1) Vertical Jump:

- Find a tall, vertical, surface (like a fence, wall, or post).

- Reach up as high as you can with your feet flat on the ground. Place a piece of tape at that point.

- Using chalk on your fingers, or another piece of tape, jump up as high as possible and place your mark above the first.

- The distance between these two marks is your "vertical leap" score.

- For example, if you are able to reach up to 2.2m and jump to place your mark at 2.5m, your score is 0.5m.

2) Summer Active Plan: Create an "active" plan for your summer holidays. How will you try to keep yourself active? Will you try a new sport? Will you make a goal for exercising through your holidays? Will you try to go for a bicycle or paddle board ride each week? Let me know what you plan to do and how you hope to schedule it!

1) Cosmic Kids Yoga: Pick one cosmic yoga lesson to follow along with this week.

2) Standing Broad Jump: Use a starting line and a tape measure. Planting both feet, swing your arms and jump as far as you can. Measure from the back of your heel (or your hand, if you fall backwards upon landing).

3) Multi-Stage Fitness Test: For the Multi-Stage Fitness Test, create two lines, 15m apart. When each level is announced, begin running to the opposite line before the “beep” sounds. Two consecutive failed levels signal the end. Record your last, successful, level.

Use the attached video for the properly timed audio, and see this explanation video for a further tutorial.

*For Kindergarten to grade 3, modify distance from 20m to 15m.

1) Daily Stretches: Follow along with the daily stretches video that Mr. Z has posted.

2) Fitness Roulette: Grab a deck of cards and a partner to partake in Mr. Z's "Fitness Roulette"!

3) Fitness Logs: Don't forget to submit your weekly fitness logs. Strive for a new goal this week!

1) Pe with Joe: Visit Joe's website, found in Helpful Links, and choose one of his daily fitness exercises to work through!

2) Cops for Cancer: Check out the fun video shared by all the riders from Cops for Cancer! Think you've got what it takes to meet their challenge?

3) Soccer Skills: Practice your footwork, passing, and shooting, at home. If you don't have a partner to work with, choose a target to pass to. Check out the included footwork video if you'd like an extra challenge! If you don't have a soccer ball, pick any type of ball to work on your hand-eye coordination skills!

4) Timberwolf Track: Did you compete in the ICS Track Stars Program? Don't forget to submit your results to Mr. Z!

This week is all about mindfulness and mental health!

1) Mindfulness Checklist: Perform the 5 activities included in the attached mindfulness checklist. Also on the side, is a copy of the Neighbourhood Scavenger Hunt.

2) 5 things I love about me: Create a list of five things that you absolutely LOVE about yourself. These don't have to be big things, just 5 things that you're happy about. Optional, illustrate a picture of yourself with those qualities!

This week we have a number of activities to take part in.

1) Creating a game: This week, Mr. Z would like you to take time to get creative, coming up with your own fun game. This could be as simple or as detailed as you like, but should include rules and a point system. Need some inspiration? Try combining some sports you already know! Back in 1965, in Brazil, Octavio de Moraes created the sport of Footvolley (see video on the side!)

2) Check out the new "Track + Field" page added to the website. You might be interested in joining the team! Even if not, you might want to try out the warm-ups or events.

3) Check out the "Cosmic Kids" video library and pick one lesson to follow along with this week.

4) Feeling the heat? Join Mr. Z out on the water, from home, in his latest just for fun video.

5) Don't forget to submit your weekly log!

This week we are dancing along with Mr. Z, as we choreograph a few basic moves to the song "Can't Stop the Feeling" by Justin Timberlake. Follow along, practicing each move until you feel comfortable trying out the whole dance!

Click the link below to listen to the whole song: https://www.youtube.com/watch?v=ru0K8uYEZWw

This week’s activity puts you in charge of your own obstacle course! You can either use the list of ideas included (or your own) to create your course, in your home or outside, or try to recreate one of the courses designed by Mr. Z!

Want to submit what you created? Send a video of your course to Mr. Z and it might be chosen to appear on the website!

As always, please make sure you are completing, and submitting, your weekly fitness logs!

This week I have created a Fitness Bingo Challenge! Click on the link to download a fillable PDF that you can simply click on to cross off activities each time you complete them through the week. What's your goal? A horizontal, vertical, or diagonal line? Maybe two? Perhaps try for a large X or even the exterior boxes?