Making physical activity
fun!
Back to Back Stand Sit
Whilst Back to Back in sit/squat position try moving left or right, or forwards/backwards🤼🪑
Push Ups or Plank High 5’s (in reverse)
(Group size: pairs) https://youtu.be/3K6XGxO8jhw?t=355 pairs facing away from each other in push up or plank position, how many times can tap feet…in 1 min. Upgrade to also lifting opposite hand 🦶🏼🦶🏾
Cone Game
(Group size: pairs) https://www.youtube.com/watch?v=UcL6WlcyBcI Client pairs face each other in squat position, with a cone in between. PT calls out where to put hands eg knees, shoulders, head, hips. When PT says ‘cone’, first person to grab the cone 🏆
Arm Wrestle Tap
(Group size: even) https://youtu.be/1QrL_LfjN5Y Participants partner up based on similar size/strength. Partners hold hands (like a handshake). With 30 seconds on the clock, each player will wrestle, trying to get the grasped hands to touch their opponent’s thigh. One touch= one point🤝🤼
Hills & Hollows
(Group size: 2+) https://youtu.be/nYllnRnRuh8 2 teams (one ‘Hills’ and one ‘Hollows’), facing each other, 20m apart. Line of cones in middle, half of them as ‘Hills’ and half as ‘Hollows’. On GO (either one at a time or all together) shuttle runs to turn over the cones. Count cones after 60s. Losers get a forefit🏃⚖️
Caterpillar Crawl
(Group size: 6+) http://www.gamesfitness.com/2015/01/caterpillar-crawl/ 2 people stand back to back in half squat. Other do the same next to them to form a tunnel. The 2 people at the back then crawl through the tunnel to the front and resume the back to back half squat and yell “go” for those at the back to…
Push Up Wave
(Group size: 3+) http://www.gamesfitness.com/2015/05/push-up-wave/ Facing into the circle, people take the push up position. One player taps the player to their right, who then does a push up and taps the player to their right. Several waves can be started. When a player collapses they do crunchies and still pass on any taps. Who can stay…
Throw and Go
(Group size: 1+) http://www.gamesfitness.com/2015/01/throw-go/ Each person has a medicine ball or sandbag. They push/throw it as far as possible using a chest pass. Race or relay. Repeat until reaching the finish line 👜
Bounce and Balance
(Group size: 1+) http://www.gamesfitness.com/2018/09/bounce-and-balance/ Each person has two tennis balls. First run/walk to cone and back with ball balanced on back of each hand. Second run/walk to cone and back bouncing each ball alternately. Third run/walk to cone and back bouncing both balls simultaneously. Maybe add a forfeit (PT decides!) every time the ball is…
Gambler
(Group size: 4+) http://www.gamesfitness.com/2015/02/gambler/ PT selects an exercise eg Burpees. Players find a person to face-off with, they say 3, 2, 1 and a number between 1 & 10. That is how many reps of the exercise they do, however the person who says the higher number also has to run to a cone and…
Speed Switch
(Group size: 3+) http://www.gamesfitness.com/2019/05/speed-switch/ Each person has a mat or cone to mark their spot. People spread out randomly and start a base exercise next to their cone/mat. PT shouts names for people to swap places, 2 names, 3 names, men, people in blue, … continuing the base exercise when they reach the cone/mat🏃♂️💥🏃🏾♀️
Swim Pop
(Group size: 1+) http://www.gamesfitness.com/2015/03/swim-pop/ People lay on the front and do front crawl without arms or legs touching the ground. Someone shouts ‘Pop’, all players jump up, wave hands around then get back down to swimming. Anyone can shout ‘Pop’ anytime🍾
Amazeballs
(Group size: 2+) http://www.gamesfitness.com/2015/05/amazeballs/ Ball with prewritten exercises written on, in a bucket. Decide on number of reps for each round of the game. Place the bucket a distance away. People collect a ball from the bucket, do the exercise and the next person goes. Keep going until the bucket is empty⚾❔
Plank Rolls
(Group size: 6+) https://youtu.be/mnvr1Dy6dn0?t=52 2+ teams of 3+, team members line up next to each other in push up position. Slam ball starts with person at one end, ball rolled down the line. When it reaches the last person they pick the ball up and run to the front of the line and starts the process…
Over/Under Relay
(Group size: 6+) https://youtu.be/mnvr1Dy6dn0?t=5 2+ teams of 3+, team members line up behind each other in half squat. Slam ball starts with person at the front, passed backwards overhead then between legs alternately. When it reaches the person at the back they run to the front and start the process again… race on 🐛
Body Clock
(Group size: 1+) http://www.gamesfitness.com/2018/06/body-clock/ People close their eyes and start jogging on the spot… PT choses a time and participants change to a plank when they thing they have reached that time. When all participants finished jogging the PT share how close they were to the time. Then do another round… ⏱💨
Cone Scramble
(Group size: 4+) http://www.gamesfitness.com/2017/06/cone-scramble/ Space out a few less cones than there are people. Everyone has to complete 10 push-ups at each and every cone. They can only do push-ups at a free cone. Whilst waiting hold squat or plank🥱
X-Back Knee Drive
(Group size: pairs) https://youtu.be/3K6XGxO8jhw?t=427 Client pairs, next to each other. Tap feet together behind using outside leg, then drive knee up to hop with inside leg. 🐇
Towel Chase
(Group size: 3+) https://youtu.be/Q65K6YWibZ0?t=99 Clients form a circle, linking arms. One client has a towel drapped over their shoulder. Another client is outside the circle. Starting opposite the towel side of the circle, the outside client has to try and grab the towel as the circle moves to stop them. 🔄🤼
Medicine Ball Pass
(Group size: 3+) https://youtu.be/PdR5P6amvKM Clients form a circle, either in half squat positon facing outwards, or laying on back with legs straight up in the centre. Pass the medicine ball around. Try two medicine balls and changes of direction…⛹️♂️
Walkout 5’s
(Group size: pairs) https://youtu.be/3K6XGxO8jhw?t=98 Client pairs, face each other, 5m apart. Walk hands into push up position, high 5 left hands, then right, then walk hands back to standing position. ☝👇👏🏽
Pole Game
(Group size: 3+) https://youtu.be/TBMSH-k_7As?t=6 Clients stand in circle, each client has a long pole, move left/right to grab the next pole. Try wider distance apart, starting in squat position, try opposite game (say left, move right)…💈
Knee Tag
(Group size: pairs) https://youtu.be/uZLti5P_I8g?t=14 Clients try to tap each others knees! Winner chooses 30s exercise for their partner 🦹🏽👋🏾
Bear Crawl with Bird Dog
(Group size: individual) https://www.runnersworld.com/training/a20810575/weekly-workout-bear-crawl-with-bird-dog/ Clients prowl around randomly on all fours:-) PT command; forwards, backwards, bird dog (lift arm and opposite leg) 🐻🦸🏽
High Low 5’s
(Group size: pairs) https://youtu.be/3K6XGxO8jhw?t=554 Client pairs, face each other, jump high 5 left hands, jump high 5 right hands x 2 each, push up position, high 5 left hands, high 5 right hands x 2 each, repeat… 🖐🏽
Plankerpillar
(Group size: 3+) https://youtu.be/pGzQYw5Do08 https://youtu.be/Q65K6YWibZ0?t=32 One or more teams of 3+, next to each other 2m apart, plank positon. First team to pass a cone by; last position client gets up runs to the front and gets into plank, shouts ‘Go’ for the next client to do the same. 🐛
Plank Musical Chairs
(Group size: 4+) https://youtu.be/Q65K6YWibZ0?t=124 Make a big circle using cones. Put mats in the middle of the circle, one less than number of clients. Clients hop/skip/jump/jog round the circle. Music stops or PT shouts ‘Go’. Clients run to mats and make a plank. Person left standing…forfeit 🎶🪑
Toe Tap Reverse Lunge
(Group size: pairs) https://youtu.be/3K6XGxO8jhw?t=162 Client pairs, face each other. Lift leg on same side and tap partners toe to toe, lunge backwards, continue on one side before changing legs. 🤜🏾🤛🏼
Push Ups or Plank High 5’s
(Group size: pairs) Pairs facing each other in push up or plank position, how many times can high 5…in 1 min. Upgrade to also lifting opposite leg 🙌
Triangle Dance Challenge
(Group size: threes) https://youtu.be/kGJTr9OCwWg Three clients, hands on shoulders, each client takes it in turns to jump in between the other two… jump right, jump left, jump middle, jump right, jump left,… 💃🏾
Kick & Squat
(Group size: pairs) https://youtu.be/3K6XGxO8jhw?t=36 Clients face each other. Tap left foot on partners right foot. Left, right, left, right, squat…repeat for 1-2mins 🦶🏼🪑
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