St Declan's College

Get fit at home - 5 day challenge

Get fit at home -  5 day challenge

Get Fit at Home – 5 Day Challenge

Minding our Wellbeing!

St Declan’s College (All students & Teachers)

Monday:Morning: Home Circuit

10 mins per circuit – Perform Twice

  1. Jog on spot for 3 mins
  2. Jumping Jacks x 50
  3. Crunches x 15
  4. Hip Bridges x 10
  5. Step Ups (use stairs/ aerobics step) x 1 minute
  6. Lunges x 15
  7. Mountain Climbers x 1 minute
  8. Push ups x 15
  9. Squats x 1 minute

Evening: Run/ Walk Outside: 1KM

Tuesday:Morning: Home HIIT (High Intensity Interval Training)

Tune into the following You Tube Link:

Don’t forget to follow warm up and cool down instructions!

Evening: Run/ Walk Outside: 2KM

Wednesday: Morning: Home Circuit

Cycle of 6 Exercises - Repeat the cycle x3

10 seconds rest between each exercise (1-6)

1-minute rest at the end of each cycle

  1. 20 Bodyweight squats.
  2. 10 Push-ups.
  3. 10 Walking lunges (each leg).
  4. 10 Dumbbell rows (use a milk jug or other weight).
  5. 15 Second Plank.
  6. 30 Jumping jacks.

Evening: Run/ Walk Outside: 3KM

Thursday: Morning: Home Yoga


These stretches are important for recovery between high intensity training sessions. You can complete them throughout any day of the programme. Yoga is also a great way to strengthen our core muscles, and to relax and unwind during this stressful time. You can look up yoga/ meditation playlists on Spotify or You Tube. Try to ensure you are in a quiet room to gain the most from the workout.

Evening: Run/ Walk Outside: 4KM

Friday: Morning: Walk/ Run Outside: 5KM

Evening: Home Body Weight Workout

Follow the YouTube link:

Don’t forget to follow warm up and cool down instructions!

I hope you all enjoy taking part in this 5-day physical activity programme. Let’s not allow current circumstances to have a negative effect on our physical and mental wellbeing 😊 Keep safe and keep fit. Let your peers and teachers know how you are getting on by sharing videos/ photos to online school pages.

Good luck everyone!

Ms. Lynch (PE Teacher)

15 Mar 2021
Proposed return of 5th year students
17 Mar 2021
Lá Fhéile Pádraig
29 Mar 2021
Easter break
Advice issued by the Department of Education & Skills (DES)
A letter from Deputy Chief Medical Officer Ronan Glynn to parents & guardians on the reopening of schools 1 March 2021
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Nephin Road,

01 838 0357

Edmund Rice
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