Physical Education

Daily Fitness Plan

Timetable for weeks 1 – 3

This plan is a guide for you to help achieve your daily fitness goals. Aim to do 15 minutes of fitness each day and tick off on your ‘Move-It Minutes’ log when you have completed it. You may choose to do the set activity or you can create your own ideas; if you choose to do something different, please write down what you did instead. You may choose to do the same thing every day, which is also okay, just make sure to write it down.

If you have access to a device, please download the apps:

If you don’t have access to a device and/or can’t download these apps, you can create your own bootcamp/fitness circuit using the following as an example (or create your own):

  • Choose 10 exercises and complete each exercise for 1 minute
  • Choose 5 exercises and do all 5 for 1 minute, then repeat
  • Choose 2 exercises: Exercise 1- 50 seconds of work with a 10 second rest, Exercise 2- 50 seconds of work with a 10 second rest. Repeat 5 times

Strength based exercises may include:

  • Push-ups
  • Sit Ups
  • Plank/Side Plank
  • Squats/Squat jump
  • Lunges/Plyometric lunges
  • Crunches
  • Glute bridges
  • Bicycle crunches
  • V sit-ups

Other equipment you may need:

One day per week is Student Choice. Ideas can include:

  • Hula-hooping
  • Skipping
  • Balls: e.g. tennis ball, football, soccer ball, basketball- Play your favourite sport for 10 minutes
  • Obstacle Course: using things around your home, create an obstacle course and see how many times you can complete the course in 10 minutes
  • Fitness Bingo
  • Fitness Monopoly
  • PE with Joe (Youtube)
  • Fitness Yahztee
  • The Beep Test (app available to download)
  • The Kids Coach (paid app available to download)
  • Any of the apps/activities already listed in the timetable