Why does Coach say do it right before do it fast?

Because a shape you practise badly is the shape you learn, and then you have to unlearn it. Get it right, get it right every time, and only then make it quick — that order never changes, at any age.

How do I get stronger?

Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.

Three rounds, as quick as you can do it properly. Properly is the catch.

Bear Crawl Mountain

10 minutes · ages 9 to 12 · Climbers · Strong Like a Bear

Do the whole list once, as quick as you can do it well.

What you need

A wall
A room you can take three steps across.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Going fast only counts when the shapes stay right.

🔋 Staying power💪 Strength🤸 Bendiness🤹 Putting it together🔀 Quick changes🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Bear Crawl Mountain is 10 minutes for ages 9 to 12 (Climbers), and it needs a wall.

Warm-up

Arm circles, Leg swings, Inchworm, Squat, Cat and cow — about 25 seconds each, nice and easy.

The workout

3 rounds of: 10 metres of bear crawl · 10 metres of crab walk · 8 inchworm · 8 push-up · 12 squat. Rest 30 seconds between rounds.

Cool-down

Downward dog, Cat and cow, Reach for your toes, Calf stretch — slow and still.

Easier and harder

Easier: Two rounds, and knee push-ups.

Harder: Four rounds, and don't let the crawls get sloppy at the end.

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

Why does Coach say do it right before do it fast?: Because a shape you practise badly is the shape you learn, and then you have to unlearn it. Get it right, get it right every time, and only then make it quick — that order never changes, at any age.
How do I get stronger?: Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Bear Crawl Mountain — ages 9 to 12, 10 minutes, Climbers.
Do the whole list once, as quick as you can do it well.

Warm-up: Arm circles, Leg swings, Inchworm, Squat, Cat and cow.
Work: 3 rounds of 10 metres of bear crawl · 10 metres of crab walk · 8 inchworm · 8 push-up · 12 squat. Rest 30 seconds between rounds.
Cool-down: Downward dog, Cat and cow, Reach for your toes, Calf stretch.

You need: a wall. Room: a room.
Easier: Two rounds, and knee push-ups.
Harder: Four rounds, and don't let the crawls get sloppy at the end.

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.