Why do I get out of breath?

Your muscles need more oxygen when they work, so you breathe faster to get it in and your heart beats faster to deliver it. Being out of breath is the system doing its job, not your body failing — and it gets better surprisingly fast if you move most days.

Do I need a grown-up with me?

For the youngest two levels, yes — somebody in the room. For anything that leaves the ground, yes, at any age. And for anything that involves stairs or a climbing frame, always.

Up the stairs, down the stairs, step-ups at the bottom. Hand on the rail.

Stair Ladder

11 minutes · ages 6 to 9 · Movers · Get Your Heart Going

Do the whole list, then do it again.

What you need

A step or a stair
A wall
A flight of stairs, with a rail.

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.
One hand on the rail, and walk down, never run.
Walk the stairs with them the first time, and check the rail and the carpet.

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: Stairs are a hill that lives in your house.

🫁 Keeping going🔋 Staying power💪 Strength🤸 Bendiness🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Stair Ladder is 11 minutes for ages 6 to 9 (Movers), and it needs a step, a wall.

Warm-up

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

The workout

5 rounds of: 2 stair climb · 10 step-up · 8 squat. Rest 30 seconds between rounds. One hand on the rail, always. Walk down — nobody runs down stairs.

Cool-down

Calf stretch, Heel to bottom, Reach for your toes — slow and still.

Easier and harder

Easier: Three rounds, and one trip up the stairs each time.

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.

For you: Walk the stairs with them the first time, and check the rail and the carpet.

A grown-up should be in the room for this one.

Questions

Why do I get out of breath?: Your muscles need more oxygen when they work, so you breathe faster to get it in and your heart beats faster to deliver it. Being out of breath is the system doing its job, not your body failing — and it gets better surprisingly fast if you move most days.
Do I need a grown-up with me?: For the youngest two levels, yes — somebody in the room. For anything that leaves the ground, yes, at any age. And for anything that involves stairs or a climbing frame, always.

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

Stair Ladder — ages 6 to 9, 11 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, March, Squat.
Work: 5 rounds of 2 stair climb · 10 step-up · 8 squat. Rest 30 seconds between rounds.
  One hand on the rail, always. Walk down — nobody runs down stairs.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes.

You need: a step, a wall. Room: stairs.
Easier: Three rounds, and one trip up the stairs each time.
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.