Does it count if it's only three minutes?

Yes. Three minutes done most days beats an hour done once a month, every time. Short bits add up, and the habit is worth more than any single workout.

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.

Three rounds, no gear, no noise. Done before you've thought about it.

Three Minute Shake-Out

7 minutes · ages 6 to 9 · Movers · Three Minutes, No Gear

Do the whole list, then do it again.

What you need

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 few minutes counts. It always counts.

🫁 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. Three Minute Shake-Out is 7 minutes for ages 6 to 9 (Movers), and it needs a wall.

Warm-up

Arm circles, Leg swings, Cat and cow, Jog on the spot — about 25 seconds each, nice and easy.

The workout

3 rounds of: 8 squat · 20 seconds of jog on the spot · 15 seconds of plank · 8 bridge. Rest 20 seconds between rounds.

Cool-down

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

Easier and harder

Easier: Two rounds, and the plank on your knees.

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.

Questions

Does it count if it's only three minutes?: Yes. Three minutes done most days beats an hour done once a month, every time. Short bits add up, and the habit is worth more than any single workout.
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.

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

Three Minute Shake-Out — ages 6 to 9, 7 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Cat and cow, Jog on the spot.
Work: 3 rounds of 8 squat · 20 seconds of jog on the spot · 15 seconds of plank · 8 bridge. Rest 20 seconds between rounds.
Cool-down: Reach for your toes, Cat and cow.

You need: a wall. Room: a bit of floor.
Easier: Two rounds, and the plank on your knees.
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.