Active Families - Spring

STRONG BODIES WEEK

Theme

Strength & balance

Goal

Do 2 Animal Moves Adventure Circuits (10-15 mins each)

Main challenge

Animal Moves Adventure – 30 seconds each, 2 repetitions:

• Bear Crawls: Crawl on hands and feet across the room (great for core and shoulders)
• Frog Jumps: Squat down and leap forward like a frog (leg power)
• Crab Walks: Sit with hands behind, lift hips, and walk backwards (arms and coordination)
• Star Jumps: Jump up with arms and legs wide like a star (cardio and strength)

Bonus

Try a “family wall-sit” – who can hold the longest?

Weekend Activity

Set up a “jungle path” around the house or garden, and complete circuits 2-3 rounds.

WALKING ADVENTURE WEEK

Theme

Family Steps Challenge

Goal

Take 5 family walks (can be school run, evening walk, or weekend stroll)

Main challenge

Try to walk a combined total of 20,000 family steps per day.

Bonus

Try a “walk and talk” – no screens, just chatting

Weekend Activity

Visit a new trail, woodland, canal path or National trust spot.

DANCE & RHYTHM WEEK

Theme

Cardio through music

Goal

Dance together 3 times this week (10-20 minutes)

Main challenge

Dance story telling. Pick a short story or theme (e.g. a trip to the zoo or a day at the beach). Act it out through dance moves: hopping like kangaroos, swaying like seaweed, stomping like elephants. Add music that matches the mood (upbeat for animals, calm for waves).

Bonus

Let children chose a song each day

Weekend Activity

Create a family dance routine and perform it

PLAYGROUND POWER WEEK

Theme

Fun, outdoor strength

Goal

Visit two playgrounds this week

Main challenge

Playground activity bingo:

• Climb something
• Swing for 2 minutes
• Slide 5 times
• Balance on a beam or line
• Hang from the bars (as long as safe)

Bonus

Try a playground lap race

Weekend Activity

Try a new park you haven’t visited before

FAMILY SPORTS WEEK

Theme

Try new sports

Goal

Try three different sports or games.

Ideas

• Mini-cricket
• Football penalty shootout
• Rounders
• Badminton
• Frisbee

Bonus

Invent a family sport with your own rules

Weekend Activity

Have a family mini-Olympics

MIND & BODY WEEK

Theme

Calm movement

Goal

Three short family balance sessions (5-10 minutes)

Main challenge

Try these balance games:

• Flamingo Stand – balance on one leg like a flamingo and see who can hold it longest
• Balance Beam Walk – use a line of tape or a rope on the floor as a pretend beam to walk across
• Statue Freeze – Play music, then stop and balance in a silly pose when the music pauses
• Book Balance Challenge – Balance a book or soft toy on your head while walking carefully

Bonus

Teach children “rainbow breathing” (inhale up, exhale down)

Weekend Activity

Quiet nature walk – listen for 5 different sounds

SPEED & AGILITY WEEK

Theme

Quick bursts of fun

Goal

Do 2-3 sessions of fast, fun games

Main challenge

Shadow Tag (outdoors). Set up play in an open space (garden or park). Instead of tagging bodies, players try to step on each other’s shadows. You can add challenges like hopping or skipping while chasing.

Bonus

Cone or sock-marker shuttle runs

Weekend Activity

FAMILY CHALLENGE WEEK

Theme

Work together

Goal

Complete three family teamwork activities

Main challenge

Choose from:

• Family relay race
• Build a fort or den
• Partner exercises (sit-up hand claps, mirror movements)

Bonus

Teach each other one new skill

Weekend Activity

Family treasure hunt with clues

CELEBRATION WEEK

Theme

Review, reward, celebrate

Goal

Look back at all 10 weeks and celebrate progress

Main challenge

Re-do your favourite activities and see improvement

Bonus

Create a family certificate or “Fitness Champions” poster

Weekend Activity

Host a mini celebration picnic or family games day