Activity Pack - Cloudinary

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Activity PackActivity Pack

Have a go at hopping like a kangaroo at home or in the playground!Suitable for 5-9 years

Content from: Move Like a Lion Available now2

Any physical exercise has risk of injury, and every child is different. Please be aware of your child’s personal limitations, and provide any necessary help.

Before you start

Advice to parents

Have fun doing the exercises but please remember not to overdo it, particularly where you find some of the moves difficult – everyone is good at different things. Just do what you are comfortable with, and what feels right for you. Ask an adult to help you with some of the trickier moves.

A Message from Radzi

Sport has always been a HUGE part of my life; from memories of watching the Olympics on TV with my Dad, to sliding headfirst down an ice-track in my quest to become a Team GB Winter Olympian in Skeleton-Bobsleigh (I failed), or even eventually anchoring that same Winter Olympics Games which I’d once dreamt of competing in for the BBC.

Growing up, I went to six different schools and lived in six different houses, so I was used to being the “new kid”. But sport has always given me confidence, because I knew that on my first day at a new school, I would only have to wait until breaktime to feel welcome. As it was then that people

would see that I was good at the activity we played, and next time they would want me on their team.

However, as much as I love sport, I know it can also exclude, discourage, and demoralise. So I made this book, to do the exact opposite; to improve how you feel, to challenge you, to encourage you, to inspire you, and to do so with movement.

Before you start reading and start moving, thank you for choosing my book, and for allowing me to share my passion with you.

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3

CONTENTS

Disclaimer The exercises in this book have been comprehensively researched and we have made all reasonable efforts to ensure that they are safe for children to undertake. However, any physical exercise carries a risk of injury, and parents are advised to ensure that any exercise their child undertakes is within any physical limitations they may have. The publisher will not accept any liability for any injury or damage arising to anyone who follows the suggestions in this book.

4. Wake up Routine

8. Stalk like a crocodile10 Scuttle like a crab12. Wiggle like a worm16. Balance like a Flamingo18. Crawl like a caterpillar20 Flap Like a Butterfly22. Hop Like a rabbit24. Waddle Like a Duck26. Bend like an octopus28. Sting like a scorpion32. Hide Like a Tortoise34. Hang Like a Bat36. Bend Like a Dolphin38. Play like a dog42. Sprint like an ostrich44. Stand Like a Meerkat46. Sidewind Like a Snake48. Wriggle like a centipede50. Sneak Like a Chimpanzee52. Roll Like a Hedgehog

54. Stalk Like a Lion56. Prowl Like a Cat58. Hop Like a Kangaroo60. Leap Like a Frog62. Squeeze Like a Jellyfish64. Roll like a Panda68. Rise like a lemur70. Crawl Like a Chameleon72. Twist Like an Orangutan74. Shift Like a Gorilla76. Prowl Like a Polar Bear78. Crawl like a spider82. Swing Like an Elephant84. Jump Like a Flea86. Waddle Like a Penguin

88. Settling Down meditations

96. Acknowledgements

EASY MEDIUM HARD

Difficulty Each of the movements has been graded

based on difficulty. Simply look for this star rating on each page.

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like your favourite animals with

Get up and moving

Chinyanganya !Radzi

I‘ve been presenting television for over 10 years including shows such as Blue Peter, Crufts, the Paralympics and Winter Olympics.

I am so excited about this book. It has given me the opportunity to share my love of movement, in a way which isn’t about changing how you look, but about how you feel. The only thing you need is your body and imagination!

You can follow me on Twitter, Instagram and TikTok at @iamradzi.

Inside Move Like a Lion you can discover exciting exercises that will get you moving like your favourite animals!

But are you an animal expert? Have a go at this quiz and see, circling which animal you think is the answer!

Animal QUIZQuestion 1: Which animal has the strongest bite of any animal in the world?

Polar Bear Lemur Crocodile

Question 2: Which animal is best known for their terrifying tail that delivers a deadly venomous sting?

Scorpion Crab Butterfly

Question 3: After laying an egg, which bird has the female go look for food while the male balances the egg on his feet to keep it warm and safe?

Flamingo Penguin Ostrich

Question 4: Which colourful reptile uses their tails like a fifth limb, that can help support their bodyweight?

Snake Chameleon Tortoise

Question 5: Which animal is the world’s largest land animal, able to grow to be 4 m (13 ft) tall and weigh as much as three cars?

Elephant Panda Lion

Content from: Move Like a Lion Available now

Before you exercise

Have fun doing the exercises but please remember not to overdo it, particularly where you find some of the moves difficult – everyone is good at different things. Just do what you are comfortable with, and what feels right for you. Ask an adult to help you with some of the trickier moves.

Answers: 1. Crocodile, 2. Scorpion, 3. Penguin, 4. Chameleon, 5. Elephant

EASY

MEDIUM

HARD

Difficulty All the moves in the book and this pack have a star rating to let you know it’s

difficulty level. They are:

14

As you catch yourself, bend your knees.

Begin by kneeling in an upright position with your hips over your knees. Then fall forward into a press up, catching yourself with your hands.

Kick your feet down towards the floor.

Worm danceSTRENGTHENS YOUR ARMS AND CORE MUSCLES. HARD

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15

Fall forward again and repeat the process.

Try doing a number of “worms” in a row.

As this creates momentum through your back, push the floor with your hands.

Try to make the moves as smooth as possible.

Challenge yourself

HARD


58

HOPlike a kangaroo

kangaroos are the only large animal that hop to get around. Kangaroos can cover long distances by using their powerful legs and tailpowerful legs and tail, but don’t worry – you can do it without a tail!

kangaroo broad jump

MEDIUM

STRENGTHENS YOUR LEGS. Stand with your feet shoulder-width apart, then bend your knees and swing your arms back.

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?

59

With both feet, jump up and forward, swinging your arms to help gain momentum.

Land back in a deep squat position, then jump again.

Wheee!MEDIUM

Try jumping again immediately after you land.

Challenge yourself

Over short distances, kangaroos can hop faster than a horse

can run!

Did you know?


Review copy (c) DK and Radzi Chinyanganya

58

HOPlike a kangaroo


kangaroo broad jump

MEDIUM



?

59



Wheee!MEDIUM


Challenge yourself


can run!

Did you know?





Radzi loves animals and facts - so let’s combine the two! Have a go at completing the sentences on the page for a fact about each animal by picking the right word

from the box below.

Complete the

sentences

Fact 1: Bats are the only __________________ capable of true flight.

Fact 2: Octopuses have eight limbs, three hearts, _____________ brains, blue blood, and no bones.

Fact 3: Tortoise shells are made from bone and keratin – the same substance as your ___________________________ !

Fact 4: Pandas have almost no natural ______________________ , so spend almost all their time sitting around eating bamboo.

Fact 5: There are more than _______________ different breeds of dog – that’s a lot of furry friends!

Fact 6: Ostriches can’t fly, but they can run very fast. In fact, they’re the ____________________ two-legged animal in the world.

Fact 7: Some frogs can jump up to 20 times their own ______________________ in a single leap!

Fact 8: Spider legs have fine bristles that detect vibrations, sound, and even ________________ .

fingernails nine smells

mammals body length

fastest predators 400

40

Slightly turn your hands out.

EASY

Lazy d

og

STRENGTHENS YOUR

CORE MUSCLES.

Start in press-up position with

your arms shoulder-width apart

and your knees on the floor.

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41

Begin to walk with your hands. Start

with one hand and place it comfortably

in front of its original position.

EASY

Try to keep your

body in a straight line,

from your shoulders

to your knees.

Challenge

yourself

Put most of your bodyweight on that hand and

push yourself forward with it, whilst lifting

your other hand up and placing that forward.

Switch hands and repeat the process,

dragging your legs behind you.



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Review copy (c) DK and Radzi C

hinyanganya

40


EASY

Lazy dogSTR

ENGTH

ENS YO

UR

CO

RE M

USCLES.

Start in press-up position with

your arms shoulder-w

idth apart and your knees on the floor.



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41

Begin to walk w

ith your hands. Start

with one hand and place it com

fortably


EASY

Try to keep your body in a straight line,

from your shoulders

to your knees.

Challenge yourself Put m

ost of your bodyweight on that hand and

push yourself forward w

ith it, whilst lifting






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Review

copy (c) DK and R

adzi Chinyanganya

Content from: Move Like a Lion Available nowAnswers: 1. Mammals, 2. Nine, 3. Fingernails, 4. Predators, 5. 400, 6. Fastest, 7. Body length, 8. Smells

58

HOPlike a kangaroo


kangaroo broad jump

MEDIUM



?

59



Wheee!MEDIUM


Challenge yourself


can run!

Did you know?


58

HOPlike a kangaroo


kangaroo broad jump

MEDIUM



?

59



Wheee!MEDIUM


Challenge yourself


can run!

Did you know?



58

HOPlike a kangaroo


kangaroo broad jump

MEDIUM



?

59



Wheee!MEDIUM


Challenge yourself


can run!

Did you know?




Content from: Move Like a Lion Available nowHave a go at hopping like a kangaroo!

Suitable for 5-9 yearsContent from: Move Like a Lion

Available now



?

44

STANDlike a meerkat

Meerkats live underground and only come out of their burrows in the morning. They walk on all fours, but are famous for standing upstanding up on their hind legs so they can spot predators in the distance.

What’s over there?

Meerkats take turns guarding their home. If one of them sees a predator they alert

the rest of the group.

Did you know?

EASY

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45

While keeping your chest up,bend your knees until your hips are level with your knees.

Start standing upright with your feet shoulder-width apart and your arms out in front of you.

Hold that position for a moment, then stand back up.

Meerkat squatsSTRENGTHENS YOUR LEGS.

Try varying the width of your feet.

Challenge yourself

EASY

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Have a go at standing like a meerkat! Content from: Move Like a Lion Available nowSuitable for 5-9 years

14

As you catch yourself, bend your knees.

Begin by kneeling in an upright position with your hips over your knees. Then fall forward into a press up, catching yourself with your hands.

Kick your feet down towards the floor.

Worm danceSTRENGTHENS YOUR ARMS AND CORE MUSCLES. HARD


15

Fall forward again and repeat the process.

Try doing a number of “worms” in a row.

As this creates momentum through your back, push the floor with your hands.

Try to make the moves as smooth as possible.

Challenge yourself

HARD


Move like yourMove like yourfavouritefavourite

animal!Using the previous pages as inspiration, think about

your favourite animals and how they move. Then in the space on the page, draw instructions on how to mimic their movements for your friends to follow! You can add instructions or simply draw the different steps!

If you are stuck for ideas, have a read about some other animals you can move like below.

SSQQUUEEEEZEZE LIKE A JELLYFISH: Jellyfish are mostly made of water, and don’t have eyes, brains, bones, or a heart. Think about how you could move like animals without arms or legs.

BALANCE BALANCE LIKE A FLAMINGO:Flamingos are masters at balancing, and sleep on one leg for hours at a time. Think about whether you will need to move lots or simply hold a position to mimic your favourite animal.

PROWL PROWL LIKE A POLAR BEAR: Male polar bears are the largest land carnivores in the world. Think about how you will show your animal’s size in your movements.

40


EASY Lazy dogSTRENGTHENS YOUR CORE MUSCLES.

Start in press-up position with your arms shoulder-width apart and your knees on the floor.

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41

Begin to walk with your hands. Start

with one hand and place it comfortably


EASY

Try to keep your body in a straight line, from your shoulders to your knees.

Challenge yourself

Put most of your bodyweight on that hand and

push yourself forward with it, whilst lifting




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