Why do I have to warm up?

A cold muscle is stiff like cold chewing gum, and a warm one is bendy. Three minutes of easy moving also reminds your brain of the shapes you are about to make, so the first round is as good as the last.

Can I do this every day?

Moving every day is great. Doing the HARDEST thing every day is not — your body builds the new bits on the rest days. Mix it up: a hard one, then an easy one, then some stretches.

Six slow stretches to wake your body up. Nothing is counting.

Morning Stretch

6 minutes · ages 6 to 9 · Movers · Bend and Stretch

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

What you need

A wall
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: Bendiness is a thing you train, like strength. It just takes longer.

💪 Strength🤸 Bendiness🤹 Putting it together

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Morning Stretch is 6 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

One thing at a time, no clock.

10 arm circles · 8 cat and cow · 30 seconds of downward dog · 30 seconds of reach for your toes · 30 seconds of butterfly · 30 seconds of calf stretch. Slow. Breathe out as you reach. Never bounce.

Cool-down

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

Easier and harder

Easier: Bend your knees as much as you like, and hold each one for fifteen seconds.

Harder: after-sitting-all-day

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

Why do I have to warm up?: A cold muscle is stiff like cold chewing gum, and a warm one is bendy. Three minutes of easy moving also reminds your brain of the shapes you are about to make, so the first round is as good as the last.
Can I do this every day?: Moving every day is great. Doing the HARDEST thing every day is not — your body builds the new bits on the rest days. Mix it up: a hard one, then an easy one, then some stretches.

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

Morning Stretch — ages 6 to 9, 6 minutes, Movers.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Cat and cow, Leg swings.
Work: 10 arm circles · 8 cat and cow · 30 seconds of downward dog · 30 seconds of reach for your toes · 30 seconds of butterfly · 30 seconds of calf stretch.
  Slow. Breathe out as you reach. Never bounce.
Cool-down: Cat and cow, Butterfly, Reach for your toes.

You need: a wall. Room: a bit of floor.
Easier: Bend your knees as much as you like, and hold each one for fifteen seconds.
Harder: after-sitting-all-day

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.