Printable kids workouts
Four things to print from the Gym: workout cards, a dice workout, a Skills Wheel to colour in, and a class plan for a teacher. Nothing to download. Each one has its own Print button, and everything on them comes from the same workouts as the Gym, so a card and its page always say the same thing.
Workout cards
One workout a card: what you need, the warm-up, the work, the cool-down and the game it ends with. Cut them out, keep them in a box, and pull one out when somebody says they are bored.
Paper: Letter · A4
🐻 Animal Parade
First Moves · Sprouts · ages 4 to 6 · 7 min
You need: nothing; a room
Warm up: Arm circles, Cat and cow, March
The work. One move at a time. No clock, no counting.
- 3 rounds: 6 metres of bear crawl · 6 metres of crab walk · 12 march · 6 metres of tiptoe walk · 10 seconds of stand on one leg · 20 seconds of jog on the spot (rest 20 seconds)
Cool down: Cat and cow, Butterfly, Reach for your toes
Then play: 🐾 Animal Tag
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/animal-parade
🚦 Red Light, Green Light Squats
First Moves · Sprouts · ages 4 to 6 · 8 min
You need: a chair, a wall; a bit of floor
Warm up: Arm circles, Leg swings, March
The work. One move at a time. No clock, no counting.
- 5 rounds: 20 seconds of jog on the spot · 6 squat · 4 chair stand · 10 seconds of stand on one leg (rest 15 seconds)
Cool down: Reach for your toes, Butterfly, Cat and cow
Then play: 🕺 Freeze Dance
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/red-light-squats
🐒 Five Little Monkeys
First Moves · Sprouts · ages 5 to 6 · 8 min
You need: a wall; a room
Warm up: Arm circles, Leg swings, March, Jump and stick
The work. One move at a time. No clock, no counting.
- 5 rounds: 4 jump and stick · 6 march · 10 seconds of stand on one leg · 5 metres of bear crawl (rest 20 seconds)
Cool down: Calf stretch, Reach for your toes, Cat and cow
Then play: 🏞️ Jump the River
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/five-little-monkeys
🧸 Teddy Bear Carry
First Moves · Sprouts · ages 5 to 6 · 7 min
You need: a ball; a room
Warm up: Arm circles, Cat and cow, March, Squat
The work. One move at a time. No clock, no counting.
- 4 rounds: 4 pick it up · 6 metres of bear crawl · 6 march · 4 bridge (rest 20 seconds)
Cool down: Cat and cow, Butterfly, Reach for your toes
Then play: ⏱️ Beat Your Own Time
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/teddy-bear-carry
That is the first page. Print gives all 44, on 11 pages.
🐻 Animal Parade
First Moves · Sprouts · ages 4 to 6 · 7 min
You need: nothing; a room
Warm up: Arm circles, Cat and cow, March
The work. One move at a time. No clock, no counting.
- 3 rounds: 6 metres of bear crawl · 6 metres of crab walk · 12 march · 6 metres of tiptoe walk · 10 seconds of stand on one leg · 20 seconds of jog on the spot (rest 20 seconds)
Cool down: Cat and cow, Butterfly, Reach for your toes
Then play: 🐾 Animal Tag
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/animal-parade
🚦 Red Light, Green Light Squats
First Moves · Sprouts · ages 4 to 6 · 8 min
You need: a chair, a wall; a bit of floor
Warm up: Arm circles, Leg swings, March
The work. One move at a time. No clock, no counting.
- 5 rounds: 20 seconds of jog on the spot · 6 squat · 4 chair stand · 10 seconds of stand on one leg (rest 15 seconds)
Cool down: Reach for your toes, Butterfly, Cat and cow
Then play: 🕺 Freeze Dance
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/red-light-squats
🐒 Five Little Monkeys
First Moves · Sprouts · ages 5 to 6 · 8 min
You need: a wall; a room
Warm up: Arm circles, Leg swings, March, Jump and stick
The work. One move at a time. No clock, no counting.
- 5 rounds: 4 jump and stick · 6 march · 10 seconds of stand on one leg · 5 metres of bear crawl (rest 20 seconds)
Cool down: Calf stretch, Reach for your toes, Cat and cow
Then play: 🏞️ Jump the River
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/five-little-monkeys
🧸 Teddy Bear Carry
First Moves · Sprouts · ages 5 to 6 · 7 min
You need: a ball; a room
Warm up: Arm circles, Cat and cow, March, Squat
The work. One move at a time. No clock, no counting.
- 4 rounds: 4 pick it up · 6 metres of bear crawl · 6 march · 4 bridge (rest 20 seconds)
Cool down: Cat and cow, Butterfly, Reach for your toes
Then play: ⏱️ Beat Your Own Time
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/teddy-bear-carry
⏱️ Three Minute Shake-Out
Three Minutes, No Gear · Movers · ages 6 to 9 · 7 min
You need: a wall; a bit of floor
Warm up: Arm circles, Leg swings, Cat and cow, Jog on the spot
The work. Do the whole list, then do it again.
- 3 rounds: 8 squat · 20 seconds of jog on the spot · 15 seconds of plank · 8 bridge (rest 20 seconds)
Cool down: Reach for your toes, Cat and cow
Then play: 🎲 Dice Workout
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/three-minute-shake-out
🧶 Carpet Three
Three Minutes, No Gear · Movers · ages 6 to 9 · 8 min
You need: a wall; a room
Warm up: Arm circles, Cat and cow, Leg swings
The work. Do the whole list, then do it again.
- 4 rounds: 8 wall push-up · 8 squat · 20 seconds of plank · 5 metres of crab walk (rest 20 seconds)
Cool down: Cat and cow, Reach for your toes, Butterfly
Then play: 🧘 Copy the Pose
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/carpet-three
🏃 Up and Down the Hallway
Get Your Heart Going · Movers · ages 6 to 9 · 11 min
You need: a wall, a shoe; a hallway
Warm up: Arm circles, Leg swings, March, Jog on the spot
The work. Do the whole list, then do it again.
- 6 rounds: 4 shuttle run · 30 seconds of jog on the spot (rest 20 seconds)
Cool down: Calf stretch, Reach for your toes, Cat and cow
Then play: ⏱️ Beat Your Own Time
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/up-and-down-the-hallway
🪢 Jump Rope Minute
Get Your Heart Going · Movers · ages 6 to 9 · 12 min
You need: a jump rope, a wall; a bit of floor
Warm up: Arm circles, Leg swings, Jump and stick, Jog on the spot
The work. Do the whole list, then do it again.
- 8 rounds: 12 jump rope · 20 seconds of high knees · 20 seconds of jog on the spot (rest 15 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes
Then play: 🎈 Keep It Up
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/jump-rope-minute
⚡ Twenty On, Ten Off
Get Your Heart Going · Climbers · ages 9 to 12 · 8 min
You need: a wall; a bit of floor
Warm up: Arm circles, Leg swings, Jog on the spot, March, Cat and cow
The work. Twenty seconds of work, ten seconds of rest, eight times.
- high knees · jog on the spot
Cool down: Calf stretch, Heel to bottom, Reach for your toes, Cat and cow
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/high-knees-tabata
💪 Push and Pull
Strong Like a Bear · Movers · ages 7 to 9 · 10 min
You need: nothing; a room
Warm up: Arm circles, Cat and cow, Inchworm, Squat
The work. Do the whole list, then do it again.
- 5 rounds: 6 knee push-up · 8 bridge · 20 seconds of plank · 6 metres of bear crawl (rest 20 seconds)
Cool down: Cat and cow, Downward dog, Reach for your toes
Then play: 🪞 Mirror Me
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/push-and-pull
📏 Plank Party
Strong Like a Bear · Movers · ages 7 to 9 · 9 min
You need: nothing; a room
Warm up: Arm circles, Cat and cow, Bridge, Inchworm
The work. Do the whole list, then do it again.
- 4 rounds: 25 seconds of plank · 15 seconds of side plank · 15 seconds of hollow hold · 8 bridge (rest 25 seconds)
Cool down: Cat and cow, Downward dog, Butterfly
Then play: 🧘 Copy the Pose
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/plank-party
🐻 Bear Crawl Mountain
Strong Like a Bear · Climbers · ages 9 to 12 · 10 min
You need: a wall; a room
Warm up: Arm circles, Leg swings, Inchworm, Squat, Cat and cow
The work. Do the whole list once, as quick as you can do it well.
- 3 rounds: 10 metres of bear crawl · 10 metres of crab walk · 8 inchworm · 8 push-up · 12 squat (rest 30 seconds)
Cool down: Downward dog, Cat and cow, Reach for your toes, Calf stretch
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/bear-crawl-mountain
🐈 Land Like a Cat
Jump, Hop, Land · Movers · ages 6 to 9 · 10 min
You need: a wall; a bit of floor
Warm up: Arm circles, Leg swings, March, Squat, Jump and stick
The work. Do the whole list, then do it again.
- 5 rounds: 6 jump and stick · 8 squat · 15 seconds of stand on one leg · 8 march (rest 20 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes
Then play: 🏞️ Jump the River
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/land-like-a-cat
🔢 Hopscotch Rounds
Jump, Hop, Land · Climbers · ages 9 to 12 · 11 min
You need: a wall, chalk; a room
Warm up: Arm circles, Leg swings, Squat, Jump and stick, Jog on the spot
The work. Do the whole list, then do it again.
- 6 rounds: 8 jump and stick · 6 metres of walk the line · 20 seconds of high knees (rest 20 seconds)
Cool down: Calf stretch, Heel to bottom, Butterfly, Reach for your toes
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/hopscotch-rounds
🌅 Morning Stretch
Bend and Stretch · Movers · ages 6 to 9 · 6 min
You need: a wall; a bit of floor
Warm up: Arm circles, Cat and cow, Leg swings
The work. One move at a time. No clock, no counting.
- 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
Cool down: Cat and cow, Butterfly, Reach for your toes
Then play: 🧘 Copy the Pose
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/morning-stretch
🪑 After Sitting All Day
Bend and Stretch · Climbers · ages 9 to 12 · 8 min
You need: a towel, a wall; a bit of floor
Warm up: Arm circles, Cat and cow, Leg swings
The work. One move at a time. No clock, no counting.
- 12 arm circles · 10 cat and cow · 10 towel over your head · 40 seconds of downward dog · 30 seconds of heel to bottom · 40 seconds of butterfly · 40 seconds of reach for your toes · 30 seconds of calf stretch
Cool down: Cat and cow, Butterfly, Reach for your toes
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/after-sitting-all-day
👯 You Go, I Go
Two of You · Movers · ages 7 to 9 · 11 min
You need: a wall; a bit of floor
Warm up: Arm circles, Leg swings, Squat, Jump and stick
The work. One of you works, the other rests. Then swap.
- 4 rounds: 8 squat · 6 knee push-up · 5 jump and stick (rest 20 seconds)
Cool down: Cat and cow, Reach for your toes, Calf stretch
Then play: ✂️ Rock, Paper, Scissors, Squats
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/you-go-i-go
🏫 Everybody Moves
A Whole Class · Movers · ages 6 to 9 · 12 min
You need: a wall; a room
Warm up: Arm circles, Leg swings, March, Jump and stick
The work. Do the whole list, then do it again.
- 5 rounds: 30 seconds of jog on the spot · 10 squat · 6 jump and stick · 6 metres of bear crawl (rest 25 seconds)
Cool down: Cat and cow, Reach for your toes, Calf stretch, Butterfly
Then play: 🗣️ Simon Says Moves
Grown-up: Mark out one arm's length per child before you start, and keep the jumping group away from the walls.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/everybody-moves
🤫 Quiet Six
Three Minutes, No Gear · Climbers · ages 9 to 12 · 16 min
You need: a wall; a room
Warm up: Arm circles, Leg swings, Inchworm, Squat, Cat and cow
The work. Do the whole list, then do it again.
- 5 rounds: 10 squat · 8 push-up · 20 seconds of squat hold · 20 seconds of hollow hold · 6 metres of crab walk · 10 bridge (rest 25 seconds)
Cool down: Cat and cow, Downward dog, Reach for your toes, Butterfly
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/quiet-six
⚽ Ball and Back
Carry, Lift, Throw · Climbers · ages 9 to 12 · 14 min
You need: a ball, a soft ball, a towel, a wall; a room
Warm up: Arm circles, Cat and cow, Leg swings, Squat, Inchworm
The work. Do the whole list, then do it again.
- 5 rounds: 8 pick it up · 8 press it up · 8 squat holding it · 8 chest pass (rest 25 seconds)
Cool down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/ball-and-back
🎒 The Carry
Carry, Lift, Throw · Athletes · ages 12 to 14 · 15 min
You need: a ball, a step, a wall, a backpack, two books; a hallway
Warm up: Arm circles, Leg swings, Cat and cow, Squat, Inchworm
The work. Do the whole list, then do it again.
- 4 rounds: 20 metres of carry it · 10 pick it up · 10 lunge · 12 step-up · 10 squat holding it (rest 40 seconds)
Cool down: Heel to bottom, Calf stretch, Reach for your toes, Cat and cow
Grown-up: Check the bag yourself before they start: one or two books, and nothing hard-cornered.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/the-carry
🪜 Stair Ladder
Get Your Heart Going · Movers · ages 6 to 9 · 11 min
You need: a step, a wall; stairs
Warm up: Arm circles, Leg swings, March, Squat
The work. Do the whole list, then do it again.
- 5 rounds: 2 stair climb · 10 step-up · 8 squat (rest 30 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes
Then play: ⏱️ Beat Your Own Time
Grown-up: Walk the stairs with them the first time, and check the rail and the carpet.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/stair-ladder
🌳 Out and Back
Get Your Heart Going · Climbers · ages 9 to 12 · 14 min
You need: a wall; a park or a hall
Warm up: Arm circles, Leg swings, March, Jog on the spot, Squat
The work. Do the whole list, then do it again.
- 4 rounds: 200 metres of run · 40 metres of sprint · 30 seconds of jog on the spot (rest 60 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes, Butterfly
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/out-and-back
🦆 Waddle and Kick
First Moves · Sprouts · ages 5 to 6 · 7 min
You need: nothing; a room
Warm up: Arm circles, Cat and cow, March
The work. One move at a time. No clock, no counting.
- 4 rounds: 6 metres of duck walk · 6 donkey kick · 6 metres of bear crawl · 6 march · 10 seconds of stand on one leg (rest 20 seconds)
Cool down: Cat and cow, Butterfly, Reach for your toes
Then play: 🐾 Animal Tag
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/waddle-and-kick
🦸 Tummy and Back
Strong Like a Bear · Movers · ages 6 to 9 · 10 min
You need: a wall; a bit of floor
Warm up: Arm circles, Cat and cow, Bridge, Leg swings
The work. Do the whole list, then do it again.
- 4 rounds: 8 superman · 8 sit-up · 8 tuck-up · 20 seconds of plank (rest 25 seconds)
Cool down: Cat and cow, Reach for your toes, Butterfly
Then play: 🧘 Copy the Pose
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/tummy-and-back
🤸 Roll and Tumble
Jump, Hop, Land · Movers · ages 7 to 9 · 8 min
You need: a wall, a cushion; a room
Warm up: Arm circles, Leg swings, Squat, Jump and stick
The work. Do the whole list, then do it again.
- 4 rounds: 4 forward roll · 5 jump and stick · 6 metres of crab walk · 8 tuck-up (rest 25 seconds)
Cool down: Cat and cow, Reach for your toes, Calf stretch
Then play: 🌋 The Floor Is Lava
Grown-up: Watch the first few rolls: chin tucked, and never over the top of the head.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/roll-and-tumble
🐒 Hang and Climb
Strong Like a Bear · Climbers · ages 9 to 12 · 11 min
You need: a towel, a wall, a climbing frame; a park or a hall
Warm up: Arm circles, Leg swings, Cat and cow, Inchworm, Squat
The work. Do the whole list, then do it again.
- 4 rounds: 20 seconds of hang · 6 knees-up hang · 4 feet up the wall · 8 push-up · 8 metres of bear crawl (rest 40 seconds)
Cool down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch
Grown-up: Check the bar and what is under it before they start, and stay nearby for the hangs.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/hang-and-climb
🐎 Playground Feet
First Moves · Sprouts · ages 5 to 6 · 7 min
You need: a wall; a hallway
Warm up: Arm circles, Leg swings, March, Jump and stick
The work. One move at a time. No clock, no counting.
- 4 rounds: 8 metres of gallop · 6 bunny hop · 8 march · 6 metres of tiptoe walk · 10 seconds of stand on one leg (rest 20 seconds)
Cool down: Calf stretch, Reach for your toes, Cat and cow
Then play: 🏞️ Jump the River
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/playground-feet
⚡ Quick Feet
Get Your Heart Going · Climbers · ages 9 to 12 · 13 min
You need: a wall; a hallway
Warm up: Arm circles, Leg swings, Jog on the spot, March, Jump and stick
The work. Do the whole list, then do it again.
- 6 rounds: 20 seconds of high knees · 20 seconds of heel flicks · 20 seconds of side shuffle · 10 metres of skipping (rest 30 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes, Butterfly
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/quick-feet
📏 How Far Can You Jump?
Jump, Hop, Land · Movers · ages 6 to 9 · 11 min
You need: a wall, chalk; a hallway
Warm up: Arm circles, Leg swings, March, Squat, Jump and stick
The work. Do the whole list, then do it again.
- 5 rounds: 4 long jump · 8 bunny hop · 8 squat · 15 seconds of stand on one leg (rest 30 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes
Then play: 🏞️ Jump the River
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/how-far-can-you-jump
🎯 Throw and Chase
Carry, Lift, Throw · Movers · ages 7 to 9 · 10 min
You need: a ball, a soft ball, a towel, a wall; a room
Warm up: Arm circles, Leg swings, Cat and cow, Squat
The work. Do the whole list, then do it again.
- 4 rounds: 8 chest pass · 8 overhead throw · 6 pull it to your chin · 6 squat (rest 25 seconds)
Cool down: Towel over your head, Cat and cow, Reach for your toes
Then play: 🎈 Keep It Up
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/throw-and-chase
💥 Slam and Press
Carry, Lift, Throw · Climbers · ages 9 to 12 · 14 min
You need: a ball, a soft ball, a towel, a wall; a room
Warm up: Arm circles, Leg swings, Cat and cow, Squat, Inchworm
The work. Do the whole list, then do it again.
- 5 rounds: 8 dip and drive · 8 ball slam · 8 squat with a towel up · 8 pull it to your chin (rest 30 seconds)
Cool down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch
Grown-up: Check the ball is a soft one that will not bounce back up, and the ceiling before the first press.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/slam-and-press
🫙 The Long Carry
Carry, Lift, Throw · Athletes · ages 12 to 14 · 12 min
You need: a ball, a wall, a jug, a basket; a hallway
Warm up: Arm circles, Leg swings, Cat and cow, Squat, Inchworm
The work. Do the whole list, then do it again.
- 4 rounds: 20 metres of farmer carry · 15 metres of drag the basket · 10 pick it up · 10 lunge (rest 45 seconds)
Cool down: Heel to bottom, Calf stretch, Reach for your toes, Cat and cow
Grown-up: Fill the jugs no more than half, and check the basket is packed flat before they start.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/the-long-carry
🪞 Mirror Workout
Two of You · Movers · ages 6 to 9 · 12 min
You need: a wall; a bit of floor
Warm up: Arm circles, Cat and cow, March, Leg swings
The work. One of you works, the other rests. Then swap.
- 4 rounds: 8 squat · 10 march · 15 seconds of stand on one leg · 15 seconds of plank (rest 20 seconds)
Cool down: Cat and cow, Reach for your toes, Butterfly
Then play: 🪞 Mirror Me
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/mirror-workout
🤾 Pass and Squat
Two of You · Climbers · ages 9 to 12 · 18 min
You need: a soft ball, a towel, a wall, a shoe; a hallway
Warm up: Arm circles, Leg swings, March, Squat, Cat and cow
The work. One of you works, the other rests. Then swap.
- 4 rounds: 8 chest pass · 10 squat · 8 overhead throw · 2 shuttle run (rest 30 seconds)
Cool down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/pass-and-squat
🏟️ The Whole Hall
A Whole Class · Climbers · ages 9 to 12 · 15 min
You need: a wall, a shoe; a hallway
Warm up: Arm circles, Leg swings, March, Squat, Jump and stick
The work. Do the whole list, then do it again.
- 5 rounds: 4 shuttle run · 10 squat · 8 metres of bear crawl · 8 jump and stick (rest 30 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes, Cat and cow
Grown-up: Mark an arm's length per child, and keep the jumping group away from the walls.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/the-whole-hall
🔄 Corners
A Whole Class · Movers · ages 6 to 9 · 12 min
You need: a wall; a hallway
Warm up: Arm circles, Leg swings, March, Cat and cow
The work. Do the whole list, then do it again.
- 5 rounds: 30 seconds of jog on the spot · 20 seconds of gallop · 20 seconds of side shuffle · 12 march (rest 25 seconds)
Cool down: Calf stretch, Reach for your toes, Cat and cow
Then play: 🚦 Traffic Lights
Grown-up: One corner per movement, and send them off in small groups so nobody is queueing.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/corners
🌙 Before Bed Stretch
Bend and Stretch · Movers · ages 6 to 9 · 6 min
You need: a wall; a bit of floor
Warm up: Arm circles, Cat and cow, Leg swings
The work. One move at a time. No clock, no counting.
- 8 cat and cow · 30 seconds of downward dog · 30 seconds of reach for your toes · 30 seconds of butterfly · 30 seconds of heel to bottom · 30 seconds of calf stretch
Cool down: Butterfly, Reach for your toes, Cat and cow
Then play: 🧘 Copy the Pose
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/before-bed-stretch
🦵 Long Legs
Bend and Stretch · Climbers · ages 9 to 12 · 7 min
You need: a towel, a wall; a bit of floor
Warm up: Arm circles, Cat and cow, Leg swings
The work. One move at a time. No clock, no counting.
- 12 leg swings · 40 seconds of downward dog · 40 seconds of reach for your toes · 40 seconds of butterfly · 40 seconds of heel to bottom · 40 seconds of calf stretch · 10 towel over your head
Cool down: Butterfly, Reach for your toes, Cat and cow
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/long-legs
🪑 Desk Side Three
Three Minutes, No Gear · Movers · ages 6 to 9 · 7 min
You need: nothing; a bit of floor
Warm up: Arm circles, Cat and cow, March
The work. Do the whole list, then do it again.
- 3 rounds: 8 squat · 20 seconds of jog on the spot · 10 march · 6 superman · 15 seconds of plank (rest 20 seconds)
Cool down: Reach for your toes, Cat and cow
Then play: 🧘 Copy the Pose
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/desk-side-three
⏳ Hold Still
Strong Like a Bear · Climbers · ages 9 to 12 · 14 min
You need: a wall; a bit of floor
Warm up: Arm circles, Cat and cow, Leg swings, Bridge, Squat
The work. Do the whole list, then do it again.
- 4 rounds: 30 seconds of wall sit · 25 seconds of plank · 10 superman · 20 seconds of hollow hold · 20 seconds of squat hold (rest 35 seconds)
Cool down: Cat and cow, Reach for your toes, Butterfly, Calf stretch
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/hold-still
🌉 Bridge and Brace
Strong Like a Bear · Movers · ages 7 to 9 · 10 min
You need: a wall; a bit of floor
Warm up: Arm circles, Cat and cow, Bridge, Leg swings
The work. Do the whole list, then do it again.
- 4 rounds: 10 bridge march · 10 bridge · 15 seconds of side plank · 8 tuck-up (rest 25 seconds)
Cool down: Cat and cow, Reach for your toes, Butterfly
Then play: 🧘 Copy the Pose
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/bridge-and-brace
🪝 Shoulders and Grip
Carry, Lift, Throw · Athletes · ages 12 to 14 · 11 min
You need: a towel, a wall, a jug, a cushion, a climbing frame; a park or a hall
Warm up: Arm circles, Leg swings, Cat and cow, Inchworm, Squat
The work. Do the whole list, then do it again.
- 4 rounds: 8 hanging shrug · 20 seconds of hang · 20 seconds of hold it overhead · 20 metres of farmer carry (rest 45 seconds)
Cool down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch
Grown-up: Check the bar and what is under it, half-fill the jugs, and stay nearby for the hangs.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/shoulders-and-grip
🪢 Rope and Toss
Get Your Heart Going · Climbers · ages 9 to 12 · 11 min
You need: a soft ball, a jump rope, a wall; a room
Warm up: Arm circles, Leg swings, March, Jump and stick, Squat
The work. Do the whole list, then do it again.
- 5 rounds: 12 rope, one foot at a time · 12 jump rope · 8 granny toss · 20 seconds of high knees (rest 25 seconds)
Cool down: Calf stretch, Heel to bottom, Reach for your toes, Cat and cow
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt. peabody.kids/gym/rope-and-toss
The dice workout sheet
🎲 The dice workout
- Write six moves on a bit of paper, numbered one to six.
- Roll a dice, or think of a number, and do that move.
- Roll again for how many: that's your reps.
- Keep rolling until you have done eight rolls.
- No gear, no noise, and a different workout every single time.
First roll: which move
| 1 | 🪑 Squat |
| 2 | 🧎 Knee push-up |
| 3 | 📏 Plank |
| 4 | 🌉 Bridge |
| 5 | 🦀 Crab walk |
| 6 | 🏃 Jog on the spot |
Or write your own six
| 1 | |
| 2 | |
| 3 | |
| 4 | |
| 5 | |
| 6 |
Your 8 rolls
| Roll | Move | How many | Done ✓ |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 | |||
| 4 | |||
| 5 | |||
| 6 | |||
| 7 | |||
| 8 |
🃏 No dice? Use a deck of cards
| ♥ | Hearts: 🪑 Squat |
| ♠ | Spades: 🧎 Knee push-up |
| ♣ | Clubs: 🌉 Bridge |
| ♦ | Diamonds: 🌙 Hollow hold |
- Give each suit a move: hearts, spades, clubs, diamonds.
- The number on the card is how many you do.
- Turn a card over, do the move, turn the next one.
- Picture cards are ten. An ace is one, which feels like a present.
- Stop whenever you like. The deck doesn't mind.
Stop and get a grown-up if you feel dizzy, sick, out of breath or a sharp hurt.
The same games on screen: Dice Workout and Card Deck Workout.
The Skills Wheel, to colour in
🎡 My Skills Wheel
Every time you finish a workout, colour one band on each skill it trained: the workout's page lists them under "trains". 8 bands fill a spoke. A round wheel means you are working on all ten.
The ten parts of fitness
- 🫁 Keeping going (your body learns it). How long you can keep going without stopping. Try: Twenty On, Ten Off · Up and Down the Hallway · Jump Rope Minute.
- 🔋 Staying power (your body learns it). How long your energy lasts before you run out. Try: Hold Still · Hang and Climb · Tummy and Back.
- 💪 Strength (your body learns it). How hard your muscles can push or pull. Try: Tummy and Back · Hang and Climb · Shoulders and Grip.
- 🤸 Bendiness (your body learns it). How far you can bend and reach. Try: Morning Stretch · After Sitting All Day · Before Bed Stretch.
- 🚀 Springiness (both). How fast you can be strong — a jump, a throw. Try: Slam and Press · Throw and Chase · How Far Can You Jump?.
- ⚡ Speed (both). How quickly you can do the same thing over and over. Try: Rope and Toss · Jump Rope Minute · Out and Back.
- 🤹 Putting it together (your brain learns it). Making two or three moves into one smooth one. Try: Twenty On, Ten Off · Jump Rope Minute · Corners.
- 🔀 Quick changes (your brain learns it). How fast you can swap from one move to another. Try: Up and Down the Hallway · Corners · Roll and Tumble.
- 🦩 Balance (your brain learns it). Staying over your own feet without wobbling. Try: How Far Can You Jump? · Mirror Workout · Land Like a Cat.
- 🎯 Aim (your brain learns it). Putting your body, or a ball, exactly where you meant to. Try: Hopscotch Rounds · Throw and Chase · Pass and Squat.
On screen the wheel fills itself in: the ten skills and your wheel.
A class plan
For a PE lesson or a wet lunchtime: a class in its five parts, warm-up, learn the moves, the workout, the game and a talk at the end, timed from the workout itself. Pick one of the class workouts.
🏫 Everybody Moves: a class plan
ages 6 to 9 · 6 to 40 children · about 25 minutes
Class Date
Before you start
- Mark out one arm's length per child before you start, and keep the jumping group away from the walls.
- Everybody moves at once, each child in their own space: nobody queues for a turn.
- Nobody is out. A team can race a clock or a task, never another child.
- Stop signals, read out before any clock starts: 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.
Warm-up2 min
- Arm circles
- Leg swings
- March
- Jump and stick
Learn the moves4 min
- Jog on the spot: Tiny steps, barely leaving the floor.
- Squat: Sit back, like there's a chair behind you.
- Jump and stick: Land on the front of your feet, then your heels.
- Bear crawl: Knees low, but never touching the floor.
The workout9 min
- Do the whole list, then do it again.
- 5 rounds: 30 seconds of jog on the spot · 10 squat · 6 jump and stick · 6 metres of bear crawl, rest 25 seconds
- Everybody at once, in their own space, at their own speed.
The game6 min
- Simon Says Moves.
- One person calls out moves: Simon says five squats.
- If they didn't say Simon says, nobody moves.
- Caught out? You do three of something silly and stay in.
- Swap who is Simon every minute or so.
Cool-down2 min
- Cat and cow
- Reach for your toes
- Calf stretch
- Butterfly
Talk about it2 min
- Bodies come in every shape and size, and they are all doing their job.
- Find a move you are already good at, and one you are not. Everybody has both.
Notes
More for a whole class: the Gym for teachers, PE games and brain breaks.
The 10 skills, the three ways to move and why the easier version is never the lesser one are all in Fitness School.