Instructions

The kids grab their scooters and you simply take your legs.

As they race ahead on the scooter, you run behind and try to keep up for 30 minutes. You'll have to push yourself though, kids are fast.

Step it up:

• Plan a route and see how long it takes you to ride and run it.
• Gradually pick up the pace to a faster run.

If going for a scoot or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Instructions

Dust off any of your old school yard favourites - hopscotch, handball, dodgeball, hacky sack - and set aside 30 minutes to teach the kids these ‘old’ (but new to them) games.

Step it up:

• Get the kids to teach you some of their school yard games.
• Introduce some cardio in between games.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Instructions

Draw a three ring target on a wall with chalk, best if it's your own wall!

Give each ring a score value. Draw a shooting mark on the ground too. If you haven't got a wall, use bins and the like as targets, the smaller the target, the more points it's worth.

Then shoot the basketball to hit the bullseye. Keep track of your points and keep going for 30 minutes.

Step it up:

• How many points can you score in a minute? Keep trying to beat your score.
• Add a new element to the activity, dribble the ball around a course before shooting.
• Move further away from the target.
• Make the target smaller.
• Try a one-handed backward bounce shot.

Make sure you have permission to draw the rings on the ground.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Instructions

Turn your office into a gym for 30 minutes a day.  Set aside a 30 minute desk challenge and you'll feel ready to face anything.

Move your chair aside and go through the following exercises like a circuit:

• Squats x 15.
• Tricep dips x 15.
• Lunges x 15.
• Push-ups x 15.
• Rest and repeat!

If weather permits, do this at a nearby park instead.

Step it up:

• Change up the exercises you do each week. Get creative!
• Increase the reps.