Felsted Fitness at Home

Each week the Sports Scholars have been sent ‘At Home Fitness Sessions’ to complete once they have finished their academic work or if they are keen before they start their working day. These sessions have been designed to be completed at home and without needing any additional equipment and range from a short intense workout to one that can take 45 minutes. Please do have a go, it would be great to see and hear about some family fitness sessions:

Session 1:

 Before you start make sure that you complete a 5-10 mins warm up of your choice.

This session has a time limit of 21 minutes not including the warm up. 

You will start a 150m run either as one run or shuttles. You will then do 1 press up & then 1 burpee, this is round 1. For each round you add another press up & burpee (for example rd5 would be 5 press ups & 5 burpees). For every 3 minutes of exercise you must run 150m as before then continue the rounds of press ups and burpees until you have completed 21 minutes.

Record the number of rounds, press ups & burpees you complete so next time you have a goal to beat.

Please make sure to stretch post session and enjoy!

Session 2:

This circuit will involve decreasing timed rounds. In each round, aim to complete all exercises and reps within the given time. If you finish before the time is up then that will be your rest before your next round. As rounds get shorter do your best to complete as many reps as possible. Remember the only person you are competing against is yourself.

Before you start make sure that you complete a 5-10 mins warm up of your choice.

10 rounds and 10 reps per exercise

1.Burpee

2.Press Up

3.Star Jumps

4.Lunge

5.Crunches

6.Star Jumps With Touching Toes

7.V Sits

8.Prisoner Squats

9.Walkouts

10. Jump squat

Rd 1 = 6 min Rd 2= 5.5mins Rd 3= 5 mins Rd 4= 4.5mins Rd 5= 4 mins Rd 6= 3.5mins Rds 7-10 = 3 mins

Please make sure to stretch post session and enjoy!

Session 3:

Before you start make sure that you complete a 5-10 mins warm up of your choice.

There are 3 levels to this session:

Level 1 x 3 times through
Level 2 x 5 times through
Level 3 x 8 times through


Complete the following exercises by the number of repetitions next to them

40 x star jumps - 30 x tuck jumps - 40 x high knees - 2 min wall sit - 10 x tricep dips -
10 x squat jumps - touch your toes before jumping - 20 x sit ups - 10 x mountain climbers

After each exercise you move onto the next without rest - 5 secs transition time
After you complete all the exercises you have a 60 secs rest (if required please take more). 

Please make sure to stretch post session and enjoy!