Fancy being more active in 2023?

Join our 2023 Active Challenge – 52 fun physical activities guaranteed to get the blood pumping, one for every week of the year! They’re accessible, require minimal equipment and can be modified to suit children and adults of all ages!

There’s no better time than the New Year to make a meaningful pledge to be more active but we understand it has to be practical and realistic, which is why we’ve created this bitesize programme of 52 different physical challenges.

The physical activities vary each week but they share one common theme – they’re exhilarating and FUN! So give it a go – can you keep up with us throughout the entire year?

Challenges for January 2023

Challenges for February 2023

Challenges for March 2023

Challenges for April 2023

Challenges for May 2023

Challenges for June 2023

Challenges for July 2023

Challenges for August 2023

Challenges for September 2023

Challenges for October 2023

Challenges for November 2023

Challenges for December 2023

How does it work?

Each quarter we’ll reveal the latest batch of weekly challenges, which will be published in a downloadable and printable planner to stick on your fridge!

Each new weekly challenge will begin on a Monday and participants should aim to complete each one a minimum of three times per week, putting special focus on weekends when it’s the perfect time to encourage friends and family to join in!

Remember, the UK Chief Medical Officer recommends that children are active for an average of 60 minutes a day across the week, so the active challenge will contribute towards this goal.

Tick the activities off as you go and post on socials using #PremierActiveChallenge to share your progress. The Premier Education team will be joining in too, sharing videos and tips along the way to help keep you motivated!

Why not keep a weekly diary of your progress and record how the different challenges make your family feel? Or send us your letters, emails and pictures to tell us how you’re getting on.

At the end of the year, we’ll award some prizes to those who have shown effort and been dedicated to living a more active 2023!

Above all, it’s about having FUN! Embrace each challenge and give it your best shot. But remember, above anything else, it’s about having FUN and finding the joy in being active.

Benefits of keeping active

Physical activity is so much fun plus it comes with a host of positive health benefits:

• Lower obesity levels and improves overall health
• Children are happier and less anxious
• Creates positivity, confidence and enjoyment
• Gives a sense of achievement
• Develops social skills
• Reduced stress
• Strengthened bones and muscles
• Improved coordination, strength, endurance and balance
• Supports fine and gross motor development

Week 49 – Winter Olympics

Week commencing 4th December

The Olympic Games might not be until next year, but we can still enjoy doing some winter Games-inspired activities! We’ve listed a selection of snowy sport actions below, call them out and see if your young person can complete each move for 20 seconds. 

• Cross country skiing (jog on the spot)
• Figure skating (pirouette)
• Ski slalom, (jump left to right in a ski position)
• Curling (roll a soft ball in a straight line)
• Ski jump (run on the spot x10 then jump high)
• Speed skate (leap side to side, left foot to right foot)
• Luge (lean forward balancing on one leg)

Week 50 – Park play

Week commencing 11th December

The run-up to Christmas is exciting – children are fizzing in anticipation of a visit from Father Christmas. But it’s also a pretty gloomy time of year, so for this week’s challenge we want you to get outside as much as possible. We suggest rounding up as many family members – and friends if possible – grabbing a ball and heading to your local park.

The wide open space is perfect for letting off steam and also getting some much needed fresh air and Vitamin D. While you’re there, can you do the following activities for at least five minutes each?

• With all participants standing in a circle, one person shouts the name of any person they want to throw the ball to, and then quickly passes it to them, and so on – you all need to keep your wits about you!
• Practice kicking the ball to each other. Can you gradually make the circle bigger so passes have to become longer and more accurate?
• This time, the person kicks the ball then runs around the outside of the circle to resume their position, this is bound to get the heart pumping!

Week 51 – Arctic animal moves

Week commencing 18th December

Get your youngsters to channel their inner arctic beasts to have fun with this challenge! Make some space and get inspired by these winter animals. For an extra challenge position a yoga mat in the middle, meaning children will need to jump over the ‘river’ while acting out the moves. Can your kids complete this activity three times during the week?

• Waddle like a penguin
• Roll like a polar bear in snow
• Prance like a reindeer
• Gallop like a moose
• Pounce like an arctic fox
• Dive like a whale
• Hop like an arctic hare

Week 52 – Festive walk

Week commencing 25th December

It’s Christmas!

For this challenge, we’re keeping it simple, but still fun. This week is all about seeing friends and family, enjoying lots of yummy food, and of course exchanging presents. But it’s always nice to have a break from the board games and mince pies to get some fresh air, so round up your family members, put on something warm and go out for a festive walk. How many Christmas trees can you spot? See if you can do three walks over the course of the week.

Merry Christmas from everyone at Premier Education!

Week 45 – Fireworks dance party

Week commencing 6th November

Get the whole family grooving and inspire them to channel their inner firework for this bonfire night-inspired dance party. Your children will not only love trying out these silly moves but they will also keep them warm on what is often a chilly evening.

Put on some of your favourite tunes – we highly recommend Firework by Katy Perry to really set the scene – and have fun lighting up your living room!

• Catherine wheel cartwheels – if space doesn’t allow for full cartwheels, why not try mini ones crouching down 
• Rocket bursts – start small, crouching down, then explode up to the rhythm of the music, making big arm circles
• Fizz like a sparkler – shake, twist and jiggle

Week 46 – Simon Says

Week commencing 13th November

This week, you get to call the shots! Find some space, either indoors or outdoors, and test your youngster’s listening skills with this fun, action-packed game of Simon Says. A mixture of classic actions with some more challenge-based activities are bound to get the blood pumping. 

Remember, your children should only do the action if you say ‘Simon Says….’ before each instruction. If you give the instruction on its own and the child does it, they must do a forfeit. This could be stand on one leg for 30 seconds or do 20 star jumps.

 Some suggestions are listed below, but feel free to add in your own!

“Simon says….”

• Touch both knees
• Hop like a bunny
• Do a roly poly
• Pretend to swim
• Dance
• Do downward dog
• Pretend to play tennis

Week 47 – Score!

Week commencing 20th November

With the football season well and truly underway, it’s time for your little balls of energy to get outside and practise their goal scoring! Don’t worry if you don’t have a goal. Just position two plant pots, old towels (or anything you have to hand in the garden) about two metres apart. Ask your child to stand back placing the ball in front of them. Can they score a goal? Every time they score, they need to take a step back. To add to the challenge can they also take two steps to the side?

See how many goals they can score in ten minutes.

Week 48 – Autumn nature bracelet

Week commencing 27th November

Just as we did over the summer, this time can you challenge your children to make an autumnal nature bracelet? Enjoy getting outside and appreciate the stunning colours associated with this season. All you need is some masking tape, wrapped around your child’s wrist, sticky side up. What can your child find to decorate their bracelet? Look out for some lovely crisp leaves, acorns, feathers and any late-autumn flowers.

Week 40 – Walk to school

Week commencing 2nd October

For International Walk to School month, the challenge this week is quite simple. If you are able to, ditch the car or bus, grab your coat and enjoy a walk through the leaves to school. If you live further away, can you walk part of the way? Even 2-3 times during the week is brilliant.

Some fresh air before school is bound to give your little one an extra boost in the morning, so what are you waiting for!

Week 41 – Cricket Drill

Week commencing 9th October

The cricket world cup starts this month, so why not set your children a challenge that takes its inspiration from a key skill in cricket – catching a ball! Sounds simple enough but we are adding some extra actions to challenge coordination and get moving. All you need for this is a tennis ball, or even some balled-up socks.

Round 1

See if your child can throw the ball in the air and catch it, and in-between each catch, can they spin around on the spot, alternating direction. Repeat 10 times.

Round 2

This time, after each catch, can they squat down to touch the floor, then explode up in a jump? Repeat 10 times.

Round 3

For the final round can they put all three moves together? Throw, catch, spin, squat and jump! Repeat 10 times.

Week 42 – Roll the Dice

Week commencing 16th October

A dice isn’t just for a rainy day board game, it can be a great tool for getting moving too. If you can’t find a dice anywhere, find a printable version here. See if you can get the whole family involved, find some space, and then decide on six of your favourite activities for each face of the dice.

Here are some ideas in case you’re stuck:

• 10 x jumping jacks
• 15 boxer punches
• 10 x hop on one leg
• 15 x soldier marches
• 10 x lunges (alternating legs)
• Jog on the spot for ten seconds

Take it in turns to roll the dice and wherever it lands, you must do the corresponding activity.

Week 43 – The Floor is Lava

Week commencing 23rd October

Let’s revisit an old favourite! This is a fun indoor game and is guaranteed to get everyone moving and feeling good. Your children are challenged to make their way throughout the room – or house – and as soon as you shout ‘floor is lava!’ they must find something to stand on to avoid the lava (floor).

Week 44 – Halloween scavenger hunt

Week commencing 30th October

Now is a great time to get outside and enjoy the changing season, especially in this spooky week! Why not take a walk and see how many of these ghoulish (and not so ghoulish) goodies you can spot? Tip: venture out in the early evening to tick even more off…

• Pumpkin
• Skeleton
• Spider’s web
• Witch’s broomstick (or a tree branch that looks like one!)
• Bat
• Acorn
• Conker
• Blackberries
• Robin
• Mushrooms
• Black cat

Week 36 – Back to school yoga

Week commencing 4th September

It’s back to school, so to help alleviate any anxiety in your little ones, why not encourage them to do some gentle stretching and yoga poses.

1. Downward facing dog: From all fours, ask your children to see if they can straighten their arms and legs, pushing their bottoms up towards the sky. Their heads should remain straight, looking back (not trying to look forwards). Can they bend each leg in turn? See if your child can take five deep breaths in this position.
2. Cobra: see if your child can lie on their tummy, legs stretched out behind them. With hands next to their shoulders, can they press into their hands to gently start to lift their head, chest, shoulders off the floor? See if they can take five deep breaths in this position.
3. Roll down: From a standing position, ask your child to nod their head forward and slowly roll down, arms hanging loose, until they reach the bottom. Hold for a few moments at the bottom to enjoy the stretch, then roll slowly back up. Repeat three times.
4. Child’s pose: Ask your child to kneel down with toes touching and knees part. See if they can stretch their hips backwards towards their heels and their arms straight out in front of them, forehead touching the floor. Ask them to take five deep breaths in this pose.

Week 37 – Rugby

Week commencing 11th September

The 2023 Rugby World Cup is in full swing so let’s do a rugby-inspired challenge! You don’t need a rugby ball, if you have got one, great, but otherwise use any ball. Start by setting out a series of targets in the garden or park – anything will do, cushions, buckets, soft toys. Can your child aim the ball at each? How many did they hit? Can they do a round where they try kicking the ball at the targets? A great test for accuracy in passing the ball, and ball control when kicking.

Week 38 – Toy Swap

Week commencing 18th September

A simple but effective activity to get your child’s blood pumping! Grab ten soft toys and ten toy cars (or dinosaurs, or similar). Pile up the soft toys at one end of the garden, and the other toys at the other end.  With the child starting in the middle, their aim is to swap the toys over, so the soft toys end up where the cars are and vice versa. They can only take one toy at a time! How quickly can they do it? Can they beat their time by doing it again?

Week 39 – Parachute

Week commencing 25th September

This activity can be done inside or outside, with the use of a large sheet. Enrol as many family members as you can to hold the edges of the sheet, with your child or children being one of them. Each time you fan the sheet or ‘parachute’ up, shout out an action that the child has to do while running underneath, before it comes down again. They may have to hop, skip, jump, run or even bear-crawl their way to the other side. They need to be quick though!

Week 32 – Hurdle hops

Week commencing 7th August

For this activity, you can lay something on the ground, like a rope or tape measure, or just let your children jump over an imaginary obstacle. See if your children can alternate between side-to-side jumps and front to back jumps. This is a great way to build muscle strength, cardiovascular fitness and even coordination. 

See if they can do three sets of 20 jumps.

Week 33 – Sport charades

Week commencing 14th August

See if your child can channel their inner performer for this dramatic challenge. To start, write down a range of sports on small pieces of paper, fold them up and pop them in a bag / hat. Ask your child to pick one at a time to act out the sport. Then swap over after a few minutes. How many can you each get right in a minute?

Here are some sports to get you started: tennis, swimming, football, basketball, ice hockey, dance, trampolining, diving, cycling.

Week 34 – Sprinkler sprints

Week commencing 21st August

You’ll need to have a towel ready for this one! With summer in full bloom, get the blood pumping and let your children cool down with some fun water play. Set up a sprinkler and watch them run as fast as they can through the cold water.

How many times can they get wet in 30 seconds?

Week 35 – Bear crawl challenge

Week commencing 28th August

Your children will love this fun activity! See if your child can channel their inner bear, and get on their hands and feet (tummy facing the ground). Set up a course around the home or in the garden whereby they need to bear-crawl to each point, touch it, then crawl to the next one. The course could even include stairs for an extra climbing challenge!

Can your child complete three rounds of the course?

Week 23 – Garden volleyball

Week commencing 5th June

Test your reactions with a fun game of garden volleyball this summer. All you need is something to act as your net, tied between two points, and a ball to hit over the net to a partner.

Can your kids get a rally going? How many can they get?

Week 24 – Father’s Day/parents challenge

Week commencing 12th June

Take it in turns with your child to spell out your names with this exercise word game! With each letter having its own exercise, can you and your child complete your first name and surname? Why not try swapping with your child later in the week – you spell out their name and vice versa.

A – 5 x jumping jacks

B – 10 x jumping jacks

C – 10 jumps

D – hop on one foot 5 times

E – touch your toes 10 times

F – crab walk for 20 seconds

G – 5 x sit ups

H – 10 x mountain climbers

I – 5 x push ups

J – 30 seconds of high knees

K – kick your left foot as high as you can

L – 5 x jumping jacks

M – 10 x jumps

N – balance on 1 leg for 30 seconds

O – 5 x sit ups

P – 5 x push ups

Q – 10 mountain climbers

R – kick right foot as high as you can

S – run in place for 30 seconds

T – run with high knees for 30 seconds 

U – 10 x jumps

V – 10 x mountain climbers

W – balance on 1 leg for 30 seconds

X – 5 x sit ups

Y – 10 jumping jacks

Z – hop on one foot 5 times

Take advantage of the longest day of the year (Summer Solstice is on Wednesday 21 June) by enjoying some extended walks around your local area, park or woods. There’s time to head out on a family walk after school or enjoy a long stroll over the weekend. Either way, soak up the extra sunshine and fill the long summer days with some added adventures! Aim to walk at least three times across the week. How did it make you all feel?

Week 25 – Long family walk

Week commencing 19th June

Take advantage of the longest day of the year (Summer Solstice is on Wednesday 21 June) by enjoying some extended walks around your local area, park or woods. There’s time to head out on a family walk after school or enjoy a long stroll over the weekend.

Either way, soak up the extra sunshine and fill the long summer days with some added adventures! Aim to walk at least three times across the week. How did it make you all feel?

Week 26 – Garden musical statues

Week commencing 26th June

Make the most of the lighter evenings, and get the whole family to bust some moves in the garden or park with this party-game inspired activity. All you need is some music, then get your groove on while the music plays. As soon as the stop button is pressed, freeze! 

A great one to do with friends or family members to increase the competition element, but it’s also fun for your child to do on their own and see how still you can be when the music stops.

Aim to do this once in the week and once at the weekend. Just remember to keep the music down so the neighbours aren’t disturbed.

Week 18 – King Charles III coronation inspired challenge

Week commencing 1st May

Be inspired by the pomp and circumstance of the coronation and see if your children can channel their inner soldier by taking on a marching challenge. Can they march on the spot for 30 seconds followed by ‘high knees’ jogging on the spot for 30 seconds? See if they can complete 5 rounds.

Walking and jogging are great ways to get the heart-rate up and the addition of the ‘high knees’ means those legs will get a great workout!

Week 19 – Family HIIT

Week commencing 8th May

Everyone can be involved in this fun, energetic activity, and see if you and your kids can repeat this twice during the week.

• Bench dips 
• Star jumps
• Side lunges
• Jog on the spot
• Sitting ‘v’ twist
• Air punches

Complete each exercise for 40 seconds followed by 20 seconds of rest.  Can you do four rounds? Aim to beat your family members by doing more exercises in the 40 seconds than them!

Week 20 – Mental Health Awareness Week – yoga challenge

Week commencing 15th May

To tie in with Mental Health Awareness Week, this week’s challenge has been set to make sure our minds are healthy as well as our bodies. 

Some simple yoga movements and breathing exercises really help children to tune into how they are feeling. So, get them to wear something comfy and warm and they will enjoy this chance to stretch out those muscles and check in with their thoughts.

Exercise 1: Sitting cross-legged, in a comfortable position, take 10 deep breaths, counting in for 5 and out for 5.

Exercise 2: Standing up tall, slowly start to nod your head forward, then roll all the way down, with a soft bend in your knees – can you touch your toes? Take a deep breath at the bottom, then slowly roll back up. Repeat 3 times.

Exercise 3: On all fours, curl your back up like a cat to stretch your spine, then release and arch your back the other way. Try to breathe in to curl then breathe out to arch. Repeat 5 times. 

At the end of the set of exercises ask your child to return to their seated, cross-legged position and see if they can notice how they feel.

Week 21 – Burpee challenge

Week commencing 22nd May

Burpees are a great way to get everything firing! Why not see how many your child can do in one minute? Better yet, join in and see who can do the most!

For the exercise, start standing up, then crouch down and place your hands on the floor, either jump or step your feet back then quickly return them, jumping up, and repeating the movement. As a variation, try doing a ‘frog burpee’ instead, which removes the jump at the end. 

Aim to do this challenge three times throughout the week and build on your scores each time.

Week 22 – World Bicycle Day-inspired challenge

Week commencing 29th May

As World Bicycle Day is on 3rd June, we’re celebrating the bicycle as a great way to stay healthy as well as a form of transport. So, get outside and see if you can use your bikes or scooters on three journeys where you’d normally use the car. These could be to school, to the local park or playground, or to a friend’s house. 

Just make sure you all wear helmets!

Week 14 – Easter bunny HIIT workout!

Week commencing 3rd April

From bunny hops to springy jumping jacks, this egg-citing Easter-inspired workout will get the whole family bouncing into the Easter weekend. 

Hop to it with 40 seconds for each exercise, with 20 seconds of rest in between. Can your kids complete three rounds?

• Jumping jacks
• Hop on your left leg
• Rocket jumps
• Hop on your right leg
• Bunny hops

Week 15 – Family golf!

Week commencing 10th April

It’s half term, so it’s the perfect time to try out a new activity with the other members of your family. Pitch and putt or crazy golf are great fun and get you outdoors – and moving! Why not give it a try and see if you can get a hole in one.

We know, however, that golf isn’t for everyone, and it can be tricky to start with. You can switch it up in lots of ways. 

Head to the park or into the garden and take a variety of small balls and some targets – plastic cups or bowls work well. Set them up approx. 2m away and take it in turns to roll/throw the balls, aiming for the targets. Come up with a scoring system as a family, for example, smaller targets, or those further away could be worth more points.

Week 16 – Fitness hide and seek

Week commencing 17th April

Whether it’s indoors, in a garden or at the park, a thrilling game of hide and seek is a fabulous way to pit your wits against family and friends whilst keeping active. 

Turbo-charge your game by adding a fitness twist – whoever is found has to do 50 star jumps!

Week 17 – Family hopscotch

Week commencing 24th April

Hopscotch is not only brilliant to help establish counting, but it’s a simple and easy game to initiate at home. All you need is some pavement chalk to mark out your grid. You might also find hopscotch marked out at your local playground to use, so there’s no excuse not to get hopping!

Week 10 – Family step-up challenge

Week commencing 6th March

This one is guaranteed to get the blood flowing! Challenge each family member to see how many step ups they can complete in one minute. Use either the bottom step of a flight of stairs or step up onto a secure box. Repeat daily (three times across the week if not) and track progress. Can anyone improve on their scores from the start of the week?

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Week 11 – Sponsored dance routine for Comic Relief

Week commencing 13th March

Comic Relief helps to support vulnerable or disadvantaged people in the UK and around the world. Why not pledge to undertake a sponsored dance challenge, raising funds for children in need? 

Ask friends and family to sponsor you while you create your own dance routine with friends. Either put on a performance at home or ask your school whether they will allow you to perform the routine during assembly.

If you’d prefer not to seek sponsorship, simply make up your own dance routine for fun and make a video diary of your progress to share with friends or family.

 

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Week 12 – Big Walk and Wheel

Week commencing 20th March

The Big Walk and Wheel, starting today, is a national initiative to encourage kids to commute to school using human power only! Try walking, cycling or scooting. If not the whole way, can you make part of your trip on foot or wheels? For more information or to get your school involved, click here.

Week 13 – Floor is lava!

Week commencing 27th March

This one is a huge hit with kids, being simple, fun and energetic! It also requires good listening and coordination.

Play your favourite music and run, dance or leap around the room until a grown up calls ‘FLOOR IS LAVA!’ at which point everyone should get off the floor as fast as possible, pretending the floor is made of burning lava.

Kids and parents should leap onto the sofa, sit on a chair, hop onto a footstool or climb on to a toy box – anything to avoid getting stuck in the molten lava!

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Week 6 – Keepie uppies family challenge

Week commencing 6th February

As it’s Schools’ Football Week, we’ve included a football-themed challenge for the whole family to try, regardless of age or ability.

Spend time perfecting your keepie uppies with a ball in the park or back garden – aim for a minimum of 15 minutes of practice three times throughout the week. At the end of the week, bring the family together to see who can do the most keepie uppies in one go. It’s great for balance, coordination and muscle memory!

If your children are a little too young for keepie uppies or other factors make this challenge a difficult one for your family to try out, why not try a slightly simplified version? Begin by asking your child to hold the ball. Then, instruct them to drop the ball, let it bounce, and challenge them to kick it on the way up. To complete the challenge, they’ll just need to catch the ball!

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Week 7 – Musical chairs

Week commencing 13th February

This classic game shouldn’t only be reserved for kid’s parties as it’s great fun and a brilliant form of exercise. It’s also super for problem-solving!

You’ll need a minimum of four players but the more the merrier.

Assign someone to control the music then count how many participants are left. Arrange enough chairs – allowing one per player – in a circle with all chairs facing the outside of the circle.

When the music starts the kids run clockwise around the chairs. When the music stops they have to sit down on a chair as quickly as possible. Count this as the trial run. After this, remove one chair after each round – every time one person will be left standing without a chair. Who will be the last one standing?

If you’re short of space, adapt the game by using cushions instead of chairs. Or if you don’t have enough cushions to spare, make spots out of coloured paper (roughly the size of a dinner plate) to sit or stand on instead. Both options take up less room and are easy to modify to suit the space you have available.

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Week 8 – Pancake flipping fitness challenge

Week commencing 20th February

Pancake Day falls this week so we’ve got a pancake-inspired fitness challenge to keep children busy!

Since pancakes are flipped up and down, this week’s workout contains exercises that require up and downward movements. Can you complete three reps of the following:

• 20 x press ups (kids on their knees, adults on their feet)
• 20 x bunny hops
• 20 x explosive squat jumps
• 20 x sit ups
• 20 x step ups

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Week 9 – World Book Day challenge

Week commencing 27th February

As it’s World Book Day this week (2nd March), challenge your family to select 10 favourite characters from children’s story books. They could be animals, aliens, dinosaurs or sportsmen. Once you have chosen your 10 characters, try running or walking like each one, mimicking their movements. Will you waddle like a penguin, stomp like a T-Rex, or fly like a bird? Let your imaginations run wild!

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Week 1 – Dance party

Week commencing 2nd January

Celebrate the start of a new year with a fun 15-minute family dance party! Play your favourite tunes, turn up the music and bust out your best moves! Take it in turns to make up your own dance routine (think Simon says) or dial up the challenge by adding a freeze dance section! It’s guaranteed to get the blood pumping and faces smiling!

Week 2 – Winter scavenger hunt

Week commencing 9th January

It may be cold outside but it’s a great time to head out on a winter scavenger hunt with family. Take a long walk through the woods, or see how many items you can spot on your walk to school:

• Fallen leaves
• Robin
• Pine cone
• Pigeon
• Bare tree
• Puddle
• Footprints in mud or snow
• Feather
• Clouds
• Winter berries
• Moss
• Rose hips
• Bumpy bark
• Pebble

Keep a record of how many items the child manages to spot.

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Week 3 – Indoor obstacle course

Week commencing 16th January

Obstacle courses encourage your creativity to run wild and can be adapted to suit the equipment or space you have available.

Set up a simple obstacle course in a safe area in the house (avoid sharp corners or walls). Aim to add about 6-8 different activities within the course. Here are some of our favourites:

• Crawl under tables
• Stick a line of masking tape to the floor and pretend it’s a balance beam to walk along
• Climb over footstools
• Crab walk from one room to another or one piece of furniture to another
• Lay cushions on the floor and leap like a frog from one to the next
• Crawl through a tunnel of blankets or sheets hung over chairs or sofas
• Throw balled socks, a softball or small teddy bears into laundry baskets – how many can you score?
• 20 jumping jacks on a designated spot
• Bowl over a stack of plastic cups

An obstacle course works both indoors and outdoors but as the weather can be a little temperamental it’s best to set yours up indoors – perfect for a rainy day!

Time yourselves. Who will be the first person to complete the course in the fastest time?

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Week 4 – Winter workout HIIT

Week commencing 23rd January

Hiit is a great form of physical exercise, being super for cardiovascular health, strength and endurance.

Work your way through the following fitness activities, completing each one for 40 seconds, with a 20 second rest in between:

• Hold a plank
• 20 sit ups
• Jump rope
• 10 push ups (kids do them on their knees, adults on their feet)
• Left leg forward lunge
• Jumping jacks
• Squats
• Jump from side to side
• Frog jumps
• Wall sit
• Arm circles
• Right leg forward lunge
• Jog on the spot
• Touch toes then reach for the sky

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Week 5 – Balloon volleyball

Week commencing 30th January

Get the whole family moving with an exhilarating and hilarious game of balloon volleyball! Inflate your balloon(s) and clear the area (to avoid accidents) then take it in turns to keep the balloon in the air.

As an extra challenge set the timer to see how long you can keep the balloon in play. Each time you play, see if you can keep the balloon off the ground for an even longer period of time!

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