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05/06/20

In Year 10-13 and want some virtual work experience? Sign up for the Speakers for Schools 'Experience Programme' today at https://t.co/Yv7pRaMbDu. Contact Mr Allison for more details. https://t.co/q4Bkhvh9Oq

04/06/20

Retweetd From SouthwarkYA's

WE STAND IN SOLIDARITY! ✊🏿✊🏻✊🏾 Please RT / share with young people. Aged 14+? Please join us Friday 05/06 for - interactive discussion on issues that affect young people - - Please email /DM to book and we will send you details. Thank you ✊🏿✊🏻✊🏾 https://t.co/BcTJfp1ysF

03/06/20

Retweetd From Southwark Libraries

Need some help getting started with that comic or graphic novel? (=^.^=) Tune in to our Festival of Words channel today at 4pm when Nigel from shares tips on story-boarding Set yourself a reminder here -> https://t.co/n69P3NuUof https://t.co/9HWvaak13o https://t.co/Ft6XcCo5LD

03/06/20

See how our classrooms have changed to support . We're really looking forward to seeing our Year 10 and 12 boys again from June 15th. Find out about more our changes at https://t.co/vjczB8NERO https://t.co/8KzVykFVKZ

03/06/20

School reopens to Year 10 on Mon 15th June, and we've made lots of changes to keep our boys and staff safe through . We can't wait to see our Year 10 boys again! Find our how we've adapted our classrooms, corridors and canteen at https://t.co/vjczB8NERO. https://t.co/ozUoVTHo20

01/06/20

Ali hits Mr Miller for six in the playground today. https://t.co/nEH7rxVtGc

01/06/20

Mr May and Mr Miller leading a workout in school today. Keep up! https://t.co/wkwXNKdQxF

01/06/20

We've made a short video assembly, including live prize draws, to celebrate the amount of work, effort and support that our school community is giving each other during this difficult time. Hope you enjoy it! https://t.co/wmgtPhU8bf

01/06/20

This week's reading competition... design a book cover. Think of one of your favourite books and redesign the cover. How will you tempt other readers to discover the book? Win a FREE book of your choice delivered to your door. Find out more https://t.co/ZmO4qg6Lvq

01/06/20

Ryan, Year 8, has made this Word Search using the titles of the books. Check out Ryan's word search at https://t.co/ZeUIFh0BAs. And congrats to Ryan for winning last week's reading competition! https://t.co/9QiJ8gmi2h

27/05/20

J K Rowling has surprised everyone by announcing a new book which she is publishing chapter by chapter on a new website. Completely different to Harry Potter. https://t.co/kVMtgzTiKX

26/05/20

Retweetd From SouthwarkYA's

***COMPETITION*** Aged 11-17? If you want to be a voice of hope during these challenging times why not get creative and use your imagination to create a short yet powerful piece. Enter our and have the chance to win a prize! https://t.co/WwFvtWiOXp

26/05/20

Konnie Huq's writing tips, as part of Festival of Words. Online today from 2pm https://t.co/6gg36RuGmu

26/05/20

Retweetd From Southwark Libraries

Are you sitting comfortably? Then let’s begin! The Southwark Festival of Words is back, with a host of talented writers, storytellers and artists ready to capture your imagination. It’s all premiering on YouTube from 26 May. Find out more at https://t.co/9HWvaaBBUW https://t.co/Nlqu9sGGiQ

25/05/20

Enter our Virtual Performing Arts Showcase. Think you've got a performance worth sharing?! Enter by 7th June. https://t.co/P5NSZwNGJO https://t.co/9SAk7DQJbQ

25/05/20

To our boys who are fans of David Walliams... Chichester Theatre's production of Walliams' 'The Midnight Gang' is available to view for free until 29 May https://t.co/tLfq9K2ALA

21/05/20

Daniel in Year 10 has written some reflections on our times, which we wanted to share with you. "The world is in a dire state right now. It may seem like there is no way out, but that is not true." Read Daniel's article in full https://t.co/UCyNgsQimt

20/05/20

Retweetd From Harris Garrard

Bitesize has suggested 7 simple ways we can all show for Mental Health Awareness Week. https://t.co/A9etSrRMOd

20/05/20

Get involved with breaking a Guinness World Record! Author and illustrator, Rob Biddulph, wants you to take part in the world's biggest online lesson ever. Thursday 21 May 4-4:30pm. Register today! https://t.co/yI6O6Yh83h

20/05/20

More pictures from our teachers' this week. We've been making cakes with the theme of lockdown. Some cracking cakes - tasty! See all the entries at https://t.co/qr9heJzVr9 https://t.co/dcjRZZ1K2W

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PE at Home

Now that most of us are spending more time at home, it is more essential than ever to make sure we are leading healthy active lifestyles.

The PE Department has got together a range of useful ideas and challenges to help you stay healthy and active, including sharing with you their own weekly fitness routines!


Key Stage 3 - Your Weekly Challenge

Every week we've a different challenge for all boys in Key Stage 3. The challenge has four stages. You will earn one entry in this week's prize draw for each stage you complete. 


Watch Mr Miller's video introduction - Week 5

Watch the video and see who uploaded most to MiMove last week.


Stage 1 - Here's the weekly workout. This week it's the 'Guardian' workout.

  • 10 squats
  • 20 side leg raises
  • 10 lunges
  • 5 close grip push-ups
  • 10 push-ups
  • 10 count elbow plank
  • 10 sit-ups
  • 10 butt-ups
  • 10 full bridges

Weekly Challenge 5

Stage 2: Theory question. Answer this week's question: What is meant by heart rate and how do we measure it? How does exercise impact heart rate?

Stage 3: Email your answers to the addresses below.

Good luck everyone!


Key Stage 4 - This week's training programme

This week our focus is variation. According to the principles of training, it is essential to vary the activity you are doing to prevent boredom. Therefore we have decided to give you a taste of different types of training for the week.

Each session is designed for beginners, intermediate and advanced so you can test yourself at your desired level. Please engage with the PE department about how you are finding the workouts and ask if you would like anymore workouts. Remember how important it is stay healthy and active for your physical and mental wellbeing.

I hope you are all keeping well. As part of your PE sessions this week, I would like you to complete at least two sessions from ones below. Ideally, as a top PE group you would be completing one of these exercises each day and staying on top of your health and fitness, which is so important at this current time.

I would love to see you track your progress. As such, your PE work for this week is to complete at least two sessions and to log it on MiMove. I am seeing that many of you are not using MiMove and I will be contacting home this week to ensure that you are on it. Massive well done to those of you that are using it. A little challenge for you. Once a week I would like to see if possible a time lapse video of one of your sessions, it is great inspiration for you. Attached is one that I made yesterday for you.

If you have any questions or you would like to send me anything then please email me at c.may@harrisdulwichboys.org.uk. I will be able to reply to you ASAP. Good luck and please let me know how you get on!

Mr May


Monday - Mr Cooper

Mr Cooper has started us off with a nice circuit training session for each day! This will improve your core conditioned and all round aerobic fitness. If you have any questions or would like to give Mr Cooper your feedback then please email g.cooper@harrisdulwichboys.org.uk

Monday

40 seconds work, 20 seconds rest

Jump squats

Bear crawls

Burpees

Mountain climbers

Tuck jumps

High knees

Beginner – 2 sets

Intermediate – 3 sets

Advanced – 4 sets

 

Tuesday

40 seconds work, 20 seconds rest

Step ups (on stairs or on a chair)

Lateral hops

Burpees

Star jumps

Lunges

Push ups

Beginner – 2 sets

Intermediate – 3 sets

Advanced – 4 sets

 

Wednesday

40 seconds work, 20 seconds rest

Reverse bear crawls

Crab walk

High knees

Squats

Sit ups

Tuck jumps

Beginner – 2 sets

Intermediate – 3 sets

Advanced – 4 sets

 

Thursday - Rest day

Friday

40 seconds work, 20 seconds rest

Straight kicks

Heel kicks

Step ups

Star jumps

Push ups

Plank

Beginner – 2 sets

Intermediate – 3 sets

Advanced – 4 sets

 

Saturday

40 seconds work, 20 seconds rest

Bear crawls

Burpees

Lunges

Jump squats

Lateral hops

Mountain climbers

Push ups

Plank

Beginner – 2 sets

Intermediate – 3 sets

Advanced – 4 sets

 

Sunday – Rest day


Tuesday – Mr May

Following up from Mr Cooper Tuesday is about conditioning the core. After Monday your core may be hurting but this is the best time to work them. Below are some links to my favourite, Joe Wickes. There is a beginner, an intermediate and an advanced session for you to try. These sessions are designed to be short and high intensity! If you would like anymore support or to give Mr May your feedback please email c.may@harrisdulwichboys.org.uk.

Beginner – https://www.youtube.com/watch?v=lsCtyv9NAQM&safe=active

Intermediate – https://www.youtube.com/watch?v=dA8YrNg_Zl4&safe=active

Advanced – https://www.youtube.com/watch?v=C4a0D36_e2E&safe=active


Wednesday – Mr Belcher

A nice chance to change it up and have a bit of variety. Yoga is excellent for the mind and body. This will work your body in different ways but for sure you will feel the burn the next day! If you would like any more yoga sessions or to let Mr Belcher know how you found it then please email t.belcher@harrisdulwichboys.org.uk

Beginners Session

https://www.youtube.com/watch?v=j97SSGsnCAQ&t=11s

Intermediate Challenge

https://www.youtube.com/watch?v=vOjzbNAaNaU

Advances Challenge

https://www.youtube.com/watch?v=eFmjckKXEoA


Thursday – Mr Miller

Mr Miller loves a HIIT workout. This is high intensity and absolutely brilliant for fat burning and toning of the body. If you want any support or would like to let Mr Miller know how it was then please email v.miller@harrisdulwichboys.org.uk

Full body workout https://youtu.be/oAPCPjnU1wA 


Friday – Mr Connolly

Mr Connolly has created a nice end to the working week with a testing and challenging boxercise session. This will definitely get the heart rate going and will be fun for everyone. Try something new! If you want any support or would like to let Mr Connolly know how it was then please email J.Connolly@harrisdulwichboys.org.uk

Warm up

Backwards shoulder circles – 20 seconds

Forward shoulder circles – 20 seconds

Walkouts – 50 seconds

Star jumps – 30 seconds

Squats – 20 seconds

Quick feet – 15 seconds

 

Rest – 30 seconds

Round 1
 

Beginner

20 seconds each exercise

 

Intermediate

30 seconds each exercise

 

Advanced

40 seconds each exercise

 

Boxer bounce

Left combo 1 (Jab, cross, jab)

Right combo 1 (Jab, cross, jab)

Squat pulses

Left combo 3 (Jab, cross, upper cut)

Right combo 3 (Jab, cross, upper cut)

Boxer bounce

Left combo 2 (Jab, cross, hook)

Right combo 2 (Jab, cross, hook)

Reverse lunges (alternating legs)

Boxer bounce

 

Beginner

45 seconds rest

 

Intermediate

30 seconds rest

 

Advanced

20 seconds rest

 

Round 2
 

Beginner

20 seconds each exercise

 

Intermediate

30 seconds each exercise

 

Advanced

40 seconds each exercise

 

Press ups

Alternating hooks

Boxer bounce

Sit up twist (Right leg)
Sit up twist (Left leg)

Squat pulses

Straight leg bicycles

Squat jumps

Left combo 1 (Jab, cross, jab)

Right combo 1 (Jab, cross, jab)

Modified press up (Low hold)

Boxer bounce

Left combo 2 (Jab, cross, hook)

Right combo 2 (Jab, cross, hook)

Burpees

Left combo 3 (Jab, cross, upper cut)

Right combo 3 (Jab, cross, upper cut)

Boxer bounce

 

Beginner

45 seconds rest

 

Intermediate

30 seconds rest

 

Advanced

20 seconds rest

 

Round 3
 

Beginner

20 seconds each exercise

 

Intermediate

30 seconds each exercise

 

Advanced

40 seconds each exercise

 

Squat front kicks

Quick feet

Plank

Squat side kicks

Quick feet

Plank wraps (Left)

Plank wraps (Right)

Squat front kicks

Boxer bounce

Squat side kicks

Burpees

 


Saturday – Mr Metcalfe

This is a fun workout for the family to get involved in. Mr Metcalfe is working the abs this Saturday. If you have any questions or you would like to get in touch with Mr Metcalfe then please email j.metcalfe@harrisdulwichboys.org.uk

For this workout you will work for 20 seconds followed by a 10 seconds rest. You will need a stopwatch or phone to time with and use any object to add a little resistance where required.

Download the instructions. See how many rounds you can do of each exercise.


Sunday – Mr Hutton

This is super strength Sunday. Finish the week with tough and challenging session that will build your muscular strength. Especially for those contact sports players that are missing it! If you would like to discuss this session with Mr Hutton or give him some feedback then please email him on d.hutton@harrisdulwichboys.org.uk

Upper body- Beginner https://youtu.be/Du13ifOlZWc

Lower body- intermediate https://youtu.be/m3ciBOld7ZY

Upper body- Advanced https://youtu.be/1KJxOZMw4oQ

Strength Supreme- using Kettle bells https://youtu.be/hj7RL8sYWhM


Mobile apps

We also understand that these sessions might not be everyone. A lot of people use mobile apps to do their fitness from home. Below is a list of apps that we think as a department will help you to stay healthy and active whilst you are at home.

  • Men’s Health Fitness Trainer
  • Nike Training Club (Number 1 ranked by our staff)
  • Yoga for Beginners
  • 30 Day Fitness
  • Headspace: Meditation and Sleep
  • 7 Minute Workout

If you have any questions about these then please email c.may@harrisdulwichboys.org.uk


Tracking your progress

Tracking your progress is important too, in order to understand how much exercise you are doing and how good it is making you feel. Our PE department has invested in an app called MiMove and all students have usernames and passwords. Please have a go at filling this in daily as your teacher will be able to see how you are getting on. If you have any questions regarding MiMove then you can email c.may@harrisdulwichboys.org.uk


PE with Joe - 9am Mon-Fri

Joe Wicks, The Body Coach, has a 30 minute PE session every Monday-Friday for students of all agesCLICK HERE to watch 'PE With Joe'


Key Stage 3 Kahoot Quiz

The PE Department has made a quiz to ensure that we are keeping up-to-date with our PE knowledge. The quiz has a leader board so you will see how you are getting on. You have two options to access this quiz:

Click here and enter your full name:               

Or

Go to https://kahoot.it/, then enter this pin 066485. And then enter your full name.


Further curriculum-related PE resources can be found in the PE section of our virtual learning resources folder.