Does it count if it's only three minutes?

Yes. Three minutes done most days beats an hour done once a month, every time. Short bits add up, and the habit is worth more than any single workout.

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.

Three rounds beside a desk. No gear, no noise, nobody has to move the furniture.

Desk Side Three

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

Do the whole list, then do it again.

What you need

Nothing at all
Enough floor to lie down on, arms out.

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: A few minutes of moving resets a brain that has been sitting still.

🫁 Keeping going🔋 Staying power💪 Strength🤸 Bendiness🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Desk Side Three is 7 minutes for ages 6 to 9 (Movers), and it needs nothing.

Warm-up

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

The workout

3 rounds of: 8 squat · 20 seconds of jog on the spot · 10 march · 6 superman · 15 seconds of plank. Rest 20 seconds between rounds. Quiet feet. A class next door should not hear you.

Cool-down

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

Easier and harder

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

Harder: carpet-three

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

Does it count if it's only three minutes?: Yes. Three minutes done most days beats an hour done once a month, every time. Short bits add up, and the habit is worth more than any single workout.
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.

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

Desk Side Three — ages 6 to 9, 7 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Cat and cow, March.
Work: 3 rounds of 8 squat · 20 seconds of jog on the spot · 10 march · 6 superman · 15 seconds of plank. Rest 20 seconds between rounds.
  Quiet feet. A class next door should not hear you.
Cool-down: Reach for your toes, Cat and cow.

You need: nothing. Room: a bit of floor.
Easier: Two rounds, and the plank on your knees.
Harder: carpet-three

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.