Physical 4 –7

Challenge 1 – Multi -skills Challenge 2 – Fitness Challenge 3 – MindfulnessRoll-a-ball

• Stand 5 strides apart with legs apart, from your parent/carer. The aim is to roll the ball so it comes to a standstill in between the legs of your opponent. If it does, it is 1 point to you!

• First person to 5 points is the winner!

Easier way: The ball just has to pass between the legs.Harder way: Stand further away with legs closer together.

Roll to fitness

You will need a dice from a board game or use a virtual online dice. https://freeonlinedice.com/• Roll the dice and perform the following moves

depending on what number you roll.1 = 10 star jumps2 = 10 hops on right leg3 = 10 hops on left leg4 = hold the plank position for 10 seconds5 = jump and grab 10 stars from the sky6 = sprint on the spot for 10 seconds

Easier way: Perform the actions for less time or lessnumber of times. Harder way: Create your own actions for the different numbers on the dice.

Breathe deeply

• Stand or sit inside the house but place both hands on your tummy and close your eyes.

• Breathe in for 1-2-3 and out for 1-2-3. Pause slightly before repeating.

• Whilst you are doing this, listen to the sounds around you. After 5 minutes do this again but, in the garden/ on the patio.

• Can you describe the different sounds from being inside to outside to your parent/carer?

Harder way: Can you write/draw about the sounds you heard?

Challenge 5 – Personal Best Challenge 6 – Problem solving Challenge 7 – GymnasticsTimed turnover

You will need a pack or cards (normal playing cards or Top Trumps etc), floor space, a parent/carer with mobile phone timer.

• Place all the cards face down and spread them out evenly across the space you are working in.

• Ask your parent/carer to count you in (3,2,1 ) and on ‘go’ you have 15 seconds to turn over as many playing cards as possible.

• Repeat the game and see if you can beat your score

Easier way: Play the game in a smaller space. Harder way: Place the cards at different levels and across a wider space.

Draw and describe

You will need a parent/carer/brother or sister to do this activity. • Draw (using your finger) a shape/letter/number on the

back of your parent/carer who has to describe and guess what you have drawn.

• Swap over and you have to guess what is drawn on your back.

Easier way: Stick to simple shapes and letters.Harder way: Draw a more complex shape such as a house or teddy bear.

Parent/Carer to read the following story whilst the child(ren) travel/balance/roll in the corresponding ways.

One morning all the children in the street decided to go on jungle adventure. They jumped out of bed and ran around the house getting ready. They hopped onto the aeroplane which flew them to the jungle. The landed safely and started their adventure. They came across some spiders (spider walking on hands and feet) and decided to hide behind a tree (balance on 1 leg with arms in the air) until the coast was clear. Next the saw some giant frogs (frog jumping), and quickly rolled (pencil roll) out of the way!They stumbled on a small bridge (balance on hands and feet in a bridge shape) which they skipped across. By now they were tired and decided to head for home.

Challenge 4 – DanceCartoon capers

• All week, set yourself a challenge that every time a cartoon comes on the TV, you must get up off the sofa/floor and boogie along to the theme music.

Easier way: If you can’t think of many boogie moves, just march/jump on the spot and clap in time to the music. Harder way: Try to remember some of the moves you do and repeat them for the next cartoon

Physical Activity Challenges: 4 – 7 year olds

Challenge 1 – Multi -skills Challenge 2 – Fitness Challenge 3 – Mindfulness Challenge 4 – Dance

Basketball sock shoot out

You will need a Toy Storage box or similar5 pairs of rolled up socks • Place the toy storage box against a wall

(ideally outside) and count 5 strides away.• Try to throw the socks into the box directly or

by rebounding off the wall. • Keep practicing until you get 5 out of 5 in.• Challenge other people in your house!

Easier way: Try throwing from only 3 strides away, using an underarm throw. Harder way: Try throwing from different angles into the box.

Five step stair challenge

• Starting at the bottom of your staircase, climb up 3 steps and down two. Always remain racing forwards.

• Then repeat this until you reach the top.• Up 3, • Down 2,• Repeat!• Try to repeat the whole challenge 5 times.

Easier way: Climb up 2 and down 1 and repeat. Harder way: Repeat the whole challenge more than 5 times.

Yoga flow

• Can you flow from one yoga pose into the next? Try to hold each pose for 20 seconds.

Easier way: Hold each pose for 10 seconds. Harder way: Create some of your own yoga poses to hold for 20 seconds.

Theme tune boogie

• Select one of your favourite TV programmes that you know you will watch at least once a week.

• Find the programme’s theme music from YouTube or using the on-demand feature on your TV.

• From a sitting position to begin with, create between 4- 8 different movements that can be repeated and remembered. These could include;

• Stand up, pose, sit down• Shooting the arms out upwards, to the right, to

the left and back to middle• Stand up, hand jive, sit down• Sway the arms from left to right 4 times• Every time the TV programme is on, challenge

yourself to remember your moves and perform them.

Challenge 5 – Personal Best Challenge 6 – Problem solving Challenge 7 – Gymnastics

Sock drop

• Ask a family member to hold both pairs of socks out in front on them.

• You stand opposite with your hands placed on top of their hands (all palms facing the ground).

• At any point, the family member can let go of the socks, one at a time, and you have to try to catch them before they hit the floor.

• How many times can you do this before a pair of socks hits the floor?

Harder way: Ask the family member to release the socks at the same time.

Through the paper

• You will need a piece of A4 paper and scissors • Can you cut the piece of A4 paper in a way that

you create a large ‘hoop’ of paper that you can climb through?

Easier way: Use this website if you want a few hints!https://blog.doublehelix.csiro.au/climb-through-a-hole-in-a-sheet-of-paper/Harder way: Can a parent/carer hold the hoop of paper and can you climb through without touching the paper?

Spell a word

• Explain to your observer that you are going to balance whilst making alphabet letter shapes with your body.

• Hold each balance for 5 seconds whilst the observer tries to work out the letter you are balancing in the shape of.

• After you have completed all the letters in the word, ask the observer to reveal the word you have spelt!

Easier way: Spell out a small 2 letter word. Harder way: Create a phrase for the observer.

Physical Activity Challenges: 7 – 11 year olds

Challenge 1 – Strength Challenge 2 – Fitness Challenge 3 – Mindfulness Challenge 4 – Dance Sit up testYou will need a mat, stopwatch and a partner.

• Warm up for 10 minutes.• Then, lie on the mat with your knees bent, feet flat on the

floor and your hands by your ears. Your hands must stay here throughout the test!

• Ask your partner to hold your feet on the ground.• When your partner says “GO” and starts the stopwatch,

perform a sit up (touching your knees with your elbows and then returning to the floor) Perform as many sit-ups as possible in 30 seconds.

• Record the number of correct sit-ups completed in the 30 seconds.

Easier way: Only lift your shoulders off the floor Harder way: Perform a twisting sit up, touching opposite elbow and knee.

Name challengeYou need a step and a stopwatch. Spell your name using the chart below:

Sudoko• Using the numbers 1 – 6, place them in the

square blocks. The same number cannot appear in the same line or column.

• Just use the numbers 1-6

Tik tok

You need a phone or iPad /tablet.

• Watch, create and share videos via Tic Tok.

• Download the app via the App Store, Google Play or Amazon App Store.

Challenge 5 – Personal Best Challenge 6 – Problem solving Challenge 7 – GymnasticsSkittles challenge

You will need a bag of skittles (sweets), 2 bowls, stopwatch and chopsticks/lolly sticks/opposite end of spoon/fork.

• Place all of the skittles in one bowl • and, using only the chopsticks, you • have 30 seconds to move as many • as possible to the other bowl.

Easier way: Allow one hand to hold the bowls.Harder way: Only move red skittles.

26 in a line!

You will need chalk if you can draw on a patio or a pen and paper if not. • Draw 2 triangles (see diagram below). • Using the numbers 1-12 only once, try to make each

line add up to 26.• You can only have 4 numbers on each line.• Complete a triangle, using the numbers 1-9

Dice roll

• Roll the dice.• The number rolled indicates the parts of your

body that can touch the floor at any time. • Take a picture of the good ones! • Make it harder by working with a

partner/member of your family.

Physical Activity Challenges: 11+ year olds

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