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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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
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Health and immune function
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Focus and attention
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Handling difficult emotions
EQUIPMENT-FREE EXERCISES
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The Extended Lunge
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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.
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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.
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Return to the start position and repeat. Perform x 10 repetitions on this leg before changing sides.
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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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Start with the feet shoulder-width apart.
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Squat by bending your knees and lowering your bottom until your thighs are parallel to the floor.
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Rise back up and repeat.
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Aim for 3 sets of 10 reps to start with.
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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.
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Lie down with your elbows on the ground.
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Elevate your body on to your forearms and the balls of your feet, distributing your weight evenly between your forearms and feet.
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Keep your elbows bent at 90 degrees and back straight with hips raised off the floor.
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Squeeze your torso and reach forward with your right arm.Hold momentarily, then return to the plank position.
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Repeat with the left arm, alternating for 10 reps (5 with each arm).
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Do 4 or 5 sets. Gradually increase the reps in each set to 20 (10 per arm)
Examples of Perfect Plank Form