Keep your little ones active and enjoy a great time bonding as a family with this easy routine, which helps burn off extra energy as well as improve agility, endurance, balance, and strength.
While taking on this workout, appropriate for kids aged three and up, remember to move at your own pace and adjust the routine to make it work best for you.
Warm up (3 mins, 30s each set)
Red Light, Green Light (~5 mins, 35s each set)
- March in place: Bring your knees up and keep your feet moving at a nice and easy pace
- Side steps: Step towards your right and bring your left foot in. Repeat this for the other side.
- Toe touch kicks: While standing, kick your left foot up and reach for your left foot with your right hand. Repeat this on the other side as well.
- Walkdowns: Starting in a standing position, walk your body backwards into a plank position, and then walk back up into a standing position once more.
- Elbow knees: While standing, touch your left knee with your right elbow. Repeat the process with your left elbow.
- Jog in place
Pick a leader amongst your group. When he or she says “Red Light”, everyone freezes and stops moving. The exercise continues only when he or she says “Green Light”.
- Jumping jacks: As you jump, spread your legs open while touch your hands above your head in a clap. Land with your hands by your sides and your feet together.
- Frog jumps: Start in a crouching position and jump up.
- Clap jacks: This is similar to a jumping jack, but instead of clapping your hands above your hand, you do so in front of your chest.
- Two foot hops: Keeping your feet together, jump sideways from right to left.
- Mountain climbers: Go down into a plank position. Walk your right leg forward, with your left leg staying in place. Then, bring the right leg back and walk left leg forward with your right leg staying in place.
Jump or Drop (~5 mins, 35s each set)
This time, when the leader says “Jump”, the exercise comes to a halt and everyone must jump up. When the leader says “Drop”, everyone drops to the floor in a high plank, push-up position.
- Lunges [Use “Jump”]: Do a left side lunge. Switch your legs and land in a right side lunge.
- Plank [Use “Jump”]: You may support yourself on your knees instead of your toes if you’re having difficulty, as long as your hips stay off ground.
- Skipping [Use “Drop”]: Skip around the room or on the spot
- Squat hold [Use “Jump”]: Bend your knees, almost as if you’re attempting a sitting position. You can keep yourself upright by leaning against a wall.
Freestyle (~4 mins, 35s active, 15s rest)
Allow your kids to suggest some simple workouts during this period! Alternatively, you may try out some of the routines below:
Cool down stretches (~4 mins, 15s each stretch)
- Crab walk: With your back facing the ground, prop yourself up with your arms and legs and walk around in a clockwise or anti-clockwise direction.
- Bear crawl: Get on all fours and crawl around the room.
- Bicycle: Sit down and place both hands on the ground. Lifting your legs up, move them in circular motions as you would when riding a bicycle.
- Lift your right leg and pull it up backwards to stretch the front thigh muscles. Repeat for the left leg.
- In a seated position, stretch your left leg out in front of you, while keeping the right tucked in. Reach for your left toe. Repeat in the other direction.
- Stretching your left leg out in front of you, cross your right leg over it and pull your right leg close to your chest, stretching the lower thigh muscles. Repeat in the other direction.
- Do a cobra stretch by lying on your tummy and pushing your upper body up with your hands to stretch your upper back.