Keeping active over the holidays doesn’t need a gym or fancy kit. Consistency is key: aim for something fun at least once a day.
Cycling, swimming, running or just getting outside all count. Make it enjoyable, build good habits and your child will return to school or club sport feeling ready. These are some of my favourite workouts from lockdown and my playing career.
Make it fun. Make it regular.
Try “the 100s”
A bodyweight workout that needs no weights and very little space. Halve or quarter the reps for beginners, and time yourself to beat next time.
- 100 push-ups, squats, sit-ups, lunges, star jumps, mountain climbers and shoulder taps
- 100 tricep dips (using a chair)
- 50 burpees
- 100m run (10 x 10m shuttles)
Cardio and agility drills
- Shuttle runs. Cones every 5m up to 30m. Run out and back to each cone, 5 sets with 30 seconds rest (anaerobic).
- Bronco runs. Cones at 0, 20, 40 and 60m. Run to each and back, 5 times with no rest (aerobic).
- 5-10-5. Three cones 5m apart. Sprint 5m, touch, sprint 10m, touch, then back through the middle (agility).
- T-test. Four cones in a T. Sprint forward, shuffle side to side, then backpedal to the start (agility).
- Illinois test. Weave through four central cones, then run the outside course (agility).
- Bleep test. Run between cones 20m apart in time with the beeps (aerobic).
Make it sport-specific
Try the agility drills with a football or hockey ball, and adjust the distances to fit your space.
Keep them moving with BHSports
Our holiday camps and coaching sessions keep children active, learning and having fun all break.