What if somebody lives downstairs?

Tap the Quiet chip on the front page. About a third of the Gym has no jumping, no stamping and nothing that drops, so nobody below will know you are there.

What if there's no room?

Most of the Gym needs a bit of floor the size of you lying down with your arms out. Tap the "a bit of floor" chip on the front page and it will only show you those.

All of it on one bit of carpet, and nobody downstairs will know.

Carpet Three

8 minutes · ages 6 to 9 · Movers · Three Minutes, No Gear

Do the whole list, then do it again.

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: You never need a gym. You need a bit of floor.

🔋 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. Carpet Three is 8 minutes for ages 6 to 9 (Movers), and it needs a wall.

Warm-up

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

The workout

4 rounds of: 8 wall push-up · 8 squat · 20 seconds of plank · 5 metres of crab walk. Rest 20 seconds between rounds. Nothing jumps. Nothing bangs.

Cool-down

Cat and cow, Reach for your toes, Butterfly — slow and still.

Easier and harder

Easier: Three rounds, and the plank on your knees.

Harder: quiet-six

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

What if somebody lives downstairs?: Tap the Quiet chip on the front page. About a third of the Gym has no jumping, no stamping and nothing that drops, so nobody below will know you are there.
What if there's no room?: Most of the Gym needs a bit of floor the size of you lying down with your arms out. Tap the "a bit of floor" chip on the front page and it will only show you those.

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

Carpet Three — ages 6 to 9, 8 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Cat and cow, Leg swings.
Work: 4 rounds of 8 wall push-up · 8 squat · 20 seconds of plank · 5 metres of crab walk. Rest 20 seconds between rounds.
  Nothing jumps. Nothing bangs.
Cool-down: Cat and cow, Reach for your toes, Butterfly.

You need: a wall. Room: a room.
Easier: Three rounds, and the plank on your knees.
Harder: quiet-six

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.