Kyra’s exercise entertainment!

1. Kyra’s exercise entertainment! 12-18 year olds. 60 minutes of moderate to vigorous exercise.

2. Benefits Physical exercise helps you improve your strength, gain muscle, achieve a lean body, and also helps you build and maintain healthy bones, muscles and joints. The social benefits of physical exercise is the chance to meet new people and to achieve more communication. Physical exercise improves more than just your body, it also improves mood, your confidence in your physical abilities and your self esteem. But that’s not all, physical exercise also increases your happiness, feelings of energy, self satisfaction, and both decreases your stress levels as well as improving your ability to cope with stress.

3. Health risks of inactivity There are many risks involved when you don’t achieve the recommended 60 minutes of exercise per day. These risks include heart disease, depression, anxiety, increased risk of cancer, type 2diabetes, osteoporosis, stroke and the constant risk of premature death. All of these life threatening diseases all could avoided just by exercising daily.

4. Barriers Some barriers that may prevent people from completing their 60 minutes of exercise include: • Lack of time • Lack of resources • Lack of confidence to join groups (such as gyms) • Lack of energy • Lack of interest • Lack of money

5. Ways to overcome barriers To overcome barriers such as the ones listed in the previous slide, I have made my program affordable with the only cost being music (if you dont have any) and have also tried to included different types of exercises as to try to cater for every different personality. My program is also one that can be done alone, or may be done with others and can be adjusted around your busy lifestyle by doing it in blocks of ten minutes or longer. The length and adjustability of my program will also help those with little energy as they can do as much as they like and complete the rest after a break.

6. 6 week exercise program Daily: Pick an exercise of your choice and then add one of your favourite songs. Repeat the exercise throughout the song. Once the song is finished, pick a new exercise and song and start again. Choose roughly 20 songs (could be less or more) in a playlist before you start so you don’t get distracted half way through. You also do not need to do all the 20 songs in one go, you may want to do 5 song blocks whilst doing homework in between. Remember! If your not comfortable doing an exercise, don’t do it! And always make sure you have a water bottle close by.

7. Exercises • Boxing (punching up) • Boxing (punching across) • Hand weights (if you don’t have any weights, you could use cans.) • Side to side jumping (jump from side to side) • Climbing stairs • Standing on one leg • Torso twist http://www.youtube.com/watch?v=l9NUleVrBL8 • Sideways leg lift http://www.youtube.com/watch?v=vJYk0Lv3UaM • Arm and leg lift http://www.youtube.com/watch?v=xfejy9ClwV4 • Rowing squat http://www.youtube.com/watch?v=1UIQxpVxSw4 • Bench push ups (forward) http://www.youtube.com/watch?v=PouVQ65LjOs • Knee raises http://www.youtube.com/watch?v=8opcQdC-V-U • Sit ups http://www.youtube.com/watch?v=UUfi2GVswu8 • Push ups http://www.youtube.com/watch?v=Eh00_rniF8E • Floor crunches http://www.youtube.com/watch?v=JImDdanWy94 • Leg lifts http://www.youtube.com/watch?v=awwiyze3hlM&feature=relmfu • Triangle pose http://www.youtube.com/watch?v=6kPz9bRzffc • Single leg twist http://www.youtube.com/watch?v=fpYo_japLhY • Jogging on the spot • Step ups (stepping up on a block) • Jumping • Single arm stand http://www.youtube.com/watch?v=8eeqFURXjqg • Skipping http://www.youtube.com/watch?v=HaxXSmb0pOc • Lunges http://www.youtube.com/watch?v=HOnkmCTG9mY • Flat knee raises http://www.youtube.com/watch?v=IkaIsy7uStI • Crunches http://www.youtube.com/watch?v=KK1eTLViYXI • Burpeeshttp://www.youtube.com/watch?v=c_Dq_NCzj8M • Star jumps http://www.youtube.com/watch?v=ymY_dPGm0BY • Intense star jumps http://www.youtube.com/watch?v=hPFtd4K-khA • Squats http://www.youtube.com/watch?v=xDdSZmWNYQI • Wall sit http://www.youtube.com/watch?v=tDjKeOCgisw • Jumping jacks http://www.youtube.com/watch?v=dmYwZH_BNd0 • Side step lunges http://www.youtube.com/watch?NR=1&v=egITs8S5R8c • Scissor Kicks http://www.youtube.com/watch?v=nWKTmFv76I8&NR=1 • Plank http://www.youtube.com/watch?v=wJdqjEmVxAc • Triceps Extension http://www.youtube.com/watch?v=5invRxdq8uM

8. Song list (if you don’t know what songs to listen to) Pump It - Black Eyed peas Push it - Salt N Pepa U Can’t Touch This - MC Hammer Rock Your Body - Justin Timberlake Since U Been Gone - Kelly Clarkson Don’t Stop the Music- Rihanna Dirty- Christina Aguilera Shake- Pitbull SOS- Rihanna Fire Burning- Sean Kingston Dancing Queen- Abba Holla Back Girl- Gwen Stefani Down- Jay Sean ft. Lil Wayne Buttons - Pussycat Dolls Get Me Bodied" – Beyonce Here in Your Arms - Hellogoodbye Eye of the Tiger - Survivor Stronger – Kayne West Seek Bromance – Tim Berg Take Over Control - Afrojack ft Eva Simons Ready To Go - Martin Solveig Feat. Kele How to Save a Life - The Fray Beautiful Liar - Beyonce and Shakira Dance, Dance - Fall Out Boy Suddenly I See - KT Tunstall Smack That - Akon with Eminem What Goes Around Comes Around - Justin Timberlake The Sweet Escape - Konvict Remix; Gwen Stefani, featuring Akon When You Were Young - The Killers Beautiful Day - U2

9. Survey To be asked before and after six week program. • How often do you exercise and how long for? • Do you think exercise will change your moods? • What do you do in your spare time? • Do you think this program will/has it change(d) your attitude towards exercise?

10. Wikispace To keep track of this, all this information will be put on a Wikispace. You will also be able to upload your progress and thoughts on the program.