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.

Do I need a grown-up with me?

For the youngest two levels, yes — somebody in the room. For anything that leaves the ground, yes, at any age. And for anything that involves stairs or a climbing frame, always.

Four rounds at the park: hang, pull your knees up, walk your feet up a wall.

Hang and Climb

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

Do the whole list, then do it again.

What you need

A towel
A wall
A climbing frame at a park
Somewhere big enough to really run.

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.
Check what's above you before you reach up.
Arms out: make sure nobody is in reach.
Take water, find the shade, and tell a grown-up where you are.
Ask a grown-up to set this up and stay nearby.
Check the bar and what is under it before they start, and stay nearby for the hangs.

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: Hanging off things is the oldest exercise there is, and most people stop doing it at about nine.

🔋 Staying power💪 Strength🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Hang and Climb is 11 minutes for ages 9 to 12 (Climbers), and it needs a towel, a wall, a climbing frame.

Warm-up

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

The workout

4 rounds of: 20 seconds of hang · 6 knees-up hang · 4 feet up the wall · 8 push-up · 8 metres of bear crawl. Rest 40 seconds between rounds. Rest properly between rounds. Grip goes before anything else does.

Cool-down

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

Easier and harder

Easier: Keep your toes on the ground for the hangs, and do three rounds.

Harder: Hold each hang for thirty seconds.

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: Check the bar and what is under it before they start, and stay nearby for the hangs.

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

Questions

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.
Do I need a grown-up with me?: For the youngest two levels, yes — somebody in the room. For anything that leaves the ground, yes, at any age. And for anything that involves stairs or a climbing frame, always.

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

Hang and Climb — ages 9 to 12, 11 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Cat and cow, Inchworm, Squat.
Work: 4 rounds of 20 seconds of hang · 6 knees-up hang · 4 feet up the wall · 8 push-up · 8 metres of bear crawl. Rest 40 seconds between rounds.
  Rest properly between rounds. Grip goes before anything else does.
Cool-down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch.

You need: a towel, a wall, a climbing frame. Room: a park or a hall.
Easier: Keep your toes on the ground for the hangs, and do three rounds.
Harder: Hold each hang for thirty seconds.

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.