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At-Home Physical Activities Chart

Source Document

Download the PDF: At-Home Physical Activity Chart (PDF) created by Shape America.

For ease of use, the document has been converted into web content, available below.

Use the following chart for ideas for activities that you can try at home.

Pick five different exercises to complete, once you have done all five, repeat them for three rounds.

Be sure to start with a warm-up to get your muscles ready for movement and end with a cool down and stretches to avoid soreness.

Once you’re done, think about all the activities you did. Circle the activities you enjoyed, and add a star by the activities that were challenging. Be sure to try all the activities before repeating them.

Vertical Jump

Jump as high as you can for 30 seconds. Repeat.

Fitness Intervals

  1. 10 squats
  2. 10 broad jumps
  3. 10-second sprints
  4. 10 pushups
  5. 10 sit-ups

Cardio Day

  1. 10 Jump rope
  2. 10 Mountain climbers
  3. 10 Boxing punches (use both arms)
  4. 10 Step-ups


Stand on your right leg and lift your left knee at a 90-degree angle. Touch your toe without falling.

Repeat 10 times then switch sides.

Core Challenge

  1. Plank 10 seconds
  2. 10 crunches
  3. 10 sit-ups
  4. Repeat 5 times with no rest!

Yoga picture from

Pictured: Plank Pose. Hands and feet are placed on the floor. Arms straight in front of you, holding yourself above the floor.

Frog Sit-Ups

Sit down with your knees bent and soles of your feet touching with knees spread. Do a sit-up touching your heels and lower back down.

Ragdoll Pose

Hold Ragdoll Pose for 30 seconds. Repeat.

Yoga picture from

Pictured: Ragdoll Pose. From a standing position, fold your body over and loosely reach toward your toes.

Reverse Lunges to Front Kicks

Do a reverse lunge and transition into a front kick with the same leg. Repeat 10 times, then switch sides. Do at a good pace.

Boat Pose

Hold Boat Pose three times for 15 seconds.

Yoga picture from

Pictured: Boat Pose. Sit on the ground. Pose so that your body is in a "V" shape -- stick your legs up at a 45-degree angle. Reach your arms to your legs, nearly parallel to the ground.

10 Chair Squats

Stand about six inches in front of a chair. Squat until your buttocks barely touches the chair and stand back up.

Jab, Jab, Cross

Jab twice with your right fist then punch across your body with your left. Complete 10 times then switch sides.


  1. 10 knee to elbow planks
  2. 10 crunches
  3. 10 superman poses

Fish Pose

Hold Fish Pose for 60 seconds. Take a break and hold for another 60 seconds.

Yoga picture from

Pictured: Fish Pose. Lay on the ground. Lift your chest up toward the ceiling, with your arms at your side.

Wild Arms

As fast as you can complete:

  1. 10 Arm Circles front & back
  2. 10 Forward punches
  3. 10 Raise the Roof’s
  4. Repeat 3 times

Kick City

  1. 10 side kicks
  2. 10 front kicks
  3. 10 back kicks

Scissor Jacks

As you jump, scissor your legs each time. When your right leg is in front, raise your left arm. When your left leg in front, raise your right arm. Complete 4 sets of 10.

Paper Plate Planks

Start in plank position, with paper plates under your feet.

Complete 30 seconds each:

  1. mountain climbers
  2. in and out feet
  3. knees to chest

Yoga picture from

Pictured: Plank Pose. Hands and feet are placed on the floor. Arms straight in front of you, holding yourself above the floor.

10 Squat Kicks

Complete a normal squat, and as you are standing, kick your right leg forward. Repeat on the left leg

Yogi Squat Pose

Hold for 30 seconds. Rest and repeat.

Yoga picture from

Pictured: Yogi Squat Pose. Squat, hovering above the ground. Bend your arms in front of your chest, with your elbows near your knees and your hands meeting together in front of your sternum, pressing your palms together.

10 Star Jumps

Jump up with your arms and legs spread out like a star. Rest and repeat.

Shuffle, Cross

Shuffle three times to your right then punch across your body with your left hand. Repeat in the opposite direction. Repeat 10 times.

Flutter Kicks

Lie on your stomach. Keeping your legs straight, kick them up and down while holding your glutes tight.

Bridge Pose

Yoga picture from

Pictured: Bridge Pose. Lie on your back; place your hands and feet on the ground. Push your stomach up towards the sky.

10 Shuffle Squat

Take 4 shuffle steps to your right and squat, then take 4 shuffle steps to your left and squat.

10 Lunges with a Hook

Complete a side lunge with a cross-hook punch. Do 10 on each side.

Power Knees

Bring hands over your head and have your hands and left knee meet in the middle as fast as you can. Repeat 10 times on each leg.

Plank Jacks

In plank position, move your feet in and out like when performing a jumping jack for 30 seconds. Repeat 10 times.

10 Half Burpees

Start in a push-up position; jump both feet forward into a squatting position and jump back out into pushup position.

Walk Down Superman

Walk your hands down to your feet and out until you’re flat on your stomach then complete a superman. Walk your hands back to your feet & repeat 10 times.

Crane Pose

Here’s a challenge!

Yoga picture from

Pictured: Crane Pose. Put your hands on the ground, lean forward & balance your knees on your elbows.


Jump squats:

  1. 20 seconds of work
  2. 10 seconds of rest
  3. 8 rounds

10 Fly Jacks

Done like a normal jumping jack, except bring your arms to the side to form a "T" shape. Open & close your arms in front as you move your feet.

10 High Knee Twists

Bring your knee to your opposite elbow and switch. For a challenge, add a hop when switching sides.

Happy Baby Pose

Straighten your legs for an added challenge.

Yoga picture from

Pictured: Happy Baby Pose. Lay on your back, and put your hands on your feet with your knees to your chest.

Wall Sit

Find an empty space on the wall and pretend to sit in a chair. Hold for 30 seconds. Repeat two more times.

This page was last updated on: September 9, 2020.