TRAINING
5 Kid Friendly Workouts
As we know, maintaining a healthy lifestyle is essential not only for physical well-being but also for mental and emotional health. In this installment, we're excited to share five dynamic workouts that are not only fun but designed to keep your young athletes engaged, challenged, and thriving.
Workout 1: AMRAP (As Many Rounds As Possible) in 15 Minutes
10 Push-ups
15 Air Squats
20 Sit-ups
25 Jumping Jacks
Complete as many rounds as possible in 15 minutes, resting as needed between exercises. Focus on maintaining good form and moving at a steady pace.
Workout 2: Tabata Intervals (20 seconds work, 10 seconds rest, 8 rounds per exercise)
Tabata Push-ups
Tabata Squats
Tabata Burpees
Tabata Sit-ups
Perform each exercise for 20 seconds, followed by 10 seconds of rest, for a total of 8 rounds. Rest 1 minute between exercises.
Workout 3: EMOM (Every Minute on the Minute) for 12 Minutes
Odd minutes: 10 Jump Lunges
Even minutes: 10 Push-ups
Start a timer and at the beginning of each minute, complete the prescribed number of repetitions for the corresponding exercise. Rest for the remainder of the minute. Repeat for 12 minutes.
Workout 4: 21-15-9 Rep Scheme (For Time)
21 Air Squats
15 Push-ups
9 Burpees
Complete 21 reps of each exercise, then 15 reps, and finally 9 reps, for time. Rest as needed between exercises but try to move quickly to complete the workout as fast as possible.
Workout 5: Deck of Cards
Assign an exercise to each suit (e.g., Hearts = Burpees, Diamonds = Sit-ups, Clubs = Jump Squats, Spades = Push-ups). Shuffle a deck of cards and draw one card at a time, performing the corresponding exercise for the number of reps indicated on the card (e.g., a 5 of Hearts would mean 5 Burpees). Continue until you've gone through the entire deck.
These workouts are designed to be scalable for all fitness levels. Feel free to modify the number of repetitions or exercises as needed to suit your fitness level and goals. And as always, remember to warm up properly before starting any workout and cool down afterward with some light stretching.