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.

One of you works while the other rests. Then swap. Four times round.

You Go, I Go

11 minutes · ages 7 to 9 · Movers · Two of You

One of you works, the other rests. Then swap.

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.
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.

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: Resting while somebody else works is how you keep going for longer.

🔋 Staying power💪 Strength🤸 Bendiness🚀 Springiness🤹 Putting it together🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. You Go, I Go is 11 minutes for ages 7 to 9 (Movers), and it needs a wall.

Warm-up

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

The workout

4 rounds of: 8 squat · 6 knee push-up · 5 jump and stick. Rest 20 seconds between rounds. Count for each other out loud. Nobody is racing anybody.

Cool-down

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

Easier and harder

Easier: Three rounds, wall push-ups, and step instead of jumping.

Harder: Add one rep to everything each round.

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.

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

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

You Go, I Go — ages 7 to 9, 11 minutes, Movers.
One of you works, the other rests. Then swap.

Warm-up: Arm circles, Leg swings, Squat, Jump and stick.
Work: 4 rounds of 8 squat · 6 knee push-up · 5 jump and stick. Rest 20 seconds between rounds.
  Count for each other out loud. Nobody is racing anybody.
Cool-down: Cat and cow, Reach for your toes, Calf stretch.

You need: a wall. Room: a bit of floor.
Easier: Three rounds, wall push-ups, and step instead of jumping.
Harder: Add one rep to everything each round.

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.