FITNESS CALENDAR - Weekly Challenge

Sep 24, 2026

Fitness Calendar is a week-by-week activity planner with a daily “Weekly Challenge” format designed to help children set and crush personal physical activity goals. It introduces simple, no-materials-needed movements such as jump routines, “Power of 10” superhero-style actions, 10-minute kindness walks, planned run/walk routes, and progressive balancing time. Each week includes clear options, tracking guidance, and a mindful wind-down to reinforce effort, consistency, and how participants feel after completing the activities.

LanguageEnglish

CategoryPaper Templates

FormatPDF

Pages2

Reading Time1 min

AccessFree to download

Week 1

Let’s Jump In!

Week 2

Power of 10

Week 3

Kindness Counts

Week 4

Where will you run/walk this week?

Week 5

Balancing Act

FITNESS CALENDAR How does this work? Download the calendar. Click on the activity to watch our Burst video & see how to perform the exercise. Materials needed: none. Week 1 Weekly Challenge Let's Jump In! MONDAY Bingo Burst TUESDAY WEDNESDAY 4 Corner Lunge Burst Levels THURSDAY Jump Rope Burst Mindful Friday Sense Countdown Week 2 Power of 10 Angle Squat Clap for 10 1100DUpown B OKS GMe 10iv!e BaandlanFcoicnugs Week 3 Week 4 Week 5 Kindness Counts Fall in Love with Running Balancing Act Rock, Paper, Scissors Zoo Run Chair the Day Fast & Low Celebrate Fall Gone Camping Discover the Ocean Tabata Stand Up, Sit Down Cardio Tabatas Sports Galore Marching Mania BOKS Ladder Challenge Slow Motion Movement Hand Breathing Rainbow Walk How does this work? Try the weekly challenge to set and crush your individual physical activity goals Practice a new BOKS Burst every weekday-click on the name for a video! Wind down from the week with a Mindful Minute [www.bokskids.org](www.bokskids.org) FITNESS CALENDAR Week 1 Let's Jump In! Get your jump on this week by ADDING more jumps everyday. Start on day one with 10 Frog Jumps. Each day add 10 more jumps, so by the end of the week, you are doing 50 jumps total, using five different types of jumps. Jump options: Frog jumps, squat jumps, tuck jumps, jump rope AND mogul jumps. Day 5, for example, will be: 10 frog jumps + 10 squat jumps + 10 tuck jumps + 10 jump ropes + 10 mogul jumps! Week 2 Power of 10 BOKS is 10 years old! We started getting kids moving in 2010 in the USA. This week, we challenge you to the following daily activities to celebrate 10 years of BOKS! Act like your favorite Superheroes and do the following moves every day for five days: 20 punches while holding a squat, 20 Spidermans, 20 Hulk jumps, 20 Wonder Woman/karate kicks, 20 Supermans (on your belly, lift your arms and legs) . Week 3 Kindness Counts This week’s challenge focuses on kindness. Each day take a 10 minute walk and think about how you can be kind to your yourself, family, teachers and friends. Another idea is to write notes to 5 people as an act of kindness. Try to say something positive to someone else twice a day! Kindness to yourself is important. Being active is a kindness for yourself. Pick your favorite physical activity and do it for 10 minutes. Once you are done, take note of how you feel. That good feeling inside is how someone else feels when they receive a kindness. Week 4 Where will you run/walk this week? Take 15 minutes and go fora run or a walk. Pick a route and see how many laps you can do. Aim for FIVE days straight. Tally all your laps over the course of the week and let us know how many you did! If you are in your home, pick out a route where you can do laps there. If you are in a classroom, create a route in the class that allows you to remain physically distant from one another. Are you doing circles around your desk? Figure eights perhaps? Let us know how creative you get! Week 5 Balancing Act Balancing often looks easier than it is. Challenge YOURSELF this week and increase your consecutive time balancing by 30 seconds on each foot each day. Every day, work on your balancing for FIVE minutes. Try to lengthen the time you balance consecutively, each day. Options Balance with an item on your head. Balance on one foot (tree pose) or change the position while you hold your balance – for example, one hand and one foot touching the ground. Challenge yourself with more and more difficult positions. Another option-take a rolled up sock and while on one foot toss the rolled sock up in the air and catch it without losing your balance. On Monday write down how many times you could throw your "ball" in the air and catch it while balancing on one foot. See if on each consecutive day you can increase the number. [Visit our website and our social](Visit our website and our social www.bok

FAQs

How do I use the Fitness Calendar each week?

Try the weekly challenge by following the daily activities. Click on the activity name (when available) for a video and practice the listed moves throughout the week.

What does Week 1 “Let’s Jump In!” require?

Add 10 more jumps each day starting with 10 Frog Jumps on day one. By the end of the week you total 50 jumps using five jump types.

What is the Week 5 goal in “Balancing Act”?

Increase consecutive balancing time by 30 seconds on each foot each day, working toward five minutes of balancing while using optional variations to make it harder.

Sep 24, 2026

Upload by EvelynWrites