Equipment required:

Just your awesome self and a stopwatch!

Space: At least a 1.5m by 1.5m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch video to learn to execute a jumping jack How many can you do in 30 seconds? Ready begin!!

Equipment required:

Just your awesome self and a stopwatch!

Space: At least a 1.5m by 1.5m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch video to learn to execute a burpee. How many can you do in 30 seconds? Ready begin!!

Equipment required:

Soccer ball, plastic bag, balloon (modified object like sock ball, paper ball or sponge ball)

Space: At least a 1.5m by 1.5m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch video to learn to execute a keepy uppy. Next, challenge yourself to strike the object with feet to keep the object in air for 30 consecutive strikes.

Equipment required:

Soft sponge ball (modified object like balloon, sock ball, paper ball or plastic bag ball)

Space: At least a 1.5m by 1.5m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch video for teaching cues on how to execute a forearm pass. Next, challenge yourself to strike the object repeatedly to keep the object in the air for as long as possible.

Equipment required:

Comfortable attire

Space: At least a 2m by 1.5m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Follow the movement steps! Challenge yourself to keep up with the movements. Surprise at towards the end of the video (hint: skipping rope and floor mat required)

Equipment required:

Modified object (paper ball, sock ball, small sponge balls, table tennis ball etc);

Implement (umbrella with curve handle, floor sweeper, create your own floorball/hockey like stick etc);

Target (basket, bin, box etc);

Obstacles (soft toy, plastic bottles, empty toilet rolls etc)

Space: At least a 3m by 1m open area w (no obstacles, sharp objects, fire hazards etc nearby).

Instructions: Hold the umbrella using a two handed grip. Shoot using the curved handle of the umbrella. Complete the 1m, 2m, 3m and then with obstacles challenges.

Modifications: Smaller goal, larger obstacles, increased distance, smaller goal.

Equipment required:

Modified object (paper ball, sock ball, small sponge balls etc);

Target (empty toilet rolls, paper towel rolls, plastic bottles etc);

Space: At least a 3m by 1m open area (no obstacles, sharp objects, fire hazards etc nearby).

Instructions: Setup the 3 target objects and attempt to knock them all down using a one handed roll. Take on the 4 different challenges.

Modifications: Smaller targets, targets that are slightly weighted, different and trickier setups. Increase distance to target from 3m to as far as you can. Decrease distance to make task simpler for younger children.

Equipment required:

Crushed paper ball (modified object like sock ball or soft sponge balls will work as well)

Space: At least a 1m by 1m open area facing a wall (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Strike the ball against the wall above target line and catch the rebound. Next, challenge yourself to strike the ball repeatedly against the wall without catching the object. Increase the challenge by standing further away from the wall.

Equipment required:

Comfortable attire

Space: At least a 1.5m by 1.5m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Follow the dance steps! Challenge yourself by adding modifications to the dance steps!!

Equipment required:

Timing device (stopwatch, handphone etc or family member counting out loud)

Space: At least a 1m by 1m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Attempt to balance with master and non-master foot

Modifications: Balancing with eyes closed

Equipment required:

Crushed paper ball (modified object like sock ball or soft sponge balls will work as well)

Space: At least a 1m by 1m open area facing a wall (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Toss the ball against the wall above target line and catch the rebound (with one hand, both hands then alternate hands). Increase the challenge by standing further away from the wall.

Equipment required:

Modified object (paper ball, sock ball, small sponge balls etc);

Target (basket, bin, box etc);

Defender (soft toy, toy figurine, box, cone etc)

Space: At least a 3m by 1m open area where there is a wall on at least one side (no obstacles, sharp objects, fire hazards etc nearby).

Instructions: Shooting using instep of your feet. Take on the 5 different challenges.

Modifications: Smaller goal, larger object as defender, use different types of kicking technique, have a partner to work with instead of passing to the wall

Equipment required:

Crushed paper ball (modified object like sock ball or soft sponge balls will work as well) ; striking implement (books/magazines of different sizes); a chair

Space: At least a 1.5m by 1.5m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch the video and follow the challenges. First, attempt to keep the object in the air by repeatedly striking it using a larger sized book/magazine. Second, attempt to keep the object in the air by using a smaller sized book/magazine. Thirdly, roll up the larger size book/magazine and attempt to keep the object in the air. Lastly, modify the object or the striking implement.

Equipment required:

Modified round object (paper ball, sock ball etc);

Flat item to balance object on (book, card, etc)

Space: At least a 1m by 1m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Attempt to complete as many squats as possible in 30 seconds while balancing a round object on book/card

Modifications: Bigger ball; smaller balancing surface;

Equipment required:

Modified object (paper ball, sock ball, shuttlecock etc);

Target (basket, bin, pail, box etc)

Space: At least a 3m by 1m open area (no obstacles, sharp objects, fire hazards etc nearby).

Instructions: Make 10 attempts at tossing the object at the target placed 3m away, count the number of successful attempts.

Modifications: Smaller target, different modified objects, change the distance to the target, use different types of throwing technique

Equipment required:

Crushed paper ball (modified object like sock ball or soft sponge balls will work as well)

Space: At least a 1m by 1m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch the video and follow the steps. Next, attempt to piece the steps together and juggle 3 paper balls.

Equipment required:

Gym mat (optional)

Space: At least a 2m by 2m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch the video and follow the balances. Complete all balances from start to finish without falling. Each balance must be held for at least 3-5 seconds.

Equipment required:

Gym mat (optional)

Space: At least a 2m by 2m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch the video and follow the balances. Complete all balances from start to finish without falling. Each balance must be held for at least 3-5 seconds.

Equipment required:

Gym mat (optional)

Space: At least a 2m by 2m open area (no obstacles, sharp objects, fire hazards, ceiling fans etc nearby).

Instructions: Watch the video and follow the balances. Complete all balances from start to finish without falling. Each balance must be held for at least 3-5 seconds.