How do I get stronger?

Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.

Why do my muscles ache the next day?

That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.

Four rounds of the muscles that hold you up all day.

Tummy and Back

10 minutes · ages 6 to 9 · Movers · Strong Like a Bear

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: Your middle goes all the way round: the front and the back both need a turn.

🔋 Staying power💪 Strength🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Tummy and Back is 10 minutes for ages 6 to 9 (Movers), and it needs a wall.

Warm-up

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

The workout

4 rounds of: 8 superman · 8 sit-up · 8 tuck-up · 20 seconds of plank. Rest 25 seconds between rounds. Slow is harder here than fast. Try slow.

Cool-down

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

Easier and harder

Easier: Three rounds, six of each, 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

How do I get stronger?: Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.
Why do my muscles ache the next day?: That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.

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

Tummy and Back — ages 6 to 9, 10 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Cat and cow, Bridge, Leg swings.
Work: 4 rounds of 8 superman · 8 sit-up · 8 tuck-up · 20 seconds of plank. Rest 25 seconds between rounds.
  Slow is harder here than fast. Try slow.
Cool-down: Cat and cow, Reach for your toes, Butterfly.

You need: a wall. Room: a bit of floor.
Easier: Three rounds, six of each, 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.