Last updated: May 21, 2020 at 4:34 p.m.

Stay at home and stay active.

Take time out of your day to take care of your body with simple, at-home exercises.

Warm-Up

Warmup for your workout by:

  • Skipping
  • Squats
  • Lunges
  • Hinge-based movements (e.g. Good Mornings)
  • Inchworms
  • Push-ups
  • Band stability work

Workout

  • Push-ups
  • Burpees
  • Squats (and variations)
  • Squat jumps
  • Deadlifts (and other hinge-based movements)
  • Lunges
  • Push-ups
  • Pull variations (with a band)
  • Core-based movements (e.g. leg raises, flutter kick drill, sit-ups, supermans, bicycle kick, L-sits, planks)

Cool-Down

  • Any combination of mobility positions that include but not limited to pigeon pose, butterfly pose, cobra pose, 90/90 hip activation, lacrosse ball smash. These will be dependent on the workout and the targeted muscle groups

Stretch Often

  • skipping
  • hips/shoulder CARs
  • squat holds
  • Thoracic spine CARs (e.g. Cat-camels)
  • Scap push-ups
  • Band pull-throughs and mobility sequences for hips and shoulders

Exercise Descriptions

Squats

  1. Stand with your feet shoulder-width apart
  2. Pretend to sit, making sure your knees stay above your feet
    1. Keep your back straight
    2. Keep your thighs parallel to the ground
Alternative
  • Use a chair
  • Repeat the steps for a squat

Child’s pose

  1. Kneeling, sit back on your heels
  2. Keep your back straight
  3. Breathe steadily in and out
  4. Breathing out, lean forward and reach out with both arms
  5. Press your chest towards the ground. You should feel the stretch in your chest, shoulders and back
  6. Hold the position for 30 seconds to 2 minutes, breathing steadily

90/90 Hip Activation

  • Sit on the floor with your feet on the ground 2/3 shoulder-width apart. Your legs will be bent
  • Bring both legs to the left side, until your outer left thigh and inner right knee touch the ground
  • Lean forward until you can feel the stretch in your left hip
    • Keep your back straight
    • Keep your knees bent at a 90-degree angle
  • Hold for 10-20 seconds
  • Repeat on the other side until you have stretched each side for 1 to 2 minutes

IYTWL

  • Lie flat on your front with your arms at your side
  • Squeeze shoulder blades together
  • Move through “I”, “L”, “W”, “T” “Y” positions as demonstrated.
  • Maintain hands a few inches off the ground

Lunges

  1. Stand straight
  2. Take one big step forward
  3. Lower hips until both knees are bent to about 90 degrees
  4. Stand straight
Alternative

If you can’t bend to 90 degrees, go as low as you can.

Push-ups

  1. Keep your body straight and on an angle to the floor
    1. Put your hands flat on the ground
    2. Keep your legs straight
    3. Keep your balance on your toes
    4. Don’t let your hips sink
  2. With your elbows tucked into your sides, lower your chest to ground
  3. Keep core and leg muscles tight as you push away from the ground and return to the starting position
Alternative 1

Instead of keeping your legs straight by balancing on your toes, try keeping your legs straight by putting your knees on the floor.

Alternative 2
  1. Stand in front of a wall
  2. Place hands on the wall, with your feet 30 centimetres (12 inches) away from the wall
  3. Slowly bring your chest to the wall, or as far as you are able
  4. Push away from the wall and return to the starting position
  5. Always make sure to keep a straight line from head to toe

Burpees

  1. Stand straight
  2. bring hands to feet and place flat on the floor
  3. Jump both feet back to a push-up position
  4. Lower your body so your chest touches the ground
  5. Push up away from the ground
  6. Jump both feet towards hands
  7. Jump upwards to starting position
Alternative

During step 6:

  1. Step one foot towards your hands
  2. Step the other foot towards your hands
  3. Jump upwards to starting position

Bent-over rows

  • Use light dumbbells or cans of vegetables
  • Bend at hips so your back is parallel with floor.
  • Hang arms straight down, with weights/cans in each hands
  • Keep elbows close to body
  • Squeeze shoulder blades and pull weights close to chest
  • Slowly lower to starting position

Dead bugs

  1. Lie on your back
    1. extend both arms straight up
    2. bring your thighs to a 90-degree angle from your chest
    3. keep your shins at a 90-degree angle from your thighs
  2. Slowly lower your left arm to the ground at the same time that your lower and straighten your right leg
    1. Keep your arm straight
    2. Don’t rest your arm or leg on the ground
  3. Hold for 3 to 5 seconds
  4. Slowly return to starting position
  5. Repeat on the other side

Plank

  • In a push-up position, maintain a straight line from head to feet
  • Keep abdominal muscles tight by squeezing belly button into spine
  • Hold for at least 10 seconds

These activities are great for kids age 4 to 12 and can be adapted for larger groups.

Move like an Animal

Try doing each movement for 45 seconds, with 15 seconds of rest in between each one.

  • Frog: keep your feet on the floor and squat down so your hands touch the ground. Using your legs, hop around!
  • Bear: put your hands and feet flat on the floor and lift up your hips as high as you can. Walk around a bit like a bear!
  • Squat down, but keep your knees facing outside. Put your hands on the ground and shuffle around like a gorilla!
  • Crab: sit down and place your palms flat on the floor behind you. Lift your hips off the ground and crawl around like a crab!
  • Cheetah: run in place as fast as you can!
  • Starfish: do jumping jacks as fast as you can!
  • Elephant: lift your leg as high as you can and stomp down!

Get Moving

Up your Simon Says game or just explore the different ways your body can move!

  • Stomp like a dinosaur
  • Do your best robot walk
  • Moonwalk like an astronaut
  • Wiggle like an octopus
  • Flap your wings like a bird
  • Hop like a bunny
  • Waddle like a duck
  • Slither across a room like a snake
  • Stand on one foot like a flamingo
  • Gallop like a horse
  • Scratch like a monkey
  • Hop like a kangaroo
  • Move like a sloth
  • Shake your whole body
  • Jump up and down
  • Spin around in circles
  • Do a somersault
  • Wave your arms above your head
  • Hold your arms at your side and make circles with them in the air
  • Put your hands on your knees
  • Put your hands on your shoulders
  • Hop on your left foot 10 times
  • Hop on your right foot 10 times
  • Balance on your left foot for a count of ten
  • Balance on your right foot for a count of ten
  • Bend down and touch your feet
  • Reach behind you and hold your left foot with your right hand without falling over
  • Rub your stomach
  • Rub the top of your head
  • Tap your index finger gently on your nose

You can also pretend to:

  • Throw a snowball
  • Speed skate
  • Run around the bases
  • Rub your hands together to stay warm
  • Ski down a mountain
  • Chase after a squirrel
  • Roll down a hill
  • Jump up and dunk a basketball
  • Drive a race car
  • Dance like ballerina
  • Skateboard off a ramp

Roll for Fitness!

You will need two dice.

  1. Roll the dice
  2. Add up the numbers from the dice
  3. Look at the following list, and do the exercise

If you get:

  • 2, do 5 pushups
  • 3, do 15 sit-ups
  • 4, do 15 squats
  • 5, do 20 arm circles
  • 6, do 10 Burpees
  • 7, do 25 jumps (with or without a rope)
  • 8, do 20 lunges (10 each leg)
  • 9, do 30 side jumps
  • 10, do 20 lie down elbow to knees
  • 11, do 50 jumping jacks
  • 12, do 30 high knees (15 for each leg)

Alphabet Yoga for Kids

Act out these poses and hold the stretch for 10 seconds.

  • A: Airplane
  • B: Butterfly
  • C: Cobra
  • D: Dog
  • E: Eight
  • F: Frog
  • G: Grasshopper
  • H: Happy Baby
  • I: Inhale
  • J: Jack-in-the-Box
  • K: Kite
  • L: Lion
  • M: Mouse
  • N: New Pose
  • O: Otter
  • P: Peacock
  • Q: Queen
  • R: Rainbow
  • S: Swan
  • T: Triangle
  • U: Unicorn
  • V: Volcano
  • W: Waterfall
  • X: X Marks the Spot
  • Y: Hug Yourself
  • Z: Zebra

Spell Your Name Workout!

  • A: 50 Jumping Jacks
  • B: 20 Crunches
  • C: 30 Squats
  • D: 15 Pushups
  • E: 1 Minute Wall Sit
  • F: 10 Burpees
  • G: 20 Arm Circles
  • H: 20 Pushups
  • I: 10 Crunches
  • J: 60 Jumping Jacks
  • K: 20 Burpees
  • L: 3 Minute Wall Sit
  • M: 30 Arm Circles
  • N: 15 Squats
  • O: 30 Burpees
  • P: 10 Pushups
  • Q: 30 Crunches
  • R: 15 Arm Circles
  • S: 40 Jumping Jacks
  • T: 25 Burpees
  • U: 2 Minute Wall Sit
  • V: 10 Pushups
  • W: 15 Crunches
  • X: 1 Minute Wall Sit
  • Y: 20 Arm Circles
  • Z: 15 Pushups

Spin-for-Fitness

Draw two wheels on a paper.  One wheel divided into six (known as the exercise spinner), and one divided into ten (known as the 1-10 spinner).  First, spin the exercise spinner, using a pen and paperclip.  Then, spin the 1-10 spinner to tell you how many times you do that exercise.

Balloon Games

All you need is a blown-up balloon. Younger participants should be supervised at all times as broken or popped balloons may present a choking hazard.

  • Hit the balloon up in the air, but don’t let it touch the ground
  • Play balloon tennis with multiple players by hitting the balloon back and forth without it touching the ground
  • Race by placing a balloon between your knees and waddling to the finish line. If you drop the balloon, go back to the start.
  • Balance the balloon on the back of your hand, but don’t let it touch the ground.
  • Set up a race and blow the balloon all the way to the finish line.

Statues

  1. Play music
  2. While the music is playing, have players dance in place
  3. Every minute or so, stop the music. Players need to freeze in place.
  4. If they move, players must sit down and lose a turn.

Sock Relay

  1. Take a pair of socks and roll and tuck it into a ball.
  2. Walk, run, or hop with it on head

Musical Towels

In this version of musical chairs, everyone gets to keep playing!

  1. Scatter/spread a number of towels on the floor. One per player
  2. Play music
  3. Players must dance, hop, skip and play around while the music is playing
  4. When the music stops, everyone must find a towel to stand on

Sock Juggling

Get 3 pairs of socks, each one rolled and tucked into a ball.

Step 1: The Single Toss

  1. Stand up with your feet shoulder-width apart.
  2. Bend your arms at the elbow at a 90-degree angle from your body
  3. With one hand, toss one sock ball straight up and catch it. It should go as high as your head.
  4. When you feel comfortable:
    1. toss the ball
    2. clap your hands once
    3. catch the ball
  5. When you feel comfortable with one clap, clap twice.
  6. Repeat steps 3 to 5 with your other hand
  7. Once you can throw one sock ball, clap twice, and then catch it with both hands, move on to Step Two.

Step 2: One Ball, Two Hands

Toss one sock ball from one hand to the other hand. It should be a bit higher than your head.

Practice until it is consistent. A consistent throw is key to juggling.

Step 3: Throw, throw, catch, catch

Use the throw, throw, catch, catch rhythm to juggle two sock balls. Replace one of your claps from The Single Toss with the second sock ball.

  1. Throw sock ball #1 towards your opposite hand
  2. Throw sock ball #2 towards your opposite hand when sock ball #1 reaches its highest point
  3. Catch sock ball #1 just after sock ball #2 has left the hand
  4. Catch sock ball #2
  5. Repeat!

Step 4: Throw, Throw, CLAP, Catch, Catch

Once you have mastered Throw, Throw, Catch, Catch:

  1. toss sock ball #1
  2. toss sock ball #2
  3. clap your hands once
  4. catch sock ball #1
  5. catch sock ball #2

Step 5:  Replace the CLAP with sock ball #3!

Replace the clap from Throw, Throw, CLAP, Catch, Catch with the third sock ball.

Tips:

  • Throw, throw, catch, catch is a good starting point but you will need to develop your own rhythm.
  • If you throw the sock balls higher you won’t need to move as fast, but the balls are harder to control.
  • If you throw them gently, close to your chest, they will be controlled but fast.

These activities are great for kids age 4 to 12 and can be adapted for smaller groups.

The Floor is Lava

Materials

  • Old newspapers
  • Tape
  • Open space

Directions

  1. Spread out pages of newspaper around the room to act as safe zones. Tape them to the floor so the newspaper doesn’t slide around. The newspapers are the “stones”
  2. One person starts as the caller.
  3. Everyone except the caller walks around the space
  4. When the caller is ready, they yell out “the floor is lava”. Everyone else must run to the nearest “stone” to save themselves
  5. The last person to make it to a stone is out and must trade places with the caller.
  6. Repeat steps 3 to 5

Tips:

With each round, change up the movement. Instead of walking around, try hopping, skipping or crawling.

Music can be played too, and players could dance around. Instead of yelling “the floor is lava”, the music could change or stop. The caller could also change the type of movement to do to get to the stone.

Indoor Obstacle Course

Materials

  • Hula hoops or Newspaper sheets
  • Chairs
  • Rope
  • Pylons
  • Hockey stick or broom
  • Imagination

Directions

Set up the obstacle course:

  1. Set up three pylons in a row
  2. Place a few hula hoops on the ground (or use newspaper)
  3. Balance a hockey stick or broom on two pylons
  4. Use a rope to make a circle
  5. Balance a rope on two pylons
  6. Balance a rope on the backs of two chairs

Compete to see who can get through the fastest.

  1. Weave through the cones
  2. Jump in and out of the hula hoops
  3. Jump over the hockey stick/broom
  4. Sit down in the circle
  5. Jump over the rope
  6. Limbo or crawl under the rope

Variations:

  • Add different exercises to each station.
  • Make it into a relay race.
  • Use stacks of books if you don’t have pylons.

Red Light, Green Light

Materials

A big enough space to allow for some running.

Directions

  1. One person is the leader. They stand with their back to everyone else at one end on the play space.
  2. Everyone else stands in a line as far away from the leader as possible.
  3. When the leader calls “green light”, everyone else moves towards the leader.
  4. When the leader calls “red light” and turns, everyone must freeze on the spot.
  5. Anyone caught moving must return to the starting line.

Variations

Mix it up with different colour lights:

  • Yellow Light: Slow crawl on the ground.
  • Green Light: Jump like a frog.
  • Blue Light: Try and touch the sky.
  • Purple Light: Do a silly dance.
  • Come up with your own.

Creative Movement Maze

Materials

  • Painter’s Tape/Electrical Tape/Masking Tape

Directions

  • Use the painter’s tape to create lines on the floor
  • Use straight lines, Zig Zag lines, boxes etc.
  • Get kids to balance on, hop, jump, or skip from line to line, box to box and more!

Beach Ball Boogie

Materials

  • Beach Ball
  • 2 Baskets or Boxes for goals

Directions

  1. Divide into two teams
  2. Place a basket on one side of the play space and the other basket on the other side of the play space
  3. Teams try to score goals by passing the ball to a teammate without it touching the ground. No running while passing!
  4. A point is scored when the ball makes it into the other team’s basket
  5. If the ball touches the ground, it goes to the other team

Captain’s Orders

Directions

  1. Make a list of commands. Some can be fun, some can be challenging.
  2. One person is the Captain
  3. Everyone else is the Crew
  4. The Captain calls out commands to the crew
  5. Change the Captain every few minutes.

Suggested Commands:

  • Captain’s coming: The crew must salute the captain and stand at attention
  • Run to starboard/port: The crew must run to the left (port) or right (starboard) sides of the room and touch the wall
  • Scrub the deck: The crew must do 10 push-ups
  • Man the lifeboats: The crew will perform 10 sit-ups while moving their arms like oars
  • Crew members could stand at attention after completing each task.

Light the Dynamite

Directions

  1. Split the group into teams with equal numbers.
  2. Have each team line up in a row, with one arm’s length away from the next person.
  3. Make each person in every team a “fuse” or a “dynamite”
  4. Get ready to start the game by having each player get into a plank position

Call out “light the dynamite!”

  1. Starting with the first person in line:
    • If that person is a “fuse”, they will flip over and do 10 sit-ups
    • If that person is a “dynamite”, they will do 10 push-ups
  2. When they are done, they will tag the next person and hold their body in a V shape
  3. Each person will do their exercise depending on if they are a fuse or a “dynamite”, and when they are done tag the next person.
  4. Everyone who has done their exercise will hold their body in a V shape
  5. The team who finishes first is the winner!

Variations

  • Change up the exercises.
  • Each child could be a team of one
  • Mix up who is dynamite and who is a fuse each time.
  • Change up how many repetitions must be done for each exercise.

Sock Wrestling

Materials

  • Oversized socks
  • Mat, yoga mat or carpet

Directions

  1. Have each player wear oversized socks, with no footwear
  2. Have two players sit down facing one another. They can sit on their knees or cross-legged.
  3. The referee starts the match by counting down from 3 and shouting “go!”
  4. The players must try to remove the socks from their opponent without letting their own socks get pulled off.
  5. The first one to take off both socks wins!

Indoor Bowling

Materials

  • 10 empty water bottles or soda cans
  • A tennis ball or a plastic bowling ball
  • Space to play
  • Marker
  • Masking tape
  • Black or white non-toxic, spray paint

Instructions

  1. Peel the wrappers off the bottles or soda cans and paint them like bowling pins. Let them dry.
  2. Use the masking tape to create a bowling lane that works with the abilities of the players
  3. Arrange the bottles in order at the end of the lane. Go with the traditional triangle, or come up with your own shape.
  4. Roll a tennis ball or similar sized plastic ball to try and knock down all the bottles or cans

Oversize Memory Game

Materials

  • Poster paper
  • Pencil Crayons or markers

Instructions

  1. Make pairs of cards by drawing the same symbol on two poster boards.
  2. Make several pairs.
  3. Mix them up and place them face down so no one can see them.
  4. Turn one over, and then turn another one over to see if it matches.
  5. Take turns guessing and matching them up
  6. If you don’t make a match, place both cards back down and allow the next player to have a turn.
  7. If you do make a match, take both cards away from the game and allow the next player to have a turn.
  8. The player with the most amount of pairs wins.

Chair Hat Toss

Materials

  • Chair
  • A hat, like a baseball or cowboy hat

Directions

  1. Turn over a Chair so that the legs stick up
  2. Try to throw the hat onto the legs of the chair
    • Give each leg a point value
    • Try different throwing distances
    • Make your own rings to toss out of rope or cardboard

Balloon Tennis

Materials

  • 2 chairs
  • String or yarn
  • Balloon
  • Fly swatters or make paddles with recycled cardboard

Directions

  1. Set 2 chairs about 10 feet apart
  2. Tie a string between the chairs
  3. Inflate the balloon
  4. Break up into 2 teams of 2 or 3 people
  5. One team will be on one side of the string and the other team on the other side
  6. Use the paddles or fly swatters to hit the balloon from one side of the string to the other
    • Make sure to come up with rules for how many times the balloon can be on one side

Stair Plinko

Materials

  • Bins or baskets
  • Staircase
  • Tennis ball, about 2 to 3 per player
  • Marker, pen and paper (optional)

Directions

  1. Place bins and baskets at the bottom of the staircase
  2. Players stand at the top of the staircase
  3. One at a time, players roll one of the balls down the staircase towards the baskets
  4. To score points, you can
    • Have players guess which basket or bin their ball will roll into. If they guess correctly, they get a point
    • Label bins with points by writing a number on a sheet of paper with a marker or pen. Place the paper in the bins or baskets. Whichever bin or basket the ball rolls into determines the points received.

Minute to Win It Challenges

Chop Stick Race

Materials

  • Bowls for each player
  • Chop Sticks for each player
  • Cereal, like Cheerios

Directions

  1. Set a timer for one minute
  2. Players must get as many pieces of cereal in their bowl by using chopsticks
  3. The player with the most cereal in their bowl wins

Keep ‘Em Up

Materials

1 balloon for each player

Directions

  1. Set a timer for one minute
  2. Players must keep their balloons up in the air without using their hands
  3. The player that keeps the balloon up the longest wins

Cup Pile Up

Materials

  • About 30 to 40 plastic cups per team
  • Table or any flat surface

Directions

  1. Set a timer for one minute
  2. Each team must use the cups to build a pyramid, then break the pyramid down and stack their cups neatly
  3. The team to finish first, or gets the furthest, wins

It’s Gonna Get Dicey

Materials

  • 1 popsicle stick per player
  • Dice or small blocks

Directions

  1. Set a timer for one minute
  2. Each player must stick a popsicle stick in their mouth, and try to stack dice or small blocks on it
  3. The player that is balancing the most dice or blocks wins
    • Make it interesting by having players walk across a room while balancing dice or blocks on the popsicle stick

One-Handed Bracelet

Materials

  • Cheerios or Fruit Loops
  • Pipe Cleaners

Directions

  1. Set a timer for one minute
  2. Players must thread their Cheerios or Fruit Loops onto the pipe cleaner using only one hand
  3. The player who completes their bracelet first wins
    • Make it interesting by adding the step of fastening the bracelet to their own wrist

Cereal Scramble

Materials

Cereal boxes

Directions

  1. Cut out the front of the cereal boxes
  2. Cut the front of each cereal box into 14 squares
  3. Mix up the squares for each cereal box
  4. Set a timer for one minute
  5. Each player must reassemble the front of their box
  6. The player to finish first wins

Mummify Me

Materials

Toilet Paper

Directions

  1. Players team up into groups of 2 or more
  2. Set a timer for one minute
  3. Players must wrap one person from their team in toilet paper
  4. The team with the best wrapping wins

Kid Pong

Materials

  • 6 plastic cups per player
  • 6 ping pong balls per player

Directions

  1. Line up the cups in a row
  2. Set a timer for one minute
  3. Each player must get a ping pong ball into each one of their cups
  4. The player who gets a ball in each of their cups wins

Keep active and try to walk 10,000 steps a day!  By recording your steps or your kilometres (km), you can track your progress and stay motivated.

Tips:

  • Reminder to stay physically distant to stay safe.
  • Do a family team challenge to add up your steps to go even farther!
  • You can walk, run, or bike the distance!

Compare your progress with the popular real and fictional locations in the following chart.

Location km Steps Minutes Hours
Toronto Island – Hanlan’s Point to Ward’s Island 5 6463 47 Less than 1 Hour
High Park Loop Trail 5 7013 51 Less than 1 Hour
Climb to the top of Mount Logan 6 8113 59 Less than 1 Hour
Stanley Park in British Columbia (BC) 9 12375 90 2
New York Central Park 10 13338 97 2
Confederation Bridge from New Brunswick to Prince Edward Island (PEI) 13 17738 129 2
Wasaga Beach 14 19250 140 2
Distance of Toronto Transit Commission (TTC) Subway Bloor Line 26 36025 262 4
Scarborough to Etobicoke 35 48675 354 6
Marathon 42 58018 422 7
Yonge Street 56 77000 560 9
Martin Goodman Trail 56 77000 560 9
Across Lake Ontario 85 116875 850 14
Walk the Toronto Border 120 165000 1200 20
Toronto City Hall to Niagara Falls, Ontario (ON) 127 175038 1273 21
Toronto to Niagara Falls, ON 128 176000 1280 21
Cabot Trail 298 409750 2980 50
Toronto City Hall to Ottawa Parliament Building 384 527450 3836 64
Confederation Trail, PEI 435 598125 4350 73
Bruce Trail 885 1216875 8850 148
From London to possible location of Hogwarts in Harry Potter 966 1327714 9656 161
Great Divide Trail in Alberta and BC 1200 1650000 12000 200
Great Barrier Reef 2300 3162500 23000 383
From Winterfell to King’s Landing in Game of Thrones 2414 3319250 24140 402
From the Shire to Mordor in Lord of the Rings 2863 3936625 28630 477
Rocky Mountains 3000 4125000 30000 500
Longest distance from Canada’s north to south – Cape Columbia, Northwest Territories to Middle Island, ON 4627 6362125 46270 771
Toronto City Hall to the North Pole 4694 6454883 46945 782
Distance Terry Fox Ran 5373 7387875 53730 896
Longest distance from Canada’s east to west – Cape Spear, Newfoundland, to the Yukon/Alaska boundary 5514 7581750 55140 919
Algonquin Park 7630 10491250 76300 1272
From Arctic to Antarctica 18750 25781250 187500 3125
Great Wall of China 21196 29144500 211960 3533
Around the World 40075 55103125 400750 6679
Earth to Moon 382500 525937500 3825000 63750