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Workouts for Kids


These are all great exercises you can do from home! The best part is they are all kid friendly, so get your kids active! If you can't do some of these (I know I can't with my joints) cheer your child on as they do them. It's just as important for you child to stay active as it is yourself!

Mountain Climbers:

Get into a push-up position and then alternate bringing your knee to your elbow. You can do same side connections or crisscross. The idea is to move fast and work up a sweat.

Bear Crawls:

Palms and feet flat on the floor, arch your back so that you look like a mamma bear. Race your kids across the room. If they are young add some fun by having a competition of who can “roar” the loudest!

Star Jumps:

Kids love these, Stand tall and then explosively jump into the air, expanding your legs and your arms so that you look like a large X in the air.

Push Ups:

Straightforward and to the point, just be sure your hands are in line with your pectorals and your body isn't arced in the air.

Sit Ups:

Another classic. You can tuck your toes under something if you need help or hold your kids feet.

Burpees:

Who is up for the challenge? Start with a jump up, then drop to a plank add a push up and jump back up. It should be one fluid motion, try not to pause between them.
Squats:

Kids are naturally born squatters. See who can do the most squats in 60 seconds?

Leg Raises:

Lay on your side or on your back and lift your legs without bending the knee, Try to hold at the top. Don't arch your back.

Lunges:

Step forward and bend your front knee to a 90 degree angle, the goal is to have your back knee touch the ground without letting your front knee extend past your toes.

Planks:

Elbows on the floor and balanced on your tiptoes, go eye to eye and see who can last the longest. 30 seconds is considered the gold standard.

Jumping Jacks:

Change in up from the classics and go from standard to reverse

Butterfly Kicks: (my son does these in ROTC)

Lay flat on your back and extend your legs straight out. Imagine a swimmer and begin to flutter kick your legs without bending at the knee. Start with your feet high off the floor. As the move gets more and more difficult the closer the action is to the floor. Aim for 40 seconds of flutter kicks and 10 second rest.



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