What if I'm bad at it?

Everybody is bad at a move before they are good at it, and most moves take a few weeks. The useful trick is to pick the easier version and do that one properly, because practising the right shape is what actually makes you better.

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.

Be a duck, then be a donkey. Four times round.

Waddle and Kick

7 minutes · ages 5 to 6 · Sprouts · First Moves

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

What you need

Nothing at all
A room you can take three steps across.

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: Moving low and moving on all fours are two things a body forgets how to do.

🫁 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. Waddle and Kick is 7 minutes for ages 5 to 6 (Sprouts), and it needs nothing.

Warm-up

Arm circles, Cat and cow, March — about 25 seconds each, nice and easy.

The workout

One thing at a time, no clock.

4 rounds of: 6 metres of duck walk · 6 donkey kick · 6 metres of bear crawl · 6 march · 10 seconds of stand on one leg. Rest 20 seconds between rounds. Stay low for the waddle. That's the hard bit, and the funny bit.

Cool-down

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

Easier and harder

Easier: Three rounds, and waddle only three steps at a time.

Harder: animal-parade

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 if I'm bad at it?: Everybody is bad at a move before they are good at it, and most moves take a few weeks. The useful trick is to pick the easier version and do that one properly, because practising the right shape is what actually makes you better.
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

Waddle and Kick — ages 5 to 6, 7 minutes, Sprouts.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Cat and cow, March.
Work: 4 rounds of 6 metres of duck walk · 6 donkey kick · 6 metres of bear crawl · 6 march · 10 seconds of stand on one leg. Rest 20 seconds between rounds.
  Stay low for the waddle. That's the hard bit, and the funny bit.
Cool-down: Cat and cow, Butterfly, Reach for your toes.

You need: nothing. Room: a room.
Easier: Three rounds, and waddle only three steps at a time.
Harder: animal-parade

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.