Welcome to the first post for the kids workout of the day July 8, 2018.  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.  The goals for the kids workout 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 workout regimens.

 

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 is used
• Alternate days for strength training exercises (max 2-3x/week), aerobic exercises can 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

 

Kids Workout of the Day July 8, 2018

One minute breaks in between

1. Basketball Dribbling 2 minutes
   • Alternate hands while dribbling
2. Shoulder rolls 1 minute
   • Stand with feet apart, reach 1 arm between legs with forward momentum until shoulder hits ground and child flips over in a rolling motion
   • Alternate between arms/shoulders
3. Walking Lunges 1 minute
   • Lunge forward with alternating legs, moving with a forward motion
4. Cartwheels 1 minute
   • Rotate from feet to hands in succession in a circular motion
   • First time cartwheels may need help to work on form initially
5. Arm Weighted Circles 1 minute
   • Rotate in a circle on hands and feet
   • Be careful because this can get dizzying
6. Weighted Medicine Ball Rolls 1 minute
   • Roll 20 lb ball between legs
   • Bend at knees, not back
7. Weighted Medicine Ball Throws 1 minute
   • Toss 4-6 lb weighted medicine ball straight up in the air with a two-hand underhanded throw, knees apart and slightly bent during the toss
   • Recommend a low 4-6 lb weight to prevent injury

 

YouTube Video of Kids Workout of the Day July 8, 2018

Equipment

Weighted Medicine Balls – FREE shipping with Prime from Amazon

Exercise Mat (3rd party sellers only)

 

Hope this Kids Workout of the Day inspires you to do your own Kids/Family Workouts.  Stay tuned for more Kids Workouts of the Day.

 

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