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| Emotions | Activity | ||
| Day-1 |  |
Excitement | List 5 instances with your parents where you felt excited |
| Day-2 |  |
Nervous | Talk about the recent incident where you felt nervous |
| Day-3 |  |
Grateful | Name one person to whom you are always grateful and why |
| Day-4 |  |
Pride | Share 2 moments of pride that you have experienced this year |
| Day-5 |  |
Helplessness | Do you remember any moment where you were feeling helpless |
| Day-6 |  |
Happy | You have to make your parents happy today |
| Day-7 |  |
Greed | Is this a negative emotion? And why? Can you name some more emotions which is not good |
Brain Games and SLAM Quiz are only available on the Sportz Village App.
If you want to take part in the Brain Games /SLAM quiz, please go to the Brain Games/SLAM Quiz channel on the Sportz Village App.
SLAM Quiz
Brain Games
| Activity name | Duration/Counts |
| Spot jogging | 5 minutes |
| Laying down on your back and moving your leg as if you were riding a bicycle | 2 minutes |
| Jumping rope | 5 minutes |
| Jumping jacks | 30 counts |
| Wall push-ups | 15 counts |
| Sit-ups | 20 counts |
| Walking like a crab | 20 feet, 2 times |
| Jumping jacks | 50 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| Agility Run | Place 4 cones 3 feet apart in a straight line starting point is 5 feet from the first cone, start by running until you reach the first cone and touch the cone with your left hand with the cone on the left side, then run to the next cone on the diagonal and touch with a right hand with the cone on the right hand side . Repeat with all the cones (in a zig-zag direction ) |
| Fitness Challenge | Make a list of five fitness challenges and record the results. The challenges could be running for 20mts, perform the standing long jump 5 repetitions, do pushups for one minute, 5 squats and 10 burpees |
| Crossing the Stream | If you play basketball or any other sport that requires jumping , play Crossing the Stream to strengthen your leg muscles. Begin with drawing two lines no more than 4 feet apart. Designate crossing points and jump from one side of the “stream” to the next. Jump with both feet together, as well as take large leaps across. |
| Secret Exercises | Write 10 exercises on 10 piecies of paper /cards given in level 1 Place a set of cards facing downward in the middle of the floor. Each card has a specific exercise listed on it. Start this activity by running around the circle for 30 seconds. When you hear the wistle, run into the middle of the circle and pick a card. Then perform the exercise written on the card. Repeat the process until all cards have been turned over and each exercise has been performed. |
| Red Light, Green Light | Stand on one end of the room. When you hear someone say “green light”, you shall run. When you hear someone say “red light”, you shall stop and perform an exercise to increase your muscular strength. The exercises can be squats, pushups, and sit-ups. . Perform this multiple times. |
| Relay Race | Create a circuit of 10×10 mts. Start with bear crawls downward and backward. Then perform the crab walk followed by lunges, side squats, and hopping alternately. |
| High Knees | Stand in place with your feet hip-width apart. Drive your right knee to your chest and quickly back down, immediately. Repeat the action with your left knee. Hold your arms out at your shoulder’s length and keep alternating knees as quickly as you can |
| Rapid Fire Quick Feet | Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so that it feels like you’re digging into the ground. Every 20 seconds drop quickly to the ground and jump back up and resume Quick Feet. |
| Activity name | Duration/Counts |
| Spot jogging | 5 minutes |
| Laying down on your back and moving your leg as if you were riding a bicycle | 2 minutes |
| Jumping rope | 5 minutes |
| Jumping jacks | 30 counts |
| Wall push-ups | 15 counts |
| Sit-ups | 20 counts |
| Walking like a crab | 20 feet, 2 times |
| Jumping jacks | 50 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures | |
| Jumping Jacks |
|
Source: fitpass.co.in |
|
| Push-Ups |
|
Source: vecteezy.com |
|
| Jump Rope | Start with the standard jump by pushing yourself off the ground evenly, with both feet. | 
Source: spotebi.com |
|
| Tough Squats | Stand with your feet apart. Pull your belly towards your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair until your butt is in line with your knees. You should have your back straight, knees behind your toes and weight on your heels. | 
Source: musely.com |
|
| All-Around Strength Burpees | To master the burpees, begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as you can from the squat position. Repeat, moving as fast as possible try and maintain a fast pace. | 
Source: ludowalsh.com |
|
| Everest Slippery Mountain Climbers | Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high plank position and pull BOTH legs in towards your chest at the same time and then push them back out to resume the plank position. Repeat the action and build up speed. | 
Source: homegym-exercises.com |
|
| Stability Skates | Try this hip stability exercise: stand with your feet shoulder-width apart and balance your weight on your left foot. Then pick up your right foot and loop it behind you toward the left leg, making a D-shape with your toes. Bring your right arm to your left foot. repeat the same with other leg. | 
Source: spotebi.com |
|
| Ski Jumps | Ski jump exercises give you an overall stability. Stand with your feet together on a folded towel on the floor. Bend your knees and jump to the right as far as you can. Land with soft knees and immediately jump to the left. Repeat this action. | 
Source: clipart.email |
| Activity name | Duration/Counts |
| Walking around the room | 5 minutes |
| Running on the spot | 5 minutes |
| Balancing on the right leg | 1 minute |
| Balancing on the left leg | 1 minute |
| Balancing a pillow on the head while walking | 1 minute |
| Jumping over a shoebox | 10 counts |
| Jumping forward | 10 counts |
| Posture/Asana name | |
| Vajrasana |  |
| Balasana |  |
| Eka Pada Rajakapotasana |  |
| Pashchimottanasana |  |
| Trikonasana |  |
| Utkatasana |  |
| Shavasana |  |
| Bhujangasana |  |
| Posture/Asana name | |
| Ardha-Matsyendrasana |  |
| Halasana |  |
| Dhanurasana |  |
| Chakrasana |  |
| Uttanasana |  |
| Sarvangasana |  |
| Ushtrasana |  |
Image Source: https://www.clipartmax.com/so/yoga-pose-clip-art/
Helping your parents is not just a great physical activity but also helps in developing stronger family bonds, enhancing relationship skills, establishing a caring nature towards family members, learning new skills, improving organizational skills, and reducing family stress.
Children can help their parents by
| Activity | |
| 1. | Making their own bed |
| 2. | Arranging their own cupboard |
| 3. | Cleaning their own shoes |
| 4. | Clearing the table after meals |
| 5. | Giving the parents a head/foot massage for 5 minutes |
| 6. | Washing their own socks |
| 7. | Helping the parents in the kitchen |
| 8. | Listening to their parents |
| 9. | Arranging items such as -shoes, utensils, books, pens, etc. |
| 10. | Ask your parents –‘How can I help you today?’ |
Developing a good physical education vocabulary will help you understand and perform the activities in the videos better. Learning new P.E words will also help in strengthening the concepts and ideas related to physical education to help you engage in physical activity for life.
| A | Acceleration | The rate of change of velocity over time (where velocity is the rate of change of position with respect to direction). |
| Aerobic Activity | Steady activity in which the heart can supply all the oxygen the muscles need. | |
| Aerobic Endurance | The body’s ability to take in and use oxygen so that the muscles can keep working. This is the most important element of fitness. | |
| Agility | The ability to change the position of your body and/or its parts quickly and accurately. | |
| Anaerobic Activity | Without oxygen. Activities for which the body can’t supply enough oxygen to keep going for long periods of time. | |
| Assessment of physical activities | A process of judging/grading a person’s level in relation to a set of criteria. In GCSE this involves a process of planning, performing, evaluating, analyzing, and improving chosen physical activities. | |
| B | Balance | The ability of the body to maintain or regain stability. |
| Bench Press | Lay on the bench, flat on the back. Press from chest to full extension. | |
| Bicep Muscle | The large muscle in the front part of the upper arm. | |
| Body Composition | The relative proportions of fat and lean (non-fat) body mass. | |
| Body Mass Index (BMI) | A formula that determines a healthy body weight based on height. | |
| C | Cardiovascular Endurance | The heart, lungs, and blood vessels work together as a team to allow one to stay active and exercise for a long period of time. |
| Cardiovascular Fitness | The ability of the heart, lungs, and blood vessels to function efficiently when a person exercises the body. | |
| Circuit Training | Training that uses a circuit of exercises around a number of different workstations. | |
| Cool-down | A cool-down brings the mind and the body back to a relaxed state. It helps to reduce the risk of injury. | |
| Coordination | The ability to control and put together (integrate) movements made by different parts of the body. | |
| Core Lifts | The 5 ground base lifts most commonly used: bench press, parallel squat, power clean, incline bench, and front squat. | |
| Cramp | A sudden, uncontrollable, painful contraction of a muscle or a group of muscles, that may last for only seconds, or for hours at a lower intensity. Treated by stretching and massage. | |
| D | Defense | The team trying to prevent the other team from scoring. Deltoid Muscle of the shoulder by which the arm is raised. |
| E | Endurance | Stamina, the ability to keep going for long periods. Includes cardiovascular-respiratory (heart-breathing) endurance, and muscular endurance. |
| Exercise | Involves exertion of the body. It is important in maintaining general health and includes cardiovascular-respiratory (heart-breathing) endurance, muscular endurance, strength, mobility and flexibility, and body composition. (See also Physical fitness). | |
| Extend | To straighten a joint. | |
| F | Fine Motor Skills | Involve movements using small groups of muscles in delicate actions, for e.g. wrist action in table tennis. |
| FITT Principal | Frequency, Intensity, Time, and Type. | |
| Flex | To bend a joint. | |
| Flexibility | The ability of joints to move throughout their full range of motion. | |
| Force | Force can be described as a ‘pull’ or a ‘push’. | |
| Form | Placement of body parts during exercise. | |
| Foul | A major infraction of the rule; may include a penalty against the player and/or team. | |
| Frequency | How often you do a particular activity. | |
| G | Gluteal Muscles | One of the muscles of the buttocks. |
| Goal | Scoring in an activity. | |
| Gross Motor Skills | These are skills which involve large groups of muscles, for e.g. discus throwers. | |
| H | Hamstring Muscle | A muscle group located on the back of the thigh. |
| Hydration | To supply water to a person in order to restore or maintain a balance of fluids. | |
| I | Isometric Muscle Action | This occurs when a muscle starts to contract and shorten but is then stopped by an immovable resistance. |
| Isotonic Muscle Action | Normal muscle action, when the muscle shortens as it produces movement, for e.g. a biceps curl. | |
| Incline Bench | Lay on a bench raised at 45 degrees, press bar from chest to full extension. | |
| Intensity | How physically hard the activity is. | |
| Interval Training | Training with alternating work intervals and rest intervals. | |
| Involuntary Muscle | A muscle that you cannot control by your conscious decisions. | |
| L | Lifetime Sports | A sport that can be played by people of all ages. |
| Low Impact Aerobic Exercise | Exercise with one foot contacting the floor at all times. | |
| M | Motor (movement) Skill | There isn’t a single, agreed definition of a motor skill. We could say that motor skill is, ‘the learned ability to perform in a physical activity efficiently, successfully, and consistently’. |
| Muscular Endurance | The power of a muscle to keep on working. The maximum number of reps one can push, pull or carry. | |
| Muscular Strength | The ability of muscles to work. The maximum amount of weight one can lift, push, pull, or carry at one time. | |
| Muscle | Body tissue that lengthens and shortens to cause movement of the bones that results in body movement. | |
| O | Offense | The attacking team who is trying to score. |
| Out of Bounds | Outside of playing area. | |
| P | Parallel Squat | With a bar on back/shoulders, the top of your thighs should be about parallel to the floor or slightly lower, in a well-executed squat. |
| Participation | Taking part in physical activities. | |
| Pectoral Muscle | The large muscle of the chest. | |
| Physical Fitness | A physical state of well-being. | |
| Power | The ability to use strength quickly. | |
| Power Clean | The movement in which the bar starts on the floor and through a jumping and rowing motion, the bar finishes on your chest. | |
| Pulse | The rhythmic beat of the blood being pumped by the heart through the arteries, which are swollen in diameter when the heart contracts, and recoil back to normal when the heart relaxes. It can be felt at the wrist and at the side of the neck. | |
| Q | Quadricep Muscle | The muscle on the front of the thigh. |
| R | Range of Motion | The amount of movement one can make in a joint. |
| Reaction Time | How quickly you respond to something. | |
| Relaxation | A process of reducing tension, rigidity, anxiety, and intensity. Specific techniques can be developed for e.g. Progressive Muscular Relaxation, the Quiet Place, Centering. | |
| Repetitions | The number of consecutive times one does an exercise. | |
| Resistance | Opposition to a force or a movement. | |
| Response Time | The time is taken to respond to a stimulus, for e.g. the actions of people. | |
| Resting Heart Rate | The number of heartbeats during a period of inactivity. | |
| Routine | Performing movements in the same way continuously. A technique used to enhance skill performance. | |
| S | Set | A group of repetitions for an exercise. |
| Skills | A capacity to perform a specific task that involves the use of muscles and nerves together with the brain. | |
| Speed | The ability to perform a movement or cover a distance in a short period of time. | |
| Sport | This term is used in many different ways. It could be described as ‘a type of physical activity which you choose to compete in fairly and try to win.’ There have been many different groups. | |
| Sportsmanship | Playing within the rules with a good attitude and with respect to others. | |
| Stability (of the body) | This involves the equilibrium or balance of the body on a base, it is increased if: the area of the base is wider or larger; the center of gravity is lowered; the center of gravity is brought nearer to the center of the base. | |
| Strength | The amount of force that is produced by muscles contracting. Includes static or isometric strength, where effort is made against an immovable resistance; and dynamic or isotonic strength where effort moves a resistance. | |
| Stretching | Exercise to improve flexibility. This can be passive, for e.g. limb being pushed to the limit of movement by a partner; or active, for e.g. moving and holding your own stretch position, and ballistic, such as swinging arms and/or legs. | |
| T | Techniques | The basic patterns of movement have to be developed in every activity. |
| Time | Duration of the activity. | |
| Training (physical) | A process that is designed to improve physical capacity, fitness, skill, etc. | |
| Triceps Muscle | A muscle located on the back of the upper arm. | |
| V | Variation (of training) | Training should be varied to prevent boredom and injuries. Variation should always be safe. |
| Voluntary Muscle | A muscle that can be controlled by your conscious decisions. | |
| W | Warm-up | A warm-up should involve a gradual increase in the heart rate and breathing rate, a slight rise in body temperature, and prepare the mind and the body for activity. It helps to reduce the risk of injuries. |
| Work Out | The part of the physical activity program during which a person does activities to improve fitness. | |
| Weight Training | The lifting of weights to build strength. Also known as resistance training. |
Source:
Watch these inspiring Sports movies with your child. Download the worksheet to complete the activity.
Running time: 2 hours 33 minutes
Running time: 2 hours 52 minutes
Running time: 2 hours 16 minutes
Running time: 1 hour 38 minutes
Running time: 1 hour 56 minutes
| Activity name | Duration/Counts |
| Walking in a straight line | 5 minutes |
| Walking around a room | 5 minutes |
| Running on a spot | 5 minutes |
| Running and changing direction | 5 minutes |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts/Distance to be covered |
| Balancing on the right leg | 2 minutes |
| Balancing on the left leg | 2 minutes |
| Balancing a pillow on the head while walking | 10 meters |
| Sliding to right and left | 1 minute |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts/Distance to be covered |
| Jumping as high as one can | 10 counts |
| Jumping to the right and left | 10 counts |
| Jumping forward | 10 counts |
| Dribbling the ball with both hands | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts/Distance to be covered |
| Hopping on the right leg | 20 counts |
| Hopping on the left leg | 20 counts |
| Hopping around the chair | 10 counts |
| Shadow Kicking | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts/Distance to be covered |
| Galloping like a horse | 10 meters |
| Galloping around a square | 2 minutes |
| Skipping around a chair | 2 minutes |
| Skipping around a table | 2 minutes |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts/Distance to be covered |
| Throwing a paper ball aimed at a pillow | 20 counts |
| Throwing a paper ball aimed at a moving bucket | 20 counts |
| Tossing and catching a paper ball or any ball | 20 counts |
| Tossing a paper ball, clapping 2 times and catching it | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts/Distance to be covered |
| Leaping from one square box to another | 20 counts |
| Leaping from a distance (minimum 2 feet) | 20 counts |
| Striking a paper ball with a fist | 20 counts |
| Striking a paper ball continuously with a fist | 10 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
1)Walk clockwise and counterclockwise- 5 mts
2) Different styles of walking
3) Run as slow as you can – like a Turtle
4) Run fast – like a Tiger
| Activity name | Duration/Counts |
| 1. Foot fires: Running in place on your toes while keeping the feet as low as possible to the ground | 20 counts |
| 2. Forward jumps | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Picture |
| Everest Push-Ups | Place your hands flat on the ground, make a square frame with your shoulders. Make sure your hips are in-line with your back. Your body should be straight as you lower your chest to the ground |  source: vecteezy.com |
| Low and High Plank | Move from low (on your forearms) to high (on your hands) plank and keep alternating between the two as quickly as you can for 30 secs. Repeat the exercise 3 times. Take intervals/rest in between repetition for 30 secs. |  source: Pinterest |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Balancing on the right leg while standing on pillow | 1 minute |
| 2.Balancing a soft toy on the palm while walking | 5 meters |
| 3.Turning and twisting | 20 counts |
| 4.Sliding slowly towards one’s right | 5 meters |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| Side planks | 2 minutes |
| High knee | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Picture |
| Hand-to-Toe Kicks | Stand upright, contract your core and lift one leg off the ground directly in front of you while simultaneously bringing your opposite hand down to touch your toe. Your hand and toe should meet at a 90-degree angle from your body (beginner’s: take support of the wall). Alternate sides |  source: Pinterest |
| Island Hopping Leap Frogs | Focus on your leapfrog form. Begin by lowering yourself into a low squatting position. Place your feet slightly wider than hip-width, bend your knees and lower your butt toward the ground. Continue lowering until your knees are as close to a 90-degree angle (as much as possible). Stay in this position as you jump forward. As you leap, keep your head, neck, shoulders, and arms relaxed. |  source: idealfit.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
Chest Level Punch (Chudan Zuki)
Challenges
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Face Level Punch (Jodan Zuki)
Challenges
|
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| Activity name | Description |
| 1. Jumping – Taking off on both feet and landing on one foot | 10 counts |
| 2. Jumping- Taking off on both feet and landing on both feet | 10 counts |
| 3. Jumping- Taking off on one foot and landing on both the feet | 10 counts |
| 4. Dribbling the ball while moving | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Foot fires: Running in place on your toes while keeping the feet as low as possible to the ground | 20 counts |
| 2. Forward jumps | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Picture |
| Bench Jumps | Stand in front of a box and use both legs to jump onto the object. Make sure to maintain a neutral spine and explode from a squatting position. |  source: runnersworld.com |
| Squat Jacks | Begin by doing a few basic jumping jacks. Then lower yourself into a squat position with your legs wider than shoulder-width apart and turn your toes outwards. Place your hands behind your head as you continue to jump on your feet in and out as if you’re doing a basic jumping jack in a squat. |  source: healthline.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Push-ups | 10 counts |
| 2. Crunches | 15 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| Jumping Jacks | Start with a plank position keeping your arms and legs extended on the floor.Maintaining the same posture, crawl forward at a steady pace. Put more weight on your arms and less on your legs. |
| Bear Crawls | Move from low (on your forearms) to high (on your hands) plank and keep alternating between the two as quickly as you can for 30 secs. Repeat the exercise 3 times. Take intervals/rest in between repetition for 30 secs. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
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| Activity name | Description |
| 1. Hoping forward and backward | 10 counts forward and 10 counts backward |
| 2. Hoping, clapping and landing | 20 counts |
| 3. Hopping-in and hopping-out | 20 counts |
| 4. Passing and receiving the ball | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Ski jumps | 20 counts |
| 2. Upper Cut (Punch) | 30 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Picture |
| Low Impact Jumping Jacks | Begin by standing with your feet together and your hands on your chest. Jump up and land your feet in a squatting position. Your feet should be wider than shoulder-width apart and your toes should be turned outwards. As you land into this squatting position, rotate your upper body at the waist and reach your left hand toward the floor. At the same time, reach your right hand up to the sky. Jump back into your starting position. Repeat on the other side to complete one repetition |  source: healthline.com |
| Squat Jacks | Extend your right arm out toward the left over your head as you step your right foot out at the same time. Now extend your left arm out over your head towards the right and step your left foot out. This is one repetition. Continue this marching motion, alternating sides, until you’ve completed 5 repetitions leading with the right. Repeat leading with the left. |  source: healthline.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Sit ups | 15 counts |
| 2. Mountain Climbers | 25 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| Plank Jacks | Start with a high plank position, keeping your core tight. With your hands still on the floor, jump while keeping your feet apart. Jump again while bringing them back together.Remember while attempting to jump the distance between the two feet should not be too wide or too narrow. Also, maintain your hips at the same level throughout the exercise. |
| Flutter Kicks | Lie on your back and your abs should be drawn inside.Take both your hands and slide it beneath the curved portion of your lower back for support.Now using your core lift both your legs to make a right angle to the upper body.Kick your feet up and down several inches just above the ground. Repeat the exercise as fast as you can |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Jumping jack | 25 counts |
| 2. Push-ups | 10 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| 1. Agility Run | Place 4 cones 3 feet apart in a straight line. The starting point is 5 feet from the first cone. Start by running until you reach the first cone and touch the cone on your left with your left hand then run to the next cone on the diagonal and touch the cone on the right side with your right hand. Repeat with all the cones (in a zig-zag direction ) |
| 2. High Knees | Stand in place with your feet hip-width apart. Drive your right knee to your chest and quickly back down, immediately. Repeat the action with your left knee. Hold your arms out at your shoulder’s length and keep alternating knees as quickly as you can |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Wall push-ups | 25 counts |
| 2. Sit-ups | 15 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| 1. Fitness Challenge | 2 Fitness Challenge Make a list of five fitness challenges and record the results. The challenges could be running for 20mts, perform the standing long jump 5 repetitions, pushups for one minute, 5 squats and 10 burpees |
| 2. Hand-to-Toe Kicks | Stand upright, contract your core and lift one leg off the ground directly in front of you while simultaneously bringing your opposite hand down to touch your toe. Your hand and toe should meet at a 90-degree angle from your body. Alternate sides. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Jumping rope | 50 counts |
| 2. Butt Kick | 15 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| 1. Crossing the Stream | 3 Crossing the Stream If you play basketball or any other sport that requires jumping , play Crossing the Stream to strengthen your leg muscles. Begin with drawing two lines no more than 4 feet apart. Designate crossing points and jump from one side of the “stream” to the next. Jump with both feet together, as well as take large leaps across. |
| 2. Rapid Fire Quick Feet | Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so that it feels like you’re digging into the ground. Every 20 seconds drop quickly to the ground and jump back up and resume Quick Feet. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Pushing against the wall | 2 minutes |
| 2. Calf raises | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | |
| 1. Low and High Plank | Move from low (on your forearms) to high (on your hands) plank and keep alternating between the two as quickly as you can for 30 secs. Repeat the exercise 3 times. Take intervals/rest in between repetition for 30 secs. | |
| 2. Hand-to-Toe Kicks | Stand upright, contract your core and lift one leg off the ground directly in front of you while simultaneously bringing your opposite hand down to touch your toe. Your hand and toe should meet at a 90-degree angle from your body. Alternate sides. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Walking like a crab | 2 minutes |
| 2. Hand rotation | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | |
| 1. Island Hopping Leap Frogs | Focus on your leapfrog form. Begin by lowering yourself into a low squatting position. Place your feet slightly wider than hip-width, bend your knees and lower your butt toward the ground. Continue lowering until your knees are as close to a 90-degree angle (or as much as possible). Stay in this position as you jump forward. As you leap, keep your head, neck, shoulders, and arms relaxed. | |
| 2. Bench Jumps | Stand in front of a box and use both legs to jump onto the object. Make sure to maintain a neutral spine and explode from a squatting position. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Touching each toe alternately | 20 counts |
| 2. Squats | 15 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | |
| 1. Jumping Rope | 17 Jump Rope Start with the standard jump by pushing yourself off the ground evenly, with both feet. Breath in and out slowly, try to jump for a minute and record your jumps |
|
| 2. Burpees | To master the burpees, begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as you can from the squat position. Repeat, moving as fast as possible try and maintain a fast pace. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Walking like a crab | 20 feet 2 rounds |
| 2. Jumping as high as one can | 10 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | |
| 1. Jumping Rope | 17 Jump Rope Start with the standard jump by pushing yourself off the ground evenly, with both feet. Breath in and out slowly, try to jump for a minute and record your jumps |
|
| 2. Inchworm | Begin with your feet shoulder-width apart and a tight core. Place your hands on the floor as you bend from the waist. Now keeping your legs straight, walk your hands forward till you attain a high plank position. Once you have attained the high plank position then quickly walk your feet towards your hands. This completes one repetition. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Spot jogging | 5 minutes |
| 2. Knee push-ups | 10 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures |
| 1. Jumping Jacks |
|
Source: fitpass.co.in |
| 2. Everest Slippery Mountain Climbers | Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high plank position and pull BOTH legs in towards your chest at the same time and then push them back out to resume the plank position. Repeat the action and build up speed. |
Source: homegym-exercises.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Laying down on your back and moving your leg as if you were riding a bicycle | 2 minutes |
| 2. Jumping rope | 3 minutes |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures |
| 1. Tough Squats | Stand with your feet apart. Pull your belly towards your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair until your butt is in line with your knees. You should have your back straight, knees behind your toes and weight on your heels. |
Source: Face Rx |
| 2. 3-Point Balance | Get into a crab walk position, balance on two hands and 2 legs bent. While entire body facing up now lift one leg up straight and hold the position for 10 secs. Name the 3 points on which your are balancing currently. Repeat this exercise with the other leg and gradually increase the time to 30 secs. | 
Source: Pinterest |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Balancing on the right and left leg alternately | 1 minute |
| 2. Wall push-ups | 15 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures |
| 1. Standing Mountain Climbers | From a standing position, reach your left hand as high as you can, while driving your right knee up and out. Then bring down your left hand and reach high with your right, while simultaneously dropping your right foot and driving your left knee up and out. | 
Source: skimble.com |
| 2. Side Planks | Lie on your side and place one foot on top of the other foot. With your elbows right under your shoulder lift yourself in straight line from foot to head. Please note, only your foot and elbows should touch the ground. Hold on to this position for 30 secs. In both styles of planks your spine should be straight. To improve upon your posture do this exercise in front of a mirror or have someone observe you. |
Source: spotibi.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Sit-ups | 20 counts |
| 2. Skipping inside the home | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures |
| 1. Ski Jumps | Ski jump exercises give you an overall stability. Stand with your feet together on a folded towel on the floor. Bend your knees and jump to the right as far as you can. Land with soft knees and immediately jump to the left. Repeat this action. |
Source: clipart.email |
| 2. Rapid Fire Quick Feet | Stand with your legs hip-width apart, and start running in the same place on your toes. Increase your speed so it feels like you’re digging into the ground. Every 20 seconds drop quickly to the ground and jump back up to resume Quick Feet. | 
Source: Pinterest |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Jumping jacks | 50 counts |
| 2. Front Kick | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures |
| 1. Mud Mile Lunges | Stand with your feet and knees together, hands placed on your hips. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg bent. Place a towel under your lunging foot. Think of the surface as if it is mud and you’ll be sliding on the towel under the foot . Push off through your right foot and to return to the start. Alternate sides. | 
Source: spotibi.com |
| 2. Mountain Climbers | Start in a high plank position and descend into a push-up. As you go low bring your right knee to your right elbow. Return to high plank and repeat on the left side. Alternate sides and increase the speed. |
Source: spotibi.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Split Jumps (It is a combination of jump and a lunge. One should stand with their legs apart, jump and land in a lunging position. Alternately, change the leg) |
10 counts |
| 2. Butt kick | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures |
| 1. Stability Skates | Try this hip stability exercise: stand with your feet shoulder-width apart and balance your weight on your left foot. Then pick up your right foot and loop it behind your left leg, making a D-shape with your toes. Bring your right arm to your left foot. Repeat the same exercise with other leg |
Source: spotebi.com |
| 2. Jumping Rope | Start with the standard jump by pushing yourself off the ground evenly, with both feet. |
Source: spotebi.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Split Jumps (It is a combination of jump and a lunge. One should stand with their legs apart, jump and land in a lunging position. Alternately, change the leg) |
10 counts |
| 2. Butt kick | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Pictures |
| 1. All-Around Strength Burpees | To master the burpees, begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as you can from the squat position. Repeat, moving as fast as possible try and maintain a fast pace. |
Source: ludowalsh.com |
| 2. High Knees | Stand in place with your feet hip-width apart. Drive your right knee to your chest and quickly back down, immediately repeat the action with your left knee. Hold your arms out at your shoulder’s length and keep alternating knees as quickly as you can |
Source: workouttrends.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Description |
| 1. Galloping forward and backward | 20 counts forward and 20 counts backward |
| 2. Galloping like a fast horse | 20 counts |
| 3. Skipping over a pillow | 20 counts |
| 4.Skipping around one’s parents | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| Skaters (Stand with feet shoulder-width apart and balance the weight on the left foot. Then pick up the right foot and loop it behind the left leg, making a D-shape with the toes. Bring the right arm to left foot. Repeat the same exercise with other leg) | 20 Counts |
| Squat Jump |
20 Counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Picture |
| Crab Toe Touches | From the crab position, lift your left leg and right arm and try touching your toes. Come back to crab position and lift your right leg and touch it with left arm and repeat on the other side |  source: spotibi.com |
| Calf Raises | From a standing position, lift yourself and stand on your toes. Hold the position and then come back to the standing position |  source: spotibi.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| Wall-sit |
20 seconds |
| Walking |
15 minutes |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| Donkey Kick |
Get into a high plank position and keep your core tight. With your hand still on the ground push, your feet into the air and kick your butt with your heels.Return back lightly on your toes.Make sure that you keep your shoulders in line with your wrists |
| Jumping Lunges | Start with a low lunge position. As you jump, switch the feet mid-air. Land with the opposite feet as you get into a lunge position for the second time |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Description |
| 1. Throwing a paper ball at a distance of 10 feet | 20 counts |
| 2. Throwing a paper ball inside a bucket | 20 counts |
| 3. Catching a ball using a small plastic mug | 20 counts |
| 4. Tossing a ball, clapping 3 times (while the ball is in air) and catching the ball | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| Mountain Climbers (Get down on the floor with hands and knees touching the ground. Lift one foot up and bring it closer to the chest while keeping the knee bent. Repeat this action with the opposite foot.) | 20 Counts |
| Mountain planks | 20 Counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Picture |
| Hip Bridges | Lie on your back with knees bent and feet flat on the ground; rest your arms by your sides. Place your feet firmly on the ground as you slowly lift your hips off the ground. Hold for the position for a few counts, then come back to the starting position. |  spotebi.com |
| Inchworm | Begin with your feet shoulder-width apart and a tight core. Place your hands on the floor as you bend from the waist. Now keeping your legs straight, walk your hands forward till you attain a high plank position. Once you have attained the high plank position then quickly walk your feet towards your hands. This completes one repetition. |  spotebi.com |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Lunges | 20 counts |
| 2. Alternate knee to elbow touch | 10 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| Butt Kicks | Stand with your feet shoulder-width apart. Keep your arms bent towards the sides. Now flex your right knee, kick your right heel to your glutes and bring the right foot down. Repeat the same movement with left leg. |
| Leg lift | Lie on your back and place your hands just below your lower back for extra support. Keep core tight and legs straight. Lift your legs at a right angle to your upper body. Keeping your core tight and legs together, make a complete rotation with your legs. Focus on keeping your abs tight throughout the exercise |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Description |
| 1. Taking small leaps | 10 counts |
| 2. Leaping over a pillow | 20 counts |
| 3. Striking a paper ball gently with a palm | 20 counts |
| 4. Striking a paper ball gently with the back of one’s palm | 20 counts |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| Power Skips (Start in a standing position. Keeping the back straight and core tight, lift the left knee while raising the right arm overhead and then switch to the other side. To add intensity to this exercise, one needs to push off their toes along with a slight hop while doing this activity. Once, familiar with the movements, one can gradually pick up the pace.) | 20 Counts |
| High jumps | 20 Counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description | Picture |
| Jump Ups | Stand in front of a step or bench. Squat down, then spring up and forward. Tightly scrunch your knees and land your feet on the bench, and stand straight up. Slowly, jump back down. While coming down land with your knees bent and go right into your next jump. |  womenshealthmag.com |
| Wall Sit | Stand with your back against the wall. Walk your feet out and place them at a shoulder-width distance. Slide your back down the wall til your thighs are parallel to the ground. Make sure your knees are aligned to your toes. Hold the position for as long as you can. |  |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
| Activity name | Duration/Counts |
| 1. Pushing against the wall | 2 minutes |
| 2. Calf raises | 20 counts |
Once you complete Level 1, you can choose the activity from Level 2. You can choose the time and number based on your comfort. In the beginning, don’t force yourself to achieve more. Remember slow and steady wins the race (Refer the video for the below activities)
| Activity name | Description |
| Sprinters Sit Ups | Begin in a seated position with your arms bent at a right angle and your legs extended in front of you. Now engaging your obliques lift your left leg and bring your right eblow close to the left knee. Return to the starting position and repeat the exercise on the other side |
| Box Jumps | Fetch yourself a sturdy box or bench to do this exercise. Beginners could use a box that is about mid-calf high for them, gradually making their way towards increasing the height of the box. Stand in front of the box with your feet shoulder-width apart. Bend the knees, send your hips back, swing your arms backward and forward as you lightly land on the box. To return to starting position, step down one foot at a time. |
To get the daily 60 minutes of physical activity, we recommend that a child should repeat the given exercises multiple times during a session or later in the day with proper rest intervals and with a gap of 2 hours from major meals to constitute a total 30-40 minutes of physical activity. Moreover, the remaining 30-20 minutes could be derived from the activity of “Helping out parents” and watching as well as learning from “Fitness videos” given in the plan.
