Jump your legs forward. When you land, make sure your feet are flat on the floor. (Your positioning at the end of this move should be the same as in Step 2.)

Jump! Reach your arms up as you launch toward the ceiling. It should be an explosive jump. Land in the original standing position and then go back to Step 1 and restart the process.

Squat Hold

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Begin in a standing position with feet wider than the hips. From here, sit your posterior back and bend your knees to move you into a squat position. Stay low in a static squat for the whole move

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Open Body Twists

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Begin in a high plank position, wrists positioned under your shoulders. Then step your right foot up so that it is next to your right hand. From here, raise your right hand and to the side until it is directly above your head. Follow your hand with your eyes. Hold for a second at the top before planting your hand back on the floor and stepping your foot back to plank. Repeat but this time working on the left side.

Mountain Climbers

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Begin in a high plank position. Look down towards your hands and keep your back flat. From this point, drive your left knee towards your chest then bounce to swap legs so that your right knee comes towards the chest. Repeat as fast as possible.

Knee Slams

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Stand on the spot, engage your core muscles and raise both hands above your head. Drive the left knee up with power and bring your arms down to your sides. Add in a little bounce as you repeat, this time lifting the right knee. Try to go as fast as you can.

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