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.

What's the best exercise?

The one you will actually do, most days, for years. After that, the best answer is "all three kinds": move your own body, move something else, and go somewhere.

A different way of travelling at each corner of the hall. Five times round.

Corners

12 minutes · ages 6 to 9 · Movers · A Whole Class

Do the whole list, then do it again.

What you need

A wall
Somewhere you can run a few steps and turn round.

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.
One corner per movement, and send them off in small groups so nobody is queueing.

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: There are more ways of getting across a room than running, and children should own all of them.

🫁 Keeping going🔋 Staying power🤹 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. Corners is 12 minutes for ages 6 to 9 (Movers), and it needs a wall.

Warm-up

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

The workout

5 rounds of: 30 seconds of jog on the spot · 20 seconds of gallop · 20 seconds of side shuffle · 12 march. Rest 25 seconds between rounds. Call the corner, and let the whole class set off at once.

Cool-down

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

Easier and harder

Easier: Four rounds, fifteen seconds at each corner.

Harder: the-whole-hall

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.

For you: One corner per movement, and send them off in small groups so nobody is queueing.

A grown-up should be in the room for this one.

Questions

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.
What's the best exercise?: The one you will actually do, most days, for years. After that, the best answer is "all three kinds": move your own body, move something else, and go somewhere.

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

Corners — ages 6 to 9, 12 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, March, Cat and cow.
Work: 5 rounds of 30 seconds of jog on the spot · 20 seconds of gallop · 20 seconds of side shuffle · 12 march. Rest 25 seconds between rounds.
  Call the corner, and let the whole class set off at once.
Cool-down: Calf stretch, Reach for your toes, Cat and cow.

You need: a wall. Room: a hallway.
Easier: Four rounds, fifteen seconds at each corner.
Harder: the-whole-hall

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.