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.



That's it! But remember to prioritize safety by warming up properly before each workout. Most importantly, lead by example by staying active and encouraging your child to do the same.