There will be 3 medals on each activity 

     Bronze  = 10 points

     Silver = 50 points

     Gold   = 100 points

Stuart, Charlie and James have created instructional videos on each activity, so if you are finding it difficult there are ways you can make it easier.

When you have completed each activity, record your score on the score sheet.

After completing all of the activities calculate how many points you got using the points system above.

Press ups are a great way to tone and shape the upper body without requiring any exercise equipment. They can be performed no matter where you are and cover a majority of the upper body.

     Bronze = 10 Press ups

     Silver = 15 Press Ups

     Gold = 20+ Press ups

Sit ups are an exercise in which a person lies flat on the back, lifts the torso to a sitting position, and then lies flat again without changing the position of the legs: formerly done with the legs straight but now usually done with the knees bent.

Bronze = 10 Sit ups

Silver = 20 Sit ups

Gold = 40 Sit Ups

A wall sit is an exercise done to strengthen your legs. The person must rest their back against a wall with their legs shoulder width apart and a little way out from the wall. See how long you can hold this position for.

Bronze - 15 seconds

Silver - 30 seconds

Gold - minute +

A squat is a strength exercise when a person lowers their hips from a standing position and then stands back up. During this exercise, it is important to keep your back and knees straight.

Bronze – 10 Squats

Silver – 25 Squats

Gold – 40 Squats

This activity measures balance on both your left and right leg. Find a space on a flat surface and lift a leg off the floor and see how long you can balance on one leg for. You need a score for both left and right.

Bronze– 10 seconds

Silver – 45 seconds

Gold – 1 minute 30 +

A jumping jack is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead. Then returning to a position with your feet together and arms at your sides.

Bronze - 20 Jumping jacks

Silver - 50 Jumping jacks

Gold - 100 Jumping jacks

Mountain climbers are a high intensity workout where you place your hands on the floor with your feet stretched out behind. You then bring each knee into your chest in a running motion.

Bronze - 10 Mountain climbers

Silver - 30 Mountain climbers

Gold - 60 Mountain climbers

Stand still and put a pillow on your head and try not to move as this may knock the pillow off your head.

 Bronze- 30 seconds

 Silver  - 1 minute

 Gold - 2 minutes

Speed Bounce is a two-footed jump in which an athlete must take off and land on both feet. The athlete should cross the wedge as many times as possible within the allocated time period. You can use any object as long as you can jump over it, for example a pillow

   Bronze = 10 Speed bounces

   Silver = 20 Speed bounces

   Gold = 40 Speed bounces

When you have completed each activity, if you choose, you can record your score on this score sheet. 

When you have completed all the activities there is a certificate you are welcome to download.