Instructions

Swing that leg for 30 minutes, kicking the footy to your friend who can try to take a speccy.

Then get them to kick it back to you and you can show them the true meaning of spectacular. Or, just see who can kick the best goal.

Step it up:

• Time how long it takes to get to your target number of marks.
• Move further apart.
• Make the marks more challenging; one-handed, above the head, on the chest etc.
• Kick from different angles and distances, aim for smaller and smaller targets.

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

It's time to dive into something new. Head to the local pool or backyard pool if you've got one there.

Go to a water aerobics class or get the kids to be your instructor for half an hour. You mimic their moves in the water!

Step it up:

• Swim laps after the session.

Ensure all appropriate water safety precautions are taken and followed. If this is your first time, consider a swimming lesson prior.

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

Head to the local pool or your backyard (lucky you), jump in and swim laps for 30 minutes.

Vary your strokes, swim some faster and some slower laps, but keep on swimming.

Step it up:

• See how many laps you can do in 30 minutes.
• Challenge a friend to swim more laps in a set time.
• Gradually increase your distance and your speed.

Ensure all appropriate water safety precautions are taken and followed. If this is your first time, consider a swimming lesson prior.

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.