PE ILO 2023

PLEASE complete the work and answer the questions at the

end

Nando’s Fitness Workout

 Task instructions
Decide which level you want to work at – extra mild, mild/medium , hot or extra hot.
You need to work your way across the task card at the level you have picked completing the
exercises for that level. For example, if you were doing the mild/medium level for your first
exercise set you would start in collum 1 with 20 tuck jumps.
Work your way through the exercises in each box for your level, remembering to check how
much rest time you get for that level.
Challenge – If you are finding the task too easy, move up a level for the remaining time left
or reduce the amount of rest between each exercise,
If you are finding it too difficult, reduce the number of repetitions, increase the rest period
between exercises or do the level below if you are on mild/medium, hot or extra hot.
The exercise routine is on the next slide and your evaluation is the last slide, which must be
completed.
Remember to warm up before you start and cool down at the end.
Put some music on and enjoy your workout.
 Nando’s Fitness Challenge
Choose one workout from the menu and lets get exercising. Use the peri-ometer to challenge yourself
45 second wall sit Run up the stairs 20 times 20 knee/normal push ups 1 minute air punches
30 second alternate arm/leg 25 calf raises 1 minute mountain climbers 30 tuck jumps
plank 20 bicep curls (use tins, bottles 1 minute burpees 30 crunches
45 second leg raises of water etc) 1 minute wall sit 1 minute leg raises
20 jump squats 20 Shoulder presses (as above) 1 minute plank 1 minute flutter kicks 1 minute
30 sit ups 15 walking lunges (each leg) Repeat 3 times Repeat 3 times rest
Repeat 3 times Repeat 3 times between
sets

Run up the stairs 10 times 30 second wall sit 30 seconds mountain climber 30 seconds burpees
10 knee/normal push ups 30 second star jumps 30 seconds high knees 30 seconds heel kicks
15 squats 15 crunches 15 seconds side plank (each 30 seconds flutter kicks
10 lunges (each leg) 15 bicep curls (use tins, bottles side) Run up the stairs 10 times 45
15 sit ups of water etc) 20 sit ups Plank 30 seconds
seconds
Repeat 3 times 20 seconds jump squats 20 seconds air punches Repeat 3 times
Repeat 3 times Repeat 3 times rest
between
sets

20 tuck jumps 25 star jumps Run up the stairs 5 times 15 bicep curls (use tins, bottles
10 knee push ups 10 sit ups 15 calf raises (edge of a step) of water etc)
10 walking lunges (on each leg) 10 shoulder presses (use tins of 20 second wall sit 25 seconds high knees
20 second plank bean, bottles of water etc) 15 sit ups 10 crunches
Repeat 3 times 15 second side plank (each side) 20 second plank 10 knee push ups 45
Repeat twice Repeat twice Repeat 3 times seconds
rest
between
sets
20 star jumps 5 sit ups 10 tuck jumps 5 knee push ups
5 knee push ups 10 squats 5 crunches 10 squats
5 walking lunges (on each leg) 20 seconds high knees 10 bicep curls (use tins of 20 seconds heel kicks
15 second plank 10 second side plank (each side) beans, bottles of water etc) 5 sit ups 30
Repeat twice Repeat twice 15 second plank 10 calf raises (do this on the seconds
Repeat twice edge of a step) rest
Repeat twice
between
sets
Evaluation of the task. Please complete.

1.What level did you choose?

2. Did you enjoy the ILO?

3. Did you manage to complete all of the work set?

4. Can you tell me the exercises you completed?

5.. How long did the workout take you?