P.E with Joe | Friday 27th March 2020

let's do this right day number five PE with Joe in three two one here we go good morning everyone and welcome to PE with Joe a new workout every day Monday to Friday nine a.m. on YouTube and I have been surprised by the number of people who have taken part in it, I'm Joe, I'm the body trainer. I'm from London, UK, and if you're anywhere else in the world, thank you for tuning in, thank you for your support, and if you're new to this, we'll be Doing this every day, Monday to Friday, in the same place, at the same time, 9:00 a.m. m. and it's going to be great, it's going to be a lot of fun, kids can join in, parents of whatever age you are, get moving, keep going, you're going to feel fantastic, so listen guys, I've got another challenge today. to detect the differences, it is not the best, take a look, observe, see if you have been noticing things, it is to detect the differences and, also, since it is the weekend, you have homework this weekend, now the homework is, I want someone to come. with your own training plan so I want you to propose 10 exercises, write them on a sheet of paper with the amount of time we are going to work, the amount of time we are going to rest and the name. of the 10 exercises send me a tweet on instagram put me in your stories on your facebook wall with the hashtag p with joe the more you spread it the more chances there will be that I will see it and then on the weekend I will choose one and that workout will be chosen and used in one of these live workouts next week so how awesome is that remember p with joe is the hashtag design your workout 10 exercises and write down the rest time work time this is a Workout 20 minutes and you could be the one chosen to teach the physical education session for everyone.

How amazing, okay, so we're going to start by doing a little exercise, so a little warm up and I'm going to go in. First I want to do a workout, I want to do it nice and simple, do some turns from left to right and I thought I would quickly tell you something you may be experiencing. I've been receiving a lot of texts, tweets, and direct messages on Instagram from people. saying that their muscles hurt a lot and they shake when they go to sit in the bathroom and when they go down the stairs they stagger and limp because when you exercise, if you haven't done these movements, you know you haven't done If you don't immerse yourself in these exercises and use these muscles that way, you get something called delayed onset muscle soreness and it lasts about 24 to 72 hours, where you feel that stiffness, it's totally normal, it won't last forever, just keep pushing yourself, stretch, drink lots of water and you'll be fine.

Then make big circles. I can't help but laugh a little when I get your messages and people have been saying that they thought, "Oh, this is an easy exercise." They've done it with their kids and now they're like this oh oh oh oh and they go up and down stairs, so I've been there before, I know what it feels like, okay, now let's touch some toes. Okay, side to side, left to right, left to right, we're going to do a 20 minute workout. This one is exciting because we have 20 different exercises, so every move is different. Let's follow the right path.

I have a two minute break at the halfway point where we're going to do some shout outs and I love to hear where you're from so please comment, hit the like button, what I want you to do today if you can. Do one thing is just hit share, quickly hit the share button because I'm trying to get a million live viewers, Nicki, how do we get there right now? Come on, okay, 680 thousand, we're almost there, continue right, left to right, left to right, okay, next we'll go to the ground, we'll stretch forward, up and back. Okay, okay, Nicki, let's take a few showers to warm things up.

Where are we in the world? Nicki's in my earpiece, my brother, okay, let's go. nicky we have 30 children at the ashram school in dawkin good morning everyone at the school elizabeth training with us in moscow okay another leg, let's change legs elizabeth in moscow great, we have beau redknapp in the house and all these colleagues from danes hill school, good morning, bo, okay, next thing I'm going to do, we're going to do some squats, so come down and stand up, we've got time for some more nicky, we've got Sydney training in Epsom. that's my old town i was born in epsom epsom hospital i was born and raised perfect come on we have three minutes in the warm up and then we're going to do our first exercise steve austin and helen in buntingford and today is helen's birthday happy birthday right little left to right from left to right well let's warm up from left to right zoe's court wow first person i heard who is training with us in israel fantastic next one hill kicks heel kicks well we have another two minutes warm up, then we will do our first exercise, so kick the heel well, okay, next we will do the Lionel Messi kicks with the foot up trying to touch the toes.

I was surprised by how many people, how many countries. Have you participated, you know, this is the community, we built an online community, you're not alone as you know, training at home, there are right now millions of people doing it, it's amazing, well, touching those toes, perfect , the next. I'm going to do some little twists, so Nicky, a couple more thanks, Ted, good morning in gloucestershire, thanks for tuning in today mate, let's get a good workout in. We have the Bridgewater academy in Spain, everyone participates together. Well done, from left to right. stretch yeah we have time for one more nicky one more come on henry noah and olive de billy ricky good morning so the last couple of stretches from left to right and I think we're almost ready to get on our knees for the last few seconds. from the knee to the elbow, so we're going to do our first exercise, it's going to be 30 seconds on each, followed by 30 seconds of rest, so the first thing I'm going to do nice and simple is star jumps, okay, bring that energy today.

Friday, let's train hard, let's push ourselves, let's get our energy up, let's get our mood up, let's give it 100 today, yeah, let's go for it and we'll really crush it for the last day, okay, here we go, let's hit the ground running, so let's get started Let's dance, let's all go. 30 seconds nice quick start with the arms to start, we have 20 different exercises so each one of them is different, come on everyone, we're halfway through an amazing 15 seconds, so from the side I'm just wrapping my arms around. head back stretch well you have five seconds keep going good effort right nikki come on screams give me two two screams dean oh i sat against too many dean lisa betsy and dottie i love your name betsy and dotty and they are training together Thanks guys, once again Nicky, to all the children and staff at the British school in the Netherlands, congratulations on participating in the next exercise, squats, so down, up, down, up, perfect, just sitting, imagine sitting in a chair and standing up straight every time. as many as you can in 30 seconds, you're doing great, we have 15 seconds on the clock so squeeze when you get to the top, come back straight, go through the heels of your feet so you want to keep your feet flat on the ground and stand tall, come on, last couple of reps, three, two, one and brilliant, that's great, it's great for your lower body, good for your strength and your legs, the next exercise will be push-ups, So, like I said, down on the ground.

In my operation today they are going to put a wire in my hand, so I can't demonstrate it very well, but you are going to be on your knees like this and you are going to go down and push up, so if you are doing it with one hand we are doing a push-up oh, I don't have the strength for that, okay, so push-ups in three, two, one, let's all go, 30 seconds of press up, one set of hands on the floor, can allows you to lower your body and push up At the top, you lower your body towards the floor and push up, so it's great for the chest, the upper body exercise for the triceps, obviously if you go down, it's hard if you can't go all the way down.

Do some pulse, small reps until you get strength. I promise you will do it several times a week. You will soon become strong enough. You'll be able to do complete push-ups in no time. Five seconds. Let's go in those four, three, two, one. and relax, well done, okay nikki, two showers, let's keep them coming, smart and jasper training with us in hong kong, we arrived in hong kong this morning, elsie pegg training rocks in manchester, good morning, okay, the next section, this one is popular, it's the old one. spider webs spider man doesn't run up the wall apparently all the kids have loved this one so here we go you have a lunge and you spin those webs so left right up down left right okay now let's see how quick you can do it it's ready, look at this, I'm going to go at super speed, oh, what couldn't be faster, I want to make a hole in the carpets, oh, my legs are on fire, oh, that fool who did it, I went full speed ahead, turbo, turbo, spidey, okay, next exercise. another popular one is remember we have a big tree trunk in the middle of the rug you are a kangaroo yes you are a kangaroo with joey oh my heart is pounding hands up protect me joey and jump again and again come on, come on kangaroo jump jump jump jump jump well come on let's go from left to right get the height get the height high oh and for 15 seconds whatever you do don't fall you're joey oh I don't have my joey quick get back in there okay it's in I've saved it from left to right one two, oh, that was intense, we're pushing it today, we're working hard next exercise on our floor for abs, the bicycle crunch, so like this and we're going to lift. one elbow, so both feet on the ground and we bring the elbow to the knee, so you're like riding a bike, elbow to the knee, oh I gotta catch my breath, wait two and let's go, okay Nicki, Let's take some showers while I'm on the ground, now I can do this.

Sammy and Rosie train from Singapore. Good morning Singapore. Luke Hill. Good morning in Nottingham. From left to right. Come on, one more. Nicky Isabel Pippa training together in Telford. Left. Right. Just relax. Good job. nikki, come on, come on, it's a prescription, we got more shots, come on, keep them coming, keep them coming, I've got matthew and emma coming to brazil live and direct from brazil, south america, annabelle from leighton buzzard, layton buzzard, while I live and I breathe well. Okay, the next thing I'm going to do is called climbing the rope. Imagine that there is a rope above your head and you are going to grab it, pull it, grab it, pull it and run at the same time, go, go, go, go, everyone, moms, dads, aunts. cousins, whoever is doing this together with you, let's all try hard now, come on, come on, come on, come on, try hard, you'll feel great, you'll feel great after this, I promise you, it's okay, hands on your head , Alright. turbo time turbo time let's go three two one yes yes okay great of course great okay I'm so thirsty I'm so thirsty I can't drink anything all day I have to go to the hospital so I won't have to drink water until I have surgery right after jump a frog let's do this you touch the ground and jump one two shuffle back so big ribbit ribbit run backwards come on let's go frog jump frog jump a little shuffle back and forth jump jump ok make sure you drink plenty water today, so when you exercise you sweat, you lose water, you have to rehydrate, you have to keep drinking a lot of water and I will tell you that I will drink a lot of water after I leave the house left and right let's jump jump ah oh it's hard on the legs oh that's good that nikki is screams let's hit me sammy and danny sammy and danny in manchester good morning big to the maximum remy and leon in kenworth next a plant with the elbow get up and hold, let's hold, so from this position here, If that's too hard, knees on the floor, same thing, knees on the floor, keeping your back flat, pulling in your abs, tighten them, squeeze everything towards the ceiling, go figure. you have a kind of rope, your belly button, you are lifting it, this is flat, tighten it, come on, wait, okay, nikki, one more shower.

Lebron and Shelley trained with us this morning in South Wales. I love it, the Welsh people had a great time visiting the schools. in Wales, very well received, okay, what are we on now, this is it, this is going to take a little bit of coordination, a little bit of thinking, so we're not just going to throw straight punches, we're going to throw a cross hook with an uppercut. So it's an upper cross jab so straight straight straight straight straight straight straight straight straight straight up that ready for it come on jab cross hook uppercut jab cross hook uppercut one two three four let's check Cross Cross Hook Up the Car Faster jack Come on, come on the hooks that hit hard cross hook hook cross hook 10 seconds right, let's do that big finishing blow last jab alligator yeah and no I punched myself in thechin correct half time half time have a drink we Rest two minutes, it's time to drink, now drink lots of water, we're halfway through, we have 10 more moves, so catch your breath, pull yourself together, give yourself a big round of applause, tell someone May I be with you, well done, keep going, I'm proud. about you you say I'm proud of you right now go and say it so I'm proud of you and say it to yourself so I'm proud of myself right nikki come on one minute 40 seconds just hit me continuous screaming go oliver and island northern ireland good days samuel jersey we love you thank you for participating debbie and hugh in the reading good morning reading eva in dubai we have traveled to dubai the Hoopers the Hooper family training with us in Sunderland love Sunderland went into the sea there it is very cold I will tell you at 7 am quite windy the old fields in chester all working as a family I love it I love the fact that families do it together Greenland amazing Charlie in Greenland Did you know that Greenland is owned by Denmark right next to the Jenkins family? in the new wonderful forest the lawrences are in Bolton yes Bolton Bolton Wonders we have 30 seconds to get there and be safe in abu dhabi amazing good morning okay then next exercise number 11 these are difficult ones they are called duck walks so you are going down and you're going to walk like this on little ducky type walks like this duck like a short little duckling honestly it's going to burn your quads so try this if you have pain in your legs you might find This one is tough so grab the duck, stay low, low, low, oh oh, they're cooking, they're cooking, so turn it over again, stay low, oh, okay, burn, it's a hard exercise if you can't do that one, just do it a little. basic squat because it has to be the hardest one we've ever done, look how, oh, it's so low, it's such a hard exercise, oh oh oh, it really activates the quads right above the knee, if it doesn't hurt now.

You will be behind that one. I'll keep grabbing your water. It's not there. Okay, next exercise, sprinters, so basically we're going to run fast. We can arms, hands, feet. This is all. Now let's turbo all the way. 30 seconds of high energy here. let's go in four seconds let's go listen your feet move fast when sometimes you think you're going as fast as you can listen look how fast you can go go that fast run yeah ah ten seconds a little faster five four three two one, ah, it we're pushing today, next nikki, let's take a couple more oliver and ireland and northern ireland, good morning everyone in northern ireland, oscar and felix training in tune, not far from where I used to live, okay, next one exercise we go down and cross our feet, obviously, squat, cross, squat, cross, come on, squat, cross our feet, squat, cross our feet, squat, obviously, the lower you go, the harder it will be if you get right there, oh, You're going to feel like you're crossing your feet tomorrow.

Cross your feet, cross them, come on, smash them, ten seconds, count together, nine, I can't count, eight, seven, six, five, four, three, two, okay, Nikki, shout, we have 30 seconds of rest, the family Bob training with us in New Zealand, far away from time. For an Annie enrichment, you're like in my neighborhood, okay, now I'll do bunny hops, remember everyone has ears, how high can you go? Come on, yes, come on, lower your knees, don't let your ears droop. The last one, ah, yeah, we only have six more exercises, six more exercises, the next one, on the floor, a little breather, let's do this one, so with one leg we do crunches and crunches trying to touch your shin, we reach back behind you and then go up and touch your shin, come on, oh we get fit, fit body, mind, healthy body, healthy mind, come on, I really want you to enjoy these workouts.

I want you to try hard, you know, and feel really proud of yourself afterwards. because that's where your motivation comes when you finish it, that's why you feel great, that's where you feel full of energy and that's what will make you come back and do it on Monday and relax well, that's what you have to take advantage of to take advantage how much you feel. Exercise is a huge mood booster and if you're feeling tired, sluggish, stressed or a little unhappy doing one of these every day, I can promise you it will always make you feel better, that's what you need to remember.

What we're going to do is get down on the ground, imagine we're rowing a boat, okay, so in the Oxford Cambridge race, we're like that, we stretch forward and we grow back, so we stretch forward, we row back. , so we start with a slow stretch and when you come back, squeeze those shoulder blades. back together so really pull like you're rowing the boat so you row well and then you can be a little faster come on erase ratio look good elbows in line and paul we have 10 seconds to keep running . Row and squeeze our shoulder blades three two one and relax great, of course, we get Nicki's screams, come on, come on, where are we in the world? ray smiley ray smiley eight years in sydney been staying up and doing these live workouts on the other side of the world when the sun rises here the moon is there well done mate, good, good for joining and thanks for participating, next one exercise we will do surfer so you stand out, it's on a surfboard, jump, pop, and change, okay, catch the wave, so you're on a surfboard like your feet so you're surfing the waves come in and pop and you jump pop and you jump come on catch the wave come on pop it pop it immediately rip cow hang ten give one of them at the end one oh oh what an exercise what is an exercise right, I'm catching my breath, we only have three more movements left, three more exercises and we are Well done for taking part, so this has been a pretty tough workout I'm trying. to push you I want you to push yourself I want you to feel good next I'm going to do it nice and simple just a little bit slower touch a toe so from left to right just let our heart rate recover a little bit.

Good big stretch, let's touch our toes, okay agile, good morning Max and Nancy in Essex and it's Max's birthday, happy birthday Max, have a lovely day mate, the Baxter family locked down and training in Thailand. Good morning guys, thanks for tuning in for the last three seconds. two one and relax perfect on the ground mountain climbers now again you can do this with your hands okay so you'll be on your hands like this let's just have two hands and you do this from knees to chest or If you want you can do it from the elbows.

You also bring your knees towards your chest. A great little exercise quite difficult for the upper body, so if you can do it with your hands, if not your elbows, try lifting your knees. in your chest you will feel your abs working well, let's go very slowly if you want to do it slow if you want to be really hard go fast, let's go as fast as you can, let's all go, let's go, don't forget, keep an eye on the place the difference is to spot the differences and I'll tell you in the end it's okay, come on, it's okay to rest it's okay if you need it to catch your breath even if I get tired and have a little rash three two one and relax exactly and if you go, we'll get to the global training of the Thomas family in the Philippines is there anywhere we haven't gotten to this week? phenomenal amazing thank you so much for tuning in george and lucia good morning from austria okay last exercise hands on the floor, get out of this, get up and jump, so both hands on the floor, walk with your feet out, walk with your feet in up and jump both hands on the floor, walk with your feet up and jump and jump, come on, this is the most difficult exercise, the last one.

We have 10 seconds, come on, let's take a couple more steps back, go up and jump, try with one arm, one if you can with strength, okay, all together, everyone is going to start, I'm going to go down, go down, ready, jump and that's all. give yourselves a huge round of applause come on everyone please big round of applause big round of applause for all of you if you're participating in an amazing workout you know we're trying hard whether you're young I'm fit and this is hard for me but you know that I'm fine, I feel great now I feel energetic I'll have an amazing day I'll be positive I'll be optimistic so that's the exercise that makes you feel good always think about how good it makes you feel good You're ready to spot the differences and then we'll do a couple thanks Nikki, how many live views do we still have?

We've had 710,000 at its peak, which is incredible, very consistent. Thank you for coming back and doing it every day. I'll be back next week too, so find out difference number one is this photo of me and my brother Nikki when someone threw a bag of flour in our faces. It's one thing because it's swapped with a pumpkin photo of Rosie and Indy. that's my wife and my little daughter indie that's number one at least the second one is even harder that's pretty obvious have you noticed anything about the map? Can you notice something about the world map?

It looks different? I've turned it upside down. We've turned the world upside down look it's all upside down that's what happened and that was our second issue in oh on the spot the difference challenge this is how the map should be this is how it looks so good so if you have that right now listen this is the homework I want one of you to be home you could be a child you could be a parent a teenager a little boy design a workout for next week so write it down on a piece of paper this is the homework write ten exercises so write down from one to ten the name of the movements and how long you want to work for so you want to do it for 30 seconds you want to do it for one minute you want to do it for 10 seconds and calculate the rest period you need to add up to a total of 20 minutes, it's okay, so the total training time is 20 minutes, you decide how much rest we have, you decide how many exercises, sorry, how many, you know, how many of the named exercises, how long we do it, how long we dress for and i will choose, all you have to do is take a photo of it, tweet it, instagram, facebook, send me a private message, share it anywhere you can on the internet with a hashtag pe con joe, then I can search, find it, pick one and I promise , I promise I'll pick one of them and make sure you write down your name, your age and where you're from and I'll announce when next week is and that's the work we'll do. to do together for everyone around the world what a great task, so make sure you write them down, plan everything well, let's put what is not in the key, yes, and obviously your parents can tweet it, post it on Instagram and Facebook, but you you do the right thing, you can help yourself or your parents can help you write down the things you need to do, but that's the homework and I would love to do your training.

I hope I can give myself some new ideas. So, Nikki. Let's do a last minute of thanks just to thank everyone who joined us, where Alfie Six in Nottingham, have a good day, see you Monday morning at 9am. every day next week, Monday through Friday continuously, let's do this Cassius in Phoenix. training from Liverpool good morning joshua and lauren florence in stockport oliver and sophia training with us in vienna what a wonderful place oscar payne oscar payne traveling fighting traveling we traveled to glasgow with oscar thank you oscar happy birthday to elaine reader in kent good morning and happy birthday and Have a wonderful day, right Nikki, one more, then we go, we go there, okay, the last one of the day, so I couldn't do them all, there are so many coming, it's by flow in. penzance in the uk we love you all thank you for taking part I hope you enjoyed this week thank you for being part of this community I am the PE teacher this week next week and as long as you need me please tune in again on Monday Good morning please hit share, tell more friends and family and I'll see you Monday morning at 9am. m. with Joe, don't be late, see you and then have a great weekend.