1. Basketball shooting Stand with your feet shoulder width apart and facing the basketball hoop Hold ball above head with your dominant hand under the ball and fingers pointing towards yourself. Use your other hand on the side to steady it Bend knees and push ball up so that it drops down into the net Change your position around the net to challenge yourself

2. Hula Hooping Start with the hoop around your waist Let go and move your waist and hips to keep the hula hoop going around your middle. You can also get it spinning around one leg or your arm. Fitness should have some fun in it otherwise it is unlikely you will want to carry on with it.

3. Step ups Stand facing the bench One step up equals = one foot stepping onto bench, then the other foot then stepping them both down one at a time. It is important that you put your whole foot onto the bench to do a step up (not just your toes)

4. Sit ups Sit on mat with knees bent and feet flat on the floor Either cross your arms over your chest or put your hands by your ears. One sit up means you use your tummy muscles (abdominals) to pull you into a sitting position and lower back down again to the mat Be careful not to pull yourself up by your neck or legs. Try to work in sets – so do five or ten in a row then rest for a few seconds You should be able to do at least 30 in a minute

5. Star jumps Stand with your feet together and arms by your sides Jump your feet out and bring your arms up to make a star shape then jump back to starting position Keep breathing steady and do as many as possible in a minute Keep your technique correct for the whole time – even when tired

6. Tricep Dips Start by sitting on the bench and grip the edge of the bench with thumbs by your sides Put your legs out straight in front of you so your heels are on the floor Lower your back side off the bench and keep legs and back straight Use your arm muscles to lower yourself almost to the floor and back up again – DON’T sit on the floor! Like the sit-ups, try to work in sets of five or ten, then have a few seconds rest and do another set.

7. Squat thrust Get into a press up position with hands palm down on mat a little wider than shoulder width apart Jump your feet together and towards your hands – this will mean your back side is elevated like the picture Then jump them back again to the start position again This exercise uses your abdominals, hamstrings, quadriceps and arms muscles (triceps and biceps) Try to work in sets of 5 or 10. It is better to do fewer but with correct technique than to be sloppy and risk injury as well as no improvement in fitness.

8. Shuttle runs Stand at the line with one foot in front of the other Run to the cone and back as many times as you can in one minute Focus on your breathing and use your arms Keep focused on one point ahead on the wall – don’t wobble your head around as this can strain your neck When you are tired try to breathe in through nose and out through your mouth. This rhythm will help you keep running

9. The Plank focus on breathing and keeping straight body position tightens up abdominals

10. Side Plank focus on breathing and keeping back straight – don’t dip forward

11. Boxing with pads Keep on toes, protect face and use correct technique. Balance and breathing

12. Calf raises

13. Ball throw Using one or two tennis balls try to get a rhythm going. Switch to using one ball and only use non- dominant hand. How many successful passes can you make?

14. Swiss Ball V sit up Lie prone/flat on the floor and grip a Swiss Ball between your feet. Raise your legs, keeping them straight, and at the same time crunch up your abs and reach up with your arms so you can grab the ball with your hands Return to the prone/flat position, then repeat the action and pass the ball back to your feet.

15. Press ups – steadily breathe out as you push yourself up

16. Partner ball pass