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.

How much should I move every day?

About an hour a day, and it does not have to be in one go — ten minutes here and twenty there all counts. On three days a week, some of it should be the kind that makes your muscles work, like climbing, carrying or push-ups, and some the kind where your feet hit the ground, like running or jumping.

Five rounds, everybody moving at once, nobody standing in a line.

The Whole Hall

15 minutes · ages 9 to 12 · Climbers · A Whole Class

Do the whole list, then do it again.

What you need

A wall
A cone, or a shoe for a marker
Somewhere you can run a few steps and turn round.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
Land soft: knees bent, knees out, feet flat.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.
Mark an arm's length per child, and keep the jumping group away from the walls.

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 class of thirty should be thirty children moving, not four moving and twenty-six waiting.

🫁 Keeping going🔋 Staying power💪 Strength🤸 Bendiness🚀 Springiness⚡ Speed🤹 Putting it together🔀 Quick changes🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. The Whole Hall is 15 minutes for ages 9 to 12 (Climbers), and it needs a wall, a shoe.

Warm-up

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

The workout

5 rounds of: 4 shuttle run · 10 squat · 8 metres of bear crawl · 8 jump and stick. Rest 30 seconds between rounds. Everybody at once, in their own space, at their own speed.

Cool-down

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

Easier and harder

Easier: Four rounds, and step instead of jumping.

Harder: Six rounds, with the markers further apart.

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: Mark an arm's length per child, and keep the jumping group away from the walls.

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

Questions

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.
How much should I move every day?: About an hour a day, and it does not have to be in one go — ten minutes here and twenty there all counts. On three days a week, some of it should be the kind that makes your muscles work, like climbing, carrying or push-ups, and some the kind where your feet hit the ground, like running or jumping.

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

The Whole Hall — ages 9 to 12, 15 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, March, Squat, Jump and stick.
Work: 5 rounds of 4 shuttle run · 10 squat · 8 metres of bear crawl · 8 jump and stick. Rest 30 seconds between rounds.
  Everybody at once, in their own space, at their own speed.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes, Cat and cow.

You need: a wall, a shoe. Room: a hallway.
Easier: Four rounds, and step instead of jumping.
Harder: Six rounds, with the markers further apart.

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.