Before doing any exercise you should warm up fully. At the end, stretch out properly to cool down.

1. Do both of the following.

Warm up before taking exercise and stretch out afterwards.
Know about the clothes and equipment you need for the activities you choose.

2. Do one of the following.

Skip 60 steps forward without a break.
Skip 20 steps backward and show three fancy steps, for example a double-turn or a cross-over.
Spin a hoop around your waist for 20 seconds without a break.

3. Do one of the following.

Make up a one minute aerobic exercise sequence. Encourage other members of your Six to join in.
Take part in a three minute aerobic exercise sequence.

4. Follow a training circuit that has three of the following activities. Do each activity for 15 seconds.

sit ups
balancing on one leg
running on the spot
hopping
press ups
tuck jumps.

5. Using two different balls, throw each ball against a wall ten times using both underarm and overarm throws. Catch each ball as it bounces back.