Worcestershire West Weekly Physical Activity Programme Snakes Ladders

Worcestershire West Weekly Physical Activity Programme Snakes & Ladders UNO Fit Dice Fitness Monopoly Jumping Dice Fitness Bingo Spin Fit Monday 6 th April- Friday 10 th April 2020

Snakes & Ladders 44 45 46 47 48 49 50 FINISH 43 42 41 40 39 38 37 30 31 32 33 34 29 28 27 26 25 24 23 16 17 18 19 20 21 22 15 14 12 11 10 1 START 2 4 6 7 10 Sit-ups 10 Squats Skip for 60 seconds Run 2 laps of your garden 10 Star Jumps 10 Lunges Water Break 10 Jumping Jacks Water Break 13 3 Press-Ups x 10 35 Plank hold for 10 seconds 10 Press-Ups 36 10 Sit-ups Plank hold for 10 seconds 10 Star Jumps 9 8 10 Jumping Jacks

Fitness Bingo Jog on the spot for 1 minute 10 Star Jumps High Knees For 30 seconds 10 Burpees Press-Ups x 10 Sit-Ups x 10 10 x Jumping Jacks Bench Dips x 5 Arm Circles x 10 Heel flicks for 30 seconds Calf Raises x 10 Squats x 10 10 x Rocket Jumps Sit-Ups x 10 Side Lying Leg Raises x 5 (Both legs) 10 Star Jumps Bench Dips x 5 Side Lying Leg Raises x 5 (Both legs) 10 x Lunges Calf Raises x 10 Press-Ups x 10 Jog on the spot for 1 minute Arm Circles x 10 High Knees for 30 seconds 10 Burpees Heel flicks for 30 seconds Side Lying Leg Raises x 5 (Both legs) 10 x Jumping Jacks 10 x Rocket Jumps 10 Star Jumps Bench Dips x 5 Calf Raises x 10 Arm Circles x 10 Squats x 10 10 x Lunges

Fitness Bingo Explained • Play with a partner or adult. • Can you complete a line from top to bottom or a line across? • The first person to complete a line of fitness activities must shout “BINGO” and is declared the Winner! • For a go to guide to perform each exercise in Fitness Bingo visit https: //www. nhs. uk/livewell/exercise/10 -minute-workouts/

Jumping Dice Play with a partner, take turns to roll a dice. Look at the number you have rolled and then complete the correct jumping exercises: Roll a 1 = Perform 15 star jumps Roll a 2 = Perform 15 tuck jumps Roll a 3 = Perform 15 pencil jumps Roll a 4 = Perform 15 jumps with a ½ turn Roll a 5 = Perform 15 jumps with a full turn Roll a 6 = Perform 15 squat jumps • The first player to complete all of the activities listed above is the winner. Pace Yourself Take your time, you may need to perform some more than once. Let’s Reflect What happened to your body (heart) after completing an exercise?

Fit Dice If you rolled Then you’ll do this Roll this many dice for number of reps 2 Lunges 2 3 Sit-Ups 3 4 Calf-Raises 2 5 Burpees 2 6 Jumping Jacks 3 7 Earn a rest! 1 8 Arm Circles 3 9 Press-Ups 2 10 Squats 2 11 Rocket Jumps 1 12 Star Jumps 3 For a go to guide to perform each exercise in Fit Dice visit https: //www. nhs. uk/live-well/exercise/10 -minute-workouts/

Spin Fit Side-step Hop back and forth Cross armed skipping Jump in and out of a hoop Jump side to side Run around a cone Run between 2 lines Place a pencil in the middle of the Spin Fit Circle. Spin the pencil and which ever activity the pencil tip points towards is the activity you must complete. Each time you complete an activity for 30 seconds you earn 10 points. How many points can you earn today?