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:

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)