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
🏃 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
🪜 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
That is the first page. Print gives all 7, on 2 pages.
🏃 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
🪜 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
⚡ 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
🪢 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.
🏟️ The Whole Hall: a class plan
ages 9 to 12 · 6 to 40 children · about 21 minutes
Class Date
Before you start
- Mark an arm's length per child, 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
- Squat
- Jump and stick
Learn the moves4 min
- Shuttle run: Slow down before the marker so you can turn.
- Squat: Sit back, like there's a chair behind you.
- Bear crawl: Knees low, but never touching the floor.
- Jump and stick: Land on the front of your feet, then your heels.
The workout11 min
- 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
- Everybody at once, in their own space, at their own speed.
Cool-down2 min
- Calf stretch
- Heel to bottom
- Reach for your toes
- Cat and cow
Talk about it2 min
- Getting the shape right comes first, every single time, before anything gets quick or hard.
- Do ten squats as slowly as you can, counting three seconds down and three seconds up. Watch your knees the whole way.
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.