Epic fail on my part posting the Kids Workouts of the Day.  We are definitely still doing them daily.  I just have been really bad at getting them posted.  Here is the Kids Workout of the Day July 22, 2018.  Please read the Child Strength and Conditioning article for more information and background on exercising with kids.  Workouts were developed by my husband, who is the most wonderful physical therapist (warning of extreme bias) and is co-owner of Central Oahu PT Specialists.  Goals for the kids workouts of the day are to improve strength, speed, and agility, work off some of their excessive energy, and to keep exercise fun and enjoyable.  The objective is also to prevent injury by following some simple common sense guidelines.  Feel free to mix and match exercises to come up with your own individualized workout regimens.

 

Kids Workout of the Day July 22, 2018

Warm-up and cool-down with stretches done before and after work-out.  One minute breaks in between each exercise for rest and water rehydration.  Exercises can be repeated in a circuit fashion for older children and teenagers in order to provide more cardiovascular activity as kids get older.

1. Bag Lift 1 minute
   • Lift bag by bending legs into squat position, using 50 lb punching bag in video
2. Weighted Medicine Ball Slams 1 minute
   • Throw a weighted 4 lb medicine ball down toward the ground as hard as possible to slam it into the ground
3. Single Leg Weighted Ball Toss 1 minute
   • Stand on one leg, toss weighted ball back and forth, 4 lb slam ball used in video
4. Burpees 1 minute
   • Begin in a standing position, then go into a squat with hands on the ground. Kick feet back into a plank position, while keeping arms extended.  Hop forward and return feet into a squat position. Jump up from the squat position
5. Kettle Bell Upright Rows 1 minute
   • Place both hand onto kettle bell in a squat position and pull arms up into a row when standing up from a squat

 

YouTube Video of Kids Workout of the Day July , 2018

 

Equipment

Weighted Medicine Balls – FREE shipping with Prime from Amazon

Exercise Mat (3rd party sellers only)

 

Punching Bag – FREE shipping with prime from Amazon

 

As always the hope for this Kids Workout of the Day July 22, 2018 is to inspire you to do your own Kids/Family Workouts.  Stay tuned for more Kids Workouts of the Day.

 

Safe Strength and Conditioning Guidelines for Children and Adolescents

• Proper supervision essential to ensure safety and correct form
• Lower repetitions: the kids workout of the day uses a time based approach to each exercise, but feel free to use reps and sets as recommended below or decrease the amount of time for each exercise when just starting out
• Lower weights: often only body weight or very low weight used
• Alternate days for strength training exercises (max 2-3x/week), aerobic exercises may be done daily
• Key differences between adults and children include: lower numbers of repetitions, submaximal weights, exercising through the full range of motion and only doing a resistance program two to three times per week.
• A warm-up and cool-down, both done incorporating stretching is recommended before and after each workout of the day session to prevent injury

 

Kids Resistance training Guidelines

Frequency	Intensity	Type	Time
Two to three times per week	Upper body: Choose four to five muscle groups and use eight to 12 repetitions of each group in one to three sets	Submaximal resistance	Start with no weight
At least one rest day between work-outs	Lower body: Choose four to six muscle groups, use nine to 15 repetitions of each group in one to three sets	Integrate with conditioning in flexibility/cardiovascular strength	Add weight gradually to an initial maximum of six repetitions, add one to two repetitions per training session to a maximum of 12 to 15 repetitions
		Use the full range of motion	Increase weight by 0.5 to 1 kg (1 to 3 lbs). Increments every third training session No maximum lifts Each session should be 20 to 30 mins

 

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