Fit for Life - Workout of the Week

Welcome to our Fit for Life page! Here you will find warm-ups, skill videos and workouts for children to complete each week! Why not complete them as a family?

Did you know that children should aim to complete an average 60 minutes of moderate to vigorous exercise every day?  This should include muscle and bone strengthening exercises.

Our Fit for Life Workouts aims to support children to meet these Chief Medical Officers’ recommendations:

  • The movements provided support muscle and bone strengthening.
  • The style of workouts support children to reach high intensity levels.  You can use our rate of perceived exertion sheet to help with this.  Aim to be reaching between 6-8 every time you workout.

Download your RPE Sheet here

The Rate of Perceived Exertion Scale (RPE) is used to measure the intensity of your exercise. Our scale runs from 1 – 10 to show varying levels of effort. The numbers relate to descriptions or feelings used to rate how easy or difficult you find the activity you are doing.

Warm Up


Practice these skill movements before completing the workouts. 

Press Ups are a difficult movement so try starting on your knees when completing a Press Up. This takes some weight of the upper body and makes the movement easier to perform.

Heel Flicks and Press Ups


Remember if you find the Press Up movement difficult, perform the movement on your knees so you have more control when lowering your body to the floor and pushing back up. 

See how many rounds you can complete in the Work Together workout and try to beat your first score later on in the week!