Masterclasses

Fitness Masterclass

Physical development

﻿We're delighted to introduce our fitness masterclass brought to you by the amazing Ella Beaumont.

Hello, hi guys and welcome to everyone at Oak National Academy, welcome. My name is Ella, and today I'm going to be doing a seated workout master class with you all. So I hope you're ready for a lots of fun I'm feeling very energised and active but before I start I think it's really important that tell you a little bit about myself and introduce myself. So my name is Ella Beaumont I am 25 years old and as you guys can see I am actually in a wheelchair. So I've been in wheelchair all of my life I've never ever been able to walk and this was all caused because of a spinal injury when I was born. So I'm paralysed from my chest downwards, which means I can't feel or move anything from my chest downwards and so I've always had to use a wheelchair to get around but that's never stopped me and I've always done everything that everyone else has managed to do. Sports is a huge part of my life and always has been when I was younger I started off by trying out loads different sports and getting involved in lots of different sports. I tried out swimming, I tried out wheelchair tennis, I tried out wheelchair racing but eventually I concluded that I was more of a team sports girl and enjoyed being in a team so I decided to train for wheelchair basketball. Now I absolutely love basketball its a really good stress release from my work but it also, I love being in a team atmosphere and having my teammates to support me. So I carried on playing for my local club and then I was very, very lucky enough to have been spotted and selected by GB women's team to join the under 25 GB women's wheelchair basketball team. Now, this is a huge honour for me because it meant I was able to represent my country and in 2011, I got selected for the under 25 World Championships in Canada and they went out and presented GB where we won a bronze medal, so we came third and it was just the most amazing experience I have ever had but I've always loved sports and I've always loved coaching and helping others keep fit and active and in 2017, I graduated from the University of Leicester with a sports coaching degree. So, sports will always be part of my life and in April this year I decided to become an online fitness coach and have been doing lots of online workouts to help people keep fit and active during this lockdown period.

Sport has always been a big part of Ella's life and she tried playing of sports when she was younger from wheelchair racing, from wheelchair tennis but she settled on wheelchair basketball and after playing for her local club, she was spotted and selected to play for Great Britain, her country She even won a bronze medal.

So today I'm going to be doing a seated workout masterclass with you all. So I hope you're ready and we are going to be using a few different household equipment to help us exercise today. So you don't need any specialised equipment you just need a few objects which I'm sure you'll have going around your house. So the first objects you need are some tins of some sauce. Now I've got some chopped tomatoes and I've got some Heinz tomato soup there and we are just going to be using these as weights. They have a good substitute if you don't have any weights and they're nice and good strengths and you can do all sorts with them. So if you want to go grab some tins now you need two of them, go for them and also guys, you're going to need now this is a bit of a strange one, I'm going to need a broomstick. Now, if you have a broom in your house, then great you need to go grab that and I promise it will become clear in a minute but if not you might just have a big long stick in your house that you could use or something that's just nice and straight that you can use and hold on to. So if you want to go grab these items now and then we can get on with today's workout. Today, I'm going to be doing a two minute warm up with you because it's really important that we warm up, stretch our muscles and get our muscles nice and ready for our workout. Then I'm going to be showing you five different exercises that you can do at home in your own living room, madness and then as usual guys, I'm going to be doing a five minute oh no two minute cool down with you to make sure we stretch our muscles out at the end and make sure we are not going to cause ourselves to have any injury tomorrow.

To start our session, Ella will lead us in a warm up so as we can get our muscles and our body ready for exercise. She'll take us through a number of exercises that will help us to really increase our fitness levels and at the end, she'll lead us in a cool-down activity to make sure our muscles are relaxed and to stop us from getting any injuries.

So hope you're, hope you're ready to go and make sure guys that you have a bottle of water as well it's important to keep nice and hydrated during some workouts and if you're ready, we will get on with our warmups. So have you've got your equipment ready and I'm going to start my timer and we're just going to go and do a quick, warm up. So to warm up, you're going to have your elbows in and you're just going to punch out in front of you. Like you're doing some boxing now this will help get our heart rate up and it will also get our muscles moving. So really get all these exercises that I'm going to doing today are going to be with our upper body. I can't use my lower body so of course it's important for me to build up my upper body strength to help me with pushing my wheelchair and to transfer and everyday life exercises to really get keep punching. You've got 20 seconds left, keep those arm going, really good. See if you could speed up even faster lets go really, really good. You've got about five seconds left five, four, three, two, one and stop there well done shake on out make sure you get nice and loose arms and it's important to add a little bit stretch into a warm up. So we're going to be doing what I call low modes so it's like starting up your you're going to do a short pull the elbow nice and high and then a long pull all the way through and we're just going to do five on each arm. So when you're ready, one, that it, two, really good three, four and one more on this arm, five, really good and then switch over and do the same on the other off me one, two, that's it well done, three, four, and one more, five and finally, the last muscle I always liked to stretch or to work out a warmup sorry, is my neck. My neck gets nice and stiff when I'm wheeling every day So it's important that I keep it nice and loose and stretched out. So all we're going to do is we're going to look from side to side nice and slowly and just going to look as far around as you can, really good. So we're going to do five more, one, two, three, four and one more five, really good job. Shake it all out get nice and loose grab a quick drink and then we're ready to go into our main exercising. Okay, so I'm going to be showing you five exercises today and we'll be working hard on each exercise for 30 seconds and then we'll have a 30 second break before moving onto the next exercise. So the first exercise that we're going to do today you're going to need your broom for, very exciting times and this is an exercise I like to call broom twists. So all you're going to do is you're going to have your broom out in front of you, make sure no one's around you that you're going to hit. You can do this workout with lots of your friends and family. Just make sure you're not going to hit them with the broom and all you're going to do is you're going to twist round in your chair, or on your seat, as far as you can each way and you're just going to do this for 30 seconds as fast as you can, the faster you go the harder it will be for you and the more you'll engage your core. So you feel ready, we're going to get ready to go in about 10 seconds, let's get those arms ready, get that cool, ready, and you're going to twist around as far as you can go. Three, two, one and off yo go, we're going to go to 30 seconds, really good. Your mom, your dad, your sisters anyone can join in this workout with you. You can do it with anyone in your family and you can become nice and competitive with them if you want. You got 10 seconds left keep going, really good five, four, three, two, one and stop there well done really good job. So we're going to keep the groom in our hands 'cause the next exercise we are going to do is our broom paddles. So very exciting, we're just going to pretend it's a lovely hot sunny day outside and we're in a boat and we going to go canoeing. So we're going to puddle, I like to call these the broom paddles and you're just going to paddle as fast as you can for 30 seconds. Now, if you are with a family member this point you can race them and you can see who wins. So if you're ready, we're going to go in three, two, one and off you go, lets go, paddle as fast as you can really good job, well done keep going, keep that peddling going, 20 seconds left, really good. Go on, see if you can race each other, really good keep going 10 seconds to go, you're doing really, really well. That's it, well done, three, two, one and stop there, well done really good job. Getting a bit worn out after that I hope you worked very hard. You can put your greens down now though we are finished with them but you will need to grab your tins for me. So make sure you've got you're tins and we're going to do two exercises with these tins using them as our weights. So if you're ready the next exercise we are going to be going onto you is our shoulder press. Now shoulder press helps build up our shoulder muscles but also our biceps and our triceps in our arms. So all you're going to do is you're going to have your weights by your side and have your arms out at a 90 degree angle and your then just going to push them up to the sky as far as you can go and your then come back down to the 90 degree angle, so up and down. If you struggled to balance at this point then you can have one hand on your lap and you can just do it with one arm and then switch over and do another 30 seconds with the other arms so it's only fair that we work, both arms equally. So I hope you're ready to go we're going to go in three, two, one and off you go up and down, really good, that's it well done keep it nice and tall, really good. Push those weights to the sky, that's it well done and you've got 10 seconds left so keep going. Five, four, three two, one and stop there well done really really good job guys give those arms a rest make sure you grab a quick drink and we'll go into our next exercise which is our lateral raises. So all you're going to do is with your weights in your hand you're going to have your hands by your side and then you're going to raise your arms up. So they're in line straight with your shoulders and then come back down. It's really important at this point guys that you keep your arms straight at all times and then come down and we want to do it nice and controlled not too fast, not too speedy. So three, two, one and off we go for 30 seconds, really good, up and down, up and down, really good job you're doing so well done guys. Feeling the burn now really good, 10 seconds left, up and down, five, four, three, two, one and stop there well done really good job. You can pop your tins down now though we are finished with them. Make sure you shake those arms out getting nice and loose and we've got one more exercise to do before we do a cool-down. Now this exercise is more of a cardio exercise to get our heart rate up. So all you're going to do is you're going to lean from side to side and stretch out as far as you can on each side as you do it. Now, I call these reaches with a side bend and they stretch out the muscles down here by the side of your body which are called the oblique muscles. So you're just going to do it as fast as you can for 30 seconds is the final one. So everything you've got into it, three, two, one and off you go, really good job, keep stretching. Well done, really good, 15 seconds left you're nearly there keep smiling though keep having fun, 10 seconds. Really good five, four, three, two, one and stop there well done really, really good Job. Grab a quick drink and then we'll go and do some stretches and it's to make sure our muscles are nice and cooled down. So I hope you've really enjoyed that workout I hope it's giving you some ideas or some exercises you can do at home in your own living room or your bedroom, wherever you want. So we're just going to stretch out our muscles now make sure they're nice and loose so we're not sore tomorrow and we don't cause ourselves any injury. So for a minute you're just going to have your arm stretched out cross it across your body and if you can support it with the other hand, the elbow and we're just going to hold these eight seconds. So one, two, three, six, four, five, six, seven, eight, well done really good and then switch over and do the same with the other arm for me. So stretch out, across your body and put it in with the other arm one, two, three, four, five, six, seven, eight really good job, shake them out. We're then just going to reach up into air drop your arm down behind your back and if you can pull your arm down with the other hand if you can't, don't worry just keep it dropped down behind your back. One, two, three, four, five, six, seven, eight and stretch out around as you come back down really good. Same with the other arm, one, drop it down and pull it across one, two, three, four, five, six, seven, eight really good stretch out around really good and one more stretch or we're going to do is stretch up into the air as far as we can go hold it there. One, two, three, four, five, six, seven, eight really really good, stretch out and round and shake it all out make sure you get nice and loose and well done guy give yourselves a round of applause there you go, you have done a 50 minute workout there. So you've worked really, really hard and I hope you feel that you've worked your arms and they feel tired now. I hope this is giving you some ideas of exercises you can do at home with using everyday household equipment and even some exercise that you can do with your family. So I hope you have lots of fun, stay nice and fit and active especially before Christmas and makes sure that you keep those muscles moving and keep doing as much as you can in lock down, stay safe guys and it's been really lovely to do this muscle class with you today. So I look forward to maybe meeting you one day and I'll see in the future, have fun bye.

If your child would like to practise this skills from our master class session please remember to ensure the area is safe and that your child is feeling fit and well to take part in the lesson. Check you're wearing the right clothes for sport and physical activity your safety is really important to us here at Oak National. Please share your work with Oka National if you'd like to please ask your parents or carer to share your work on Twitter tagging at Oak National and using the hashtag learn with Oak, we'd love to see your amazing work.

Fitness Masterclass

Fitness Masterclass

These resources were made for remote use during the pandemic, not classroom teaching.

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