Kids have so many opportunities to use electronics, when screen time is over, encourage them to do as much as they can outside. Every once in awhile, it’s fun for them to exercise with you. Exercise time for adults is usually when we decompress before the day begins or after the day ends. It’s good alone-time. It’s stress-relief. But when kids see you working out, they want to do it too and that’s a great example to be setting for them. When they understand that Mommy or Daddy wants to take care of their body and try to keep it healthy and in shape, it motivates them to be healthy too. So sometimes we work out together. And … you might be surprised to discover that all will actually enjoy it.

Do a warm-up to get everyone limbered-up and ready. Don’t push them in any way. What’s most important is that they have fun doing it. If they are having fun exercising, then they always want to keep going. With a circuit-style workout, they can look forward to a change in the next exercise. Nobody gets bored doing the same thing for a long period of time. Have some music blasting. Music always makes exercise more fun.

WARM-UP ROUTINE 

The routines are done to increase the body temperature of the athletes and get them accustomed to the upcoming load of workout. It is advised not to consume water until the routine is performed. One should have small gulps of water and in less quantity after the warmup.

Perform the routine on a firm surface and in a safe environment.

• Slow paced Jog – 2 rounds *
• Medium paced jog – 2 rounds
• High Knees – 1 round /at least 10-12 reps
• Butt Kicks – 1 Round /at least 10-12 reps
• Bear walk – 1 Round /at least 10-12 reps
• Crab Walk – 1 Round /at least 10-12 reps
• Duck Walk – 1 Round /at least 10-12 reps
• Hops – Landing like squats 1 Round /at least 10-12 reps
• Dynamic Stretches for all major muscle groups – 10 repetitions for hand swings, leg swings, trunk side bending
• Joint Rotations – Neck, Shoulder, Trunk (Twists), Hips, Ankle ( Clockwise and anticlockwise – 10 reps)
• Toe touches – Alternate and forward – 10
• In place jogging – 30 seconds
• Specific Gymnastics moves – Front rolls, back rolls, Front splits and side splits ( in the air),etc

Warm-up should last for a minimum of 15 minutes

STRENGTH BUILDING WORKOUT

• Planking
• Squats
• Push-ups
• Crunches
• Lunges
• Side leg raises
• Burpees
• Mountain Climbers
• Butterfly Kicks
• V-ups
• Elbow Planks
• Side Planks
• Triceps Push-up
• Chest Push –up
• Sit-ups
• Lunges with weights
• Pull-ups

ROUTINE TO INCREASE FLEXIBILITY

Please hold all the following stretches for 20-30 counts/seconds to increase the flexibility of the muscles.

• Sitting Hamstring Stretch
• Figure of 4 Hamstring stretch
• Quadriceps Stretch
• Iliopsoas stretch
• Piriformis stretch
• IT Band Stretch
• Static Butterfly stretch
• Standing toe touch- front
• Standing toe touch- back
• Static Trunk Twists
• Shoulder abductor stretch
• Shoulder Flexor Stretch
• Shoulder Extensor Stretch

10 MINUTE SUPER KID WORKOUT

• 1 min jumping jacks
• 30 sec Side Lunges
• 30 sec Squats
• 1 min Jog in place
• 30 sec Burpees
• 30 sec Lunges
• 1 min Jump in place
• 30 sec Mountain Climbers
• 1 min butt kickers
• 30 sec lunge kicks
• 30 sec squats
• 1 min March in place
• 30 sec Side Lunges
• 30 sec Push Ups

20 YARD DASH WORKOUT

Place cones 20 yards (60 ft) apart in a zig-zag fashion or pentagon. Start each exercise at each cone and then dash to the next cone. Repeat the circuit if desired.

• 15 Jumping Jacks
• 15 Squats
• 15 Push Ups
• 15 Burpees
• 15 Skater Hops

SPRINT WORKOUT

Do several short sprints. Run along with the kids if you can to make it interesting.

• 50 m short sprints
• 100 m sprints
• 200 m dash
• 400 m or the longest stretch/circle that you can get

STAIRCASE WORKOUT

This is similar to the sprints workout and it is a very good anaerobic workout that will really help in building their explosive strength

• Run up the stairs (at least 4 floors) [DO NOT run down, but just walk down the stairs]
• Jump up the stairs (both feet together)
• Hop up the stairs (single leg hopping) [at least 2 floors]
• Frog jumps on the stairs (at least 2 floors)