Why do my muscles ache the next day?

That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.

Why does Coach say do it right before do it fast?

Because a shape you practise badly is the shape you learn, and then you have to unlearn it. Get it right, get it right every time, and only then make it quick — that order never changes, at any age.

Four shapes, held still. Much harder than it sounds.

Plank Party

9 minutes · ages 7 to 9 · Movers · Strong Like a Bear

Do the whole list, then do it again.

What you need

Nothing at all
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.
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: Holding still is work. Your middle is doing all of it.

🔋 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. Plank Party is 9 minutes for ages 7 to 9 (Movers), and it needs nothing.

Warm-up

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

The workout

4 rounds of: 25 seconds of plank · 15 seconds of side plank · 15 seconds of hollow hold · 8 bridge. Rest 25 seconds between rounds. Keep breathing. Nobody holds their breath in here.

Cool-down

Cat and cow, Downward dog, Butterfly — slow and still.

Easier and harder

Easier: Fifteen seconds each, on your knees where you need to.

Harder: quiet-six

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 my muscles ache the next day?: That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.
Why does Coach say do it right before do it fast?: Because a shape you practise badly is the shape you learn, and then you have to unlearn it. Get it right, get it right every time, and only then make it quick — that order never changes, at any age.

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

Plank Party — ages 7 to 9, 9 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Cat and cow, Bridge, Inchworm.
Work: 4 rounds of 25 seconds of plank · 15 seconds of side plank · 15 seconds of hollow hold · 8 bridge. Rest 25 seconds between rounds.
  Keep breathing. Nobody holds their breath in here.
Cool-down: Cat and cow, Downward dog, Butterfly.

You need: nothing. Room: a room.
Easier: Fifteen seconds each, on your knees where you need to.
Harder: quiet-six

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.