Can I do it with somebody else?

The Two of You shelf is built for exactly two people, and the games work with anybody who is about. You Go, I Go is the one to start with: one of you works while the other rests.

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.

Throw, squat, throw again. One of you works while the other gets their breath back.

Pass and Squat

18 minutes · ages 9 to 12 · Climbers · Two of You

One of you works, the other rests. Then swap.

What you need

A soft ball or a rolled-up sock
A towel
A wall
A cone, or a shoe for a marker
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.
Check what's above you before you reach up.
Arms out: make sure nobody is in reach.
Light is right. If it's hard to hold, put it down.

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: Resting while somebody else works is how two people keep going longer than one.

🫁 Keeping going💪 Strength🤸 Bendiness🚀 Springiness⚡ Speed🤹 Putting it together🔀 Quick changes🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Pass and Squat is 18 minutes for ages 9 to 12 (Climbers), and it needs a soft ball, a towel, a wall, a shoe.

Warm-up

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

The workout

4 rounds of: 8 chest pass · 10 squat · 8 overhead throw · 2 shuttle run. Rest 30 seconds between rounds. Soft hands to catch. Let the ball come to you.

Cool-down

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

Easier and harder

Easier: mirror-workout

Harder: Add a round, and move the markers further apart.

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

Can I do it with somebody else?: The Two of You shelf is built for exactly two people, and the games work with anybody who is about. You Go, I Go is the one to start with: one of you works while the other rests.
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.

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

Pass and Squat — ages 9 to 12, 18 minutes, Climbers.
One of you works, the other rests. Then swap.

Warm-up: Arm circles, Leg swings, March, Squat, Cat and cow.
Work: 4 rounds of 8 chest pass · 10 squat · 8 overhead throw · 2 shuttle run. Rest 30 seconds between rounds.
  Soft hands to catch. Let the ball come to you.
Cool-down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch.

You need: a soft ball, a towel, a wall, a shoe. Room: a hallway.
Easier: mirror-workout
Harder: Add a round, and move the markers further apart.

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.