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.

Standing Lunges and Down Ups


Remember you will need to complete our Work Together workout in a small team. make sure to keep your back nice and straight throughout the whole of the Standing Lunge, try not to lean forward! 

Remember a Top of the Clock is an individual workout, make sure you have maximum effort for this workout try to complete all of the reps.