Lindsay, A. and Heleman, N. 2026, Empower Tower, University of Nevada, Reno Extension

Materials Needed

JENGA™ game (or similar wooden stacking blocks)

Instructions

On several of the wooden blocks, write an activity (activities can be written on more than one block). Include strength, cardio and flexibility activities.
Each player will remove a block from anywhere below the highest completed level and then place on the top.
As each block is pulled out, if an activity is written on the block, complete the activity.
The game ends when the tower collapses

Ideas for strength activities: (Add different numbers of each activity on several blocks)

5 push-ups
5 star jumps (jump up with arms and legs out to the sides like a star)
10 knee lifts
10 lunges (5 on each side)
5 squats
10 bicycle crunches
15 second plank
10 chair triceps dips
5 inchworms (With knees slightly bent, bend at the hips and reach down to your toes. Place hands on the floor and “crawl” away from your feet until you are in plank position. Take tiny steps forward until your feet meet your hands and stand up)
10 side lunges ( 5 on each side)

Ideas for cardio activities:

10 jumping jacks
10 butt kicks
5 burpees (squat down and place hands on the floor, jump legs back into push up position, jump legs in and jump up)
15 seconds seated scissor kicks (sit on the ground with feet in front of you and kick your feet)
15 seconds of invisible jump rope
10 arm circles
5 lateral shuffles (squat slightly and take 3 steps to the left and three steps back to the right)

Ideas for flexibility activities:

10 hip rotations
10 windmills
20 second neck stretch
10 shoulder rolls
10 second balance each leg
Ankle roll

For the print version, use the link below to download the PDF.

Printable Version (PDF)

Learn more about the author(s)

Anne R. Lindsay

Also of Interest:


All Decked Out Challenge yourself with All Decked Out! Draw a card, complete the matching exercise, and stay active as you work through the deck. Lindsay, A. 2026, University of Nevada, Reno Extension
Basket Battle A fast-paced, team-based activity where participants race against the clock to collect balls from the opposing team’s basket and return them to their own. This challenge promotes movement, focus, teamwork, and friendly competition in a fun and engaging format. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Beach Ball Basketball A fun, light movement activity where participants gently toss and catch a beach ball while engaging in simple coordination and teamwork. This challenge encourages focus, connection, and low-impact physical activity in an easy, approachable way. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Boop the Balloon A light, movement-based activity where participants keep a balloon in the air by gently tapping (“booping”) it without letting it touch the ground. The goal is to stay present, engage in safe physical movement, and maintain focus while working individually or together. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Build your Brain with Healthy Fats Healthy fats are essential for brain health. They help build and protect brain cells, support memory and learning, and aid communication between different parts of the brain. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension

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