What if somebody lives downstairs?

Tap the Quiet chip on the front page. About a third of the Gym has no jumping, no stamping and nothing that drops, so nobody below will know you are there.

What if there's no room?

Most of the Gym needs a bit of floor the size of you lying down with your arms out. Tap the "a bit of floor" chip on the front page and it will only show you those.

Five rounds, five moves, no gear, and nothing that makes a sound.

Quiet Six

16 minutes · ages 9 to 12 · Climbers · Three Minutes, No Gear

Do the whole list, then do it again.

What you need

A wall
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: A hard workout does not have to be a loud one.

🔋 Staying power💪 Strength🤸 Bendiness🤹 Putting it together🔀 Quick changes🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Quiet Six is 16 minutes for ages 9 to 12 (Climbers), and it needs a wall.

Warm-up

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

The workout

5 rounds of: 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 between rounds. If you live above somebody, this is the one.

Cool-down

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

Easier and harder

Easier: Four rounds, and knee push-ups.

Harder: Six rounds, and hold the hollow for thirty seconds.

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

What if somebody lives downstairs?: Tap the Quiet chip on the front page. About a third of the Gym has no jumping, no stamping and nothing that drops, so nobody below will know you are there.
What if there's no room?: Most of the Gym needs a bit of floor the size of you lying down with your arms out. Tap the "a bit of floor" chip on the front page and it will only show you those.

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

Quiet Six — ages 9 to 12, 16 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Inchworm, Squat, Cat and cow.
Work: 5 rounds of 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 between rounds.
  If you live above somebody, this is the one.
Cool-down: Cat and cow, Downward dog, Reach for your toes, Butterfly.

You need: a wall. Room: a room.
Easier: Four rounds, and knee push-ups.
Harder: Six rounds, and hold the hollow for thirty seconds.

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.