6 Workout For Kids

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.


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


  • 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


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


  • 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


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


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


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)

Gymnastics and Autism

One might wonder, what benefits a child with autism can derive from gymnastics?  Will a child with autism be able to adapt and learn at a gymnastics studio? Will the size and range of equipment intimidate the child? Can a child with autism develop social skills and higher self-esteem through gymnastics? These are only a few questions that are probably racing through the minds of parents. We sincerely hope that this article will address some of these questions and help understand how gymnastics can bring positive changes in an autistic child’s life.

The community in which a child with special needs grows up in sometimes does not provide all of the necessary tools in one location that he/she needs to develop to the best of his/her ability. This leaves the child to piece together each skill from different settings.Children with ASD usually thrive in a highly structured and organized environment. Autistic children need a differentiated approach to learning as each child’s need is unique. Also kids with autism need space and time to learn any skill effectively. Gymnastics provides an environment where most of these elements can be found. Gymnastics is a highly organised and structured activity which can easily be broken down to incorporate the learning needs of a child with ASD. Further, all the elements in gymnastics such as the balance beam, parallel bars etc can be used very effectively to benefit kids with autism.

Gymnastics offers a network filled with opportunities to foster a child with special needs’ cognition, motor skills, self-esteem, and social skills.Gymnastics provides a sensory-rich environment while simultaneously using physical exercise to develop fine and gross motor skills in children with ASD.  Gross motor skills and fine motor skills are developed through gymnastics such as running and jumping on the springboard into the foam pit, climbing a rope, and learning how to balance on a beam, strength training on parallel bars etc.To elaborate further it is known that training on parallel bars develop focus and higher level of concentration. This in turn, over a period of time, develops flexibility and co-ordination in the body, and ultimately leads to higher self-esteem for children with special needs.

Kids with ASD have the opportunity to develop the vestibular system and increase spatial awareness through various connections that the brain is building when performing routines on different apparatus used in gymnastics.

As children with ASD continue to develop their social skills, they transition from home to school settings and other environments such as the Gym or parks etc., where they begin to experience a wide range of opportunities to communicate.   All of these interactions will have a substantial impact on the language and speech development of each child with ASD.  Interaction with other teammates and coaches allows for increased appropriate use of paralinguistic behaviours such as taking turns, listening and following directions, making verbal requests, and making eye contact with peers.

Gymnastics gives children with ASD an opportunity to experience the joys of success through their individual achievements, or from the success of their teammates. This can improve their self-esteem immensely.Moving therapy to the gym could provide immeasurable opportunities for children with ASD, and promote generalization of learned skills to his/her natural environment. For example: the simple behaviour of taking turns while learning gymnastics will help the child to wait patiently in a line at a grocery store with mom.

To sum it up, gymnastics is a hands-on sport which is beneficial for children with special needs.  The sport allows children to improve cognition by uncovering strengths that cannot necessarily be addressed in a classroom setting.  Gymnastics is a structured sport which has a framework that entails rules, independent thinking, decision making skills, self-monitoring, organization, and commitment.  This framework creates an atmosphere that stimulates the brain to continue to absorb new information and organize information accordingly.

At RnR Fit we strive to include kids with autism into a program designed specifically for them keeping in mind their various strengths and weaknesses. The session is fun yet engaging. It allows kids to learn at their own pace with instructors who have the knowledge and skill to engage with them effectively. The student to instructor ratio is also kept at an optimal level. The program allows the child to explore the environment and get the maximum benefit that gymnastics has to offer them.

We urge you to drop into our Gymnastics studio located on Varthur main Road for a free trial class and decide for yourself or call us today @ 080 43027373 or 9632961700.


Gymastics : Foundation of multiple Sports

“How will gymnastics benefit my child? Isn’t gymnastics only for girls?” This is a typical question that probably arises in a parents mind when then think of Gymnastics. The reason for this thought is because you remember names like Nadia Comaneci, Mary Lou Retton and Shawn Johnson.

In fact Gymnastics, along with athletics and swimming, has been recognized by the International Olympic Committee as one of the three foundation sports from which all others stem. The reason being, gymnastics help develop strength, flexibility, agility, balance, coordination… the list goes on and on. Many articles have been written on the benefits of gymnastics.

This statement is one of the best summations of the benefits of gymnastics: “Gymnastics is a terrific sport for young people. Many people have grown up in and by gymnastics to become doctors, lawyers, teachers, business people, professors, police officers, nurses, scientists, and many others. Gymnastics provides an outstanding way for young people to test their mettle against themselves and others. Gymnastics can provide opportunities for physical development, character development, and education that are hard to find anywhere else.” – William Sands, Ph.D.

Obviously this statement pertains to boys as well as girls. Many boys who began gymnastics at a young age have graduated to excel in other sports like football, basketball, soccer, baseball, swimming, and track and field.

Gymnastics is the foundation of all sports. This is true whether it be traditional sports or the newer “extreme sports.” Training in gymnastics leads to a more well-rounded athlete, and those with a background in gymnastics naturally excel in other sports. The following sections outline the benefits of gymnastics training.


Developing an optimum level of strength will make all athletes better at their discipline. The sport of gymnastics is responsible for developing some of the strongest and most agile athletes in the world! Men AND women alike!


Too many athletes overlook the importance of flexibility in relation to their particular sport. Gymnasts cannot afford to do so, as every event hinges on this ability. Those athletes who do recognize the benefits of a flexible body have a true edge over the competition.

Spatial Awareness

Gymnastics teaches the fundamentals of spatial awareness that apply to ALL sports, including and especially skateboarding, snowboarding, and other extreme sports. Being aware of how your body is moving and where it is in relation to the ground is crucial, and is the key to preventing injury.


Because of gymnastics’ great variety of skills, its techniques can be found in many other sports.


Gymnastics places an enormous emphasis on developing perfect form and balance in every aspect of the sport. These elements are also vital to a number of other activities such as cheerleading, dance, and the martial arts.

The extraordinary value of gymnastics as a training modality lies in its reliance on the body’s own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio. Unlike other strength training modalities gymnastics and calisthenics allow for increases in strength only while increasing strength to weight ratio! Gymnastics develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. These skills are unrivaled in their benefit to the physique as evident in any competitive gymnast.

As important as the capacity of this modality is for strength development it is without a doubt the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. Through the use of numerous presses, handstands, scales, and other floor work the gymnast’s training greatly enhances kinesthetic sense.

The variety of movements available for inclusion in this modality probably exceeds the number of exercises known to all non-gymnastic sport! For a combination of strength, flexibility, well-developed physique, coordination, balance, accuracy, and agility the gymnast has no equal in the sports world. The inclusion of this training modality is absurdly absent from nearly all training programs.

In conclusion gymnastics forms as the foundation for multiple sports for both boys and girls, these include like basketball, soccer, dance and martial arts.


Cartwheels And Backflips at RnR Fit

“Tearing your kids away from TV is not such a difficult task” – a statement made by a Whitefield parent.

Sounds like something that most of us have on our wishlist. But this can be reality too, if your kids are a part of the gymnastic fun in Whitefield at RnR Fit. In fact, the statement made earlier, comes from a Whitefield parent whose kids are a regular at this gymnastic facility and totally love their routine – so much, that they are unwilling to let go of a single class.

Bang on the Varthur main road, near Mainland China, is this 5000 sq ft of colorful, fun and a professional gymnastic facility for kids and adults. RnR Fit offers professional gymnastic training for kids of all ages. From developing basic motor skills and body coordination for toddlers to learning ropes, bars and benches for kids and adults, RnR Fit offers it all, under one roof.

When I visited this place, I was pleasantly surprised on various counts. First – the location itself. Right on the main road and yet away from the noise. You might assume the place as a garage from the outside, but that is only because it shares the campus with one. Having said that, because of this space sharing, there is plenty of parking available within the gates – a huge plus given the traffic on Varthur road.

The next surprise I got, was on entering the gym. The sheer size of it!!! I could immediately see why kids loved the space. Personally, I don’t think any of the apartment complexes in our neighborhood offers such a large space just for the kids. RnR Fit has further added charm to the place with its colorful mats and equipment.

And it is not just the type and variety of equipment but the attention to safety that totally had me in awe of this facility. The 16 ft long foam pit as a soft landing for kids, the well grounded bars and most importantly, the clean equipments.

Further more, I also, figured that it is not just any coach that trains the kids here, but certified coaches from the Mumbai based Academy – The Gymnast. The Gymnast is known to train professionals in gymnastics for Commonwealth games and International competitions. RnR Fit brings this very coaching to our own neighbourhood.

With World class equipment and professional coaches, RnR Fit has ensured that they erase any anxiety that a parent may have w.r.t to the safety of sending their kids here. Need to see it for yourself ? Check out this video of the kids at RnR Fit.

Besides gymnastics, RnR Fit also, offers the following-

Rhythm and Rhyme parent-child classes for kids from 6 months of 5 years

Nrityarutya dance classes

Barre Fusion for adults

Kungfu classes

Autism Fitness classes.

RnR Fit keeps adding activities to its repetoire and is soon going to be offering Bboying as well.

RnR Fit is not just about classes. It offers you a great venue to host your kids’ birthday. With a dedicated party room, an access to the gymnastics and the favored sponge pit, every kid who has celebrated or attended the party here has left with a smile and a phrase – “awesome party”.

It is no wonder that you have the Whitefield parents making statements like “Tearing your kids away from TV is not such a difficult task“. All you need to do is head to RnR Fit and get yourselves enrolled. As a special incentive for the Whitefielders – you can try out your first class for Free.

So, what are you waiting for? Click on this link to access the RnR Fit website or call them on +91 9632961700

Fitness Drills

Gymnastics fitness drills reviewed

Dear Parent,

Welcome to the amazing world of sports. Gymnastics, along with athletics and swimming, has been recognized by the International Olympic Committee as one of the three foundation sports from which all others stem.

You have seen your children learn several new tricks in the past few months. Their strength, flexibility, agility, balance and coordination has improved as they attend each class.

However, their training does not end at class.  Your child should follow a home workout routine which includes sprinting and strengthening exercises. We recommend a short 30 to 45 minutes everyday. This is analogous to homework for academics.

Listed below is a short workout of 10 exercises that we recommend.

BEGINNER/LEVEL 1 (Workout at Home)

1Running/Jogging10 min or 1km
2Sprints100 to 200 mts twice
3Side hop running200 mts once
4Straight toe jumps50 to 100 times
5Tuck Jumps30 times
6Split jumps30 times
7Knee Pushups for fresher & straight Pushups for others20 repsX3 Sets
8Leg press drills for splits(straddle)20 times
9Side splits and forward splits(straddle)20 times each
10Bridge Practice60 secs X 5 reps

After the workout, the child should relax by sitting in Padmasana for a minute.

We will also be sending out a fun way where you and your kids can engage in a family workout.


When should Kids Start Gymnastics?

If you wanted a one word response it’d be – NOW!

Most Gyms offer Parent-Tot classes starting as young as 12 months old. Is this necessary? Of course not. Is this a great opportunity for you and your little one to explore the active world of walking, crawling, jumping, rolling, hopping, climbing, and swinging together? Absolutely. Bonus: it’s a social event for both of you!

Some parents aren’t able (or don’t have the desire) to run around the gym with their tot. If this is the case, 3 year olds are usually able to attend class on their own. Does your child have to start this young to be successful? No! Is it a great activity to prepare for school and provide enjoyment and physical development? Yes! (I’m aware a bit of the WHY is slipping in here – it’s hard to resist).

Some kids don’t get the opportunity to try gymnastics until later in life. Is it still worth trying? Definitely! Many gyms offer gymnastics and tumbling classes that are exclusively designed for teens. If you’re really lucky, you’ll find a gym with an adult class!

I’ve had parents ask if their child needed to know how to do a forward roll, be potty trained or follow directions before starting gymnastics. Nope. The forward roll will be taught, try a Parent-Tot class if your little one is yet to be diaper-free, and learning to follow directions is part of the gymnastics experience! If your child is disruptive, you may be asked to tag along . . . stick with it, and find a coach that has great class management skills.

Birthday party

Birthdays @ RnR Fit

In today’s world parents have a number of options to celebrate the special day of their little one. However, a birthday that will have the children asking for more and leaving them feeling elated, energised and completely happy are hard to come by.

At RnR Fit, we offer your child a birthday experience that can tick most of the boxes mentioned above.

An RnR birthday is different, personalised and curated exactly to fit the child’s needs.

From learning the donkey kick to braving obstacle courses, trampolines to music and jumping into the sponge pit, the RnR experience is FUN from the word go.

Our 5000 sqft of studio space can easily.

accommodate more than 30 kids. Kids will engage with a personal entertainer who will take them through a series of activities, games and obstacle courses among other things.

Additionally, Music and Movement will only add to the fun.

The best is saved for the last: Our “one of a kind” and most popular activity:


Kids have a blast jumping and flipping into the sponge pit. Designed to overcome the fear of falling in gymnasts, this is one of the most well received spaces in our studio. The sponge pit is a favourite among kids and adults alike!


Why should Kids do Gymnastics?

If I had your attention for the next several hours, I’d give you a thorough answer. I’m betting I’ve got quite a bit less time, so I’ll keep it short(er).Social Skills: peer interaction, taking turns, watching, listening, team work.
Cognitive Skills: focus, memorization, problem solving, following instructions.
Confidence: achievement, overcoming fear, goal-setting, work-ethic, commitment.
Physical Development: strength, flexibility, coordination, speed, balance, endurance.
Fun: games, music, swinging, flipping, twisting, flying!


What It Takes to Be a Gymnast

Rio Summer Olympics 2016 was a season of surprises for everyone, especially India. Among many surprises, Dipa Karmakar caught the nation’s attention when she was qualified as the first female gymnast for the Olympics, competing in the category which was forgotten for the past 52 years. The whole nation was wide awake at midnight watching her performance anxiously, waiting for the results. When she nearly missed it everyone came together supporting her, in many ways even she wouldn’t have imagined.

Although, Dipa Karmakar just missed the medal by a whisker the effort and time she has invested is commendable. She started training in a small camp when she was 6 years old and has undergone extensive training to achieve an arched foot, which is ideal for gymnastics. Her typical day 7 a.m. and reports to training at 8 a.m. which goes on until 8.30 p.m. with short lunch and nap breaks. Despite this much amount of training and dedication, it wasn’t until 2011, when she got her first set of gold medals in floor, vault, balance beam, and uneven bars at the national level competition. By the time Dipa established her international presence, she was 21 years old. She was the first Indian woman to have won a medal in Gymnastics at the commonwealth games after Ashish Kumar.

While, Dipa is a national star for us, no one can deny the impeccable performance by Simone Biles in this Olympics. At merely 19 years of age, she is the most celebrated American gymnast who has nineteen Olympic and World Championship medals in her kitty.

Like Dipa, her story also began when she was 6 year old and started pursuing it seriously from the age of 8. In 2011, Biles started her career at the American Classic where she was placed third all round and first on vault. She was homeschooled from the age of 13 so that she can focus on her training which goes for about 32 hours a week. But, it was her performance in 2012, Visa Championships which made her a part of the United States Junior National Team. In 2013, at the age of 16, Biles was included in the senior category making her first international debut. But, after a few falls and not so great performances she became the seventh American woman and first African-American to win the all-around title at the World Artistic Gymnastics Championships in Antwerp, Belgium.

While we are talking about the present stars, it’s hard to forget the people who created a benchmark in the first place. Mary Lou Retton who won a gold medal, two silver medals, and two bronze medals at the 1984 summer Olympics have moved half way across the country to get trained by a best coach. She used to train 8 hours a day from the age of 12 and fit her schooling schedules according to her training. She swears that the hard work paid off which also helps her in after-gymnastic career.

The same goes to Shawn Johnson, who started training as young as 3 years old who stole the thunder at the 2008 summer Olympics. But, unlike the other gymnasts, she maintained a

balanced lifestyle even until her Olympics stint. Her training was for 25 hours a week which is lesser than the recommended 40 hours. She also finished her high school with the help of private tutor and joined the university to study sports psychology and nutrition.

Aspiring to become a gymnast doesn’t happen overnight. As a parent, if you find ability in your child, then it is ideal that you start them young. The first step is to find the right coach who can guide them the correct way in a fully equipped place. Proper nutrition, setting goals, visualization techniques, positive attitude, and exposure to latest technologies are other elements which help them grow in this field. But, ultimately it takes hard work and sacrifice to achieve greatness and make a few heads turn.

Deepika Jayasurya