Oxford Sports Suspended Play Fitness Activity Chart

In a safe area of your home or garden, find a suitable flat surface and complete the following exercises. Record how many repetitions and working sets you are able to manage for each.

(Please ensure you consult with your parent / guardian before beginning any exercise program. You should be in good physical condition and good health before engaging any exercise, and you agree that you do so at your own risk).

View all the exercises below and if you wish you can download a PDF of all these here.

Basic All-Body Workout:

Lower Body

Lower Body Exercises

Upper Body

Upper Body Exercises

Core Work

Core Work

Fitness Testing:

These are tests which can be completed weekly to test several key components of fitness.
Each of the tests should be performed for exactly 1 minute with the total number of repetitions being recorded. Ideally the rest time should be 1 minute between challenges also.
Fitness Testing

Further Notes

Here is a very simple but effective visual guide to key exercises (many listed above)