One rep is doing a move once — one squat is one rep. A round is getting through the whole list once, and a set is a bunch of reps in a row before you rest.

Why do I have to warm up?

A cold muscle is stiff like cold chewing gum, and a warm one is bendy. Three minutes of easy moving also reminds your brain of the shapes you are about to make, so the first round is as good as the last.

Green light, jog. Red light, squat and freeze.

Red Light, Green Light Squats

8 minutes · ages 4 to 6 · Sprouts · First Moves

One move at a time. No clock, no counting.

What you need

A chair
A wall
Enough floor to lie down on, arms out.

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 squat is just sitting down on a chair that isn't there.

🫁 Keeping going🔋 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. Red Light, Green Light Squats is 8 minutes for ages 4 to 6 (Sprouts), and it needs a chair, a wall.

Warm-up

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

The workout

One thing at a time, no clock.

5 rounds of: 20 seconds of jog on the spot · 6 squat · 4 chair stand · 10 seconds of stand on one leg. Rest 15 seconds between rounds. A grown-up shouts the colours, or you shout them yourself.

Cool-down

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

Easier and harder

Easier: Hold a chair for the squats, and go only halfway down.

Harder: carpet-three

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's a rep?: One rep is doing a move once — one squat is one rep. A round is getting through the whole list once, and a set is a bunch of reps in a row before you rest.
Why do I have to warm up?: A cold muscle is stiff like cold chewing gum, and a warm one is bendy. Three minutes of easy moving also reminds your brain of the shapes you are about to make, so the first round is as good as the last.

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

Red Light, Green Light Squats — ages 4 to 6, 8 minutes, Sprouts.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Leg swings, March.
Work: 5 rounds of 20 seconds of jog on the spot · 6 squat · 4 chair stand · 10 seconds of stand on one leg. Rest 15 seconds between rounds.
  A grown-up shouts the colours, or you shout them yourself.
Cool-down: Reach for your toes, Butterfly, Cat and cow.

You need: a chair, a wall. Room: a bit of floor.
Easier: Hold a chair for the squats, and go only halfway down.
Harder: carpet-three

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.