What if I can't jump?

Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.

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.

Five jumps, and land so still that nobody hears you.

Five Little Monkeys

8 minutes · ages 5 to 6 · Sprouts · First Moves

One move at a time. No clock, no counting.

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.
Land soft: knees bent, knees out, feet flat.
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: Landing softly is the most useful thing a jumper ever learns.

🫁 Keeping going🔋 Staying power💪 Strength🚀 Springiness🤹 Putting it together🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Five Little Monkeys is 8 minutes for ages 5 to 6 (Sprouts), and it needs a wall.

Warm-up

Arm circles, Leg swings, March, Jump and stick — about 25 seconds each, nice and easy.

The workout

One thing at a time, no clock.

5 rounds of: 4 jump and stick · 6 march · 10 seconds of stand on one leg · 5 metres of bear crawl. Rest 20 seconds between rounds. Quiet feet. Can a grown-up in the next room hear you?

Cool-down

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

Easier and harder

Easier: Rise onto your toes and lower slowly instead of jumping.

Harder: land-like-a-cat

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.

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

Questions

What if I can't jump?: Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.
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

Five Little Monkeys — ages 5 to 6, 8 minutes, Sprouts.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Leg swings, March, Jump and stick.
Work: 5 rounds of 4 jump and stick · 6 march · 10 seconds of stand on one leg · 5 metres of bear crawl. Rest 20 seconds between rounds.
  Quiet feet. Can a grown-up in the next room hear you?
Cool-down: Calf stretch, Reach for your toes, Cat and cow.

You need: a wall. Room: a room.
Easier: Rise onto your toes and lower slowly instead of jumping.
Harder: land-like-a-cat

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.